St. George Health & Wellness Magazine May/June 2022

FITNESS | NUTRITION | CULTURE | HEALTH | ACTIVE AGING | MIND/BODY | ECONOMICS | FAMILY

Cover Story:

Keep Your Boots Dusty This Summer Six Tips for Hiking in the Heat of Southern Utah See Page 14

INSIDE: Pro Cyclist T.J. Eisenhart Crafts New IRONMAN Mural / 18 Five Questions for Your Ketamine Provider / 30 MAY/JUNE 2022 Lymphedema Questions and Answers / 72 sghealthandwellnessmagazine.com

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St. George Health & Wellness Magazine | May/June 2022 3

sghw | TWA EB LL EL NO EF SCSO N T E N T S Health and Fitness

Featured Story

MAY/JUNE 2022 On The Cover: Keep Your Boots Dusty This Summer: Six Tips for Hiking in the Heat of Southern Utah..................................... 14 (photo courtesy of Greater Zion Convention & Tourism Office)

Community and Culture

Letter from the Editor................................................ 7 Mayoral Message........................................................... 8 Trailblazer Nation: Letter from the President................................. 11 Dixie Technical College: Letter from the President..................................12

Big Brothers Big Sisters of Southern Utah: Bridging the Opportunity Gap..................... 16 Pro Cyclist T.J. Eisenhart: Drawing on Experience..................................... 18 A Cowboy’s Memory.............................................. 38 Pure and Simple......................................................... 48 Remember When You Retired from High School?............................................... 52 What is Kayenta Arts Foundation/ Center for the Arts at Kayenta?.................... 54 Dixie State University Student Discovers the Path to PA School................. 64

Drawing on Experience: Pro Cyclist T.J. Eisenhart Crafts New IRONMAN Mural.. 18 Get Off and Walk............................................ 26 The Restorative Power of Advocacy in Community Health Care..................... 28 Vista Healthcare Helps Knee Osteoarthritis Patients Keep Moving... 32 What Is Vo2max and How Can It Improve Sports Performance?................... 34 Childhood Obesity............................................ 36 Are You Ready for Summer?......................... 43 Caves of the Great Basin.................................. 46

Desert Pain Breaks Down Everything Patients Need to Know about Medical Cannabis............................ 58 Reduce Dust, Pollen, and Viral Load with Good “Nasal” Housekeeping.............. 66 Summer Sport Preparation............................ 68 Lymphedema..................................................... 72 Keeping Pets Safe in the Garden................ 80

Nutrition

Eating Well as You Age................................. 22 Dining Guide.................................................... 74

Mind and Body Take Steps to Support Literacy: Eight Ways to Inspire Children to Read...... 20 What the Body Knows, the Brain Told It................................. 24

Five Questions for Your Ketamine Provider.............................. 30 Mental Health and Emotional Wellness at School.............................. 40 Don’t Let Life Pass You By: Treat Depression at the Source........... 44 Change Your Body by Changing Your Mind.......................................... 50 A Zest for Life!..................................... 56 Nurtured by Nature............................... 60 The Profound Relationship between Our Physical and Emotional Health.... 70 Improve Your Mental Acuity by Engaging with Word and Number Puzzles Daily. 78

Relationships and Family Giving Service: A Cure for What Ails You.................................... 62 Lessons I Learned on My Way to the World Series............................. 76 Death with Dignity: Understanding the Value of Hospice Care.................. 77

The opinions, beliefs, and viewpoints expressed by the various authors and forum participants in this magazine do not necessarily reflect the opinions, beliefs, and viewpoints of St. George Health & Wellness Magazine, its owners, or its staff.

The way way we we talk talk about about sexual sexual violence violence matters. used to to foster foster a a culture culture of of The matters. Our Our words words can can be be used safety, respect, and before it happens.

Oror to to show support for safety, and equality equality that thatstops stopssexual sexualviolence violence before it happens show support survivors, shutdown and practive to practice healthy for survivors, shutdownharmful harmfulmisconceptions, misconceptions, promote promote consent, and healthy communication with with children.

Our voices matter now now moremore thanthan ever.ever.

How How will you voice to communication children.

Our voices matter will use you your use yours help sexual assault, assault,harassment, harassment,and andrape? rape?

DOVE Center is our local resource for those help end sexual DOVE Center is our local resource for those who who experienced domestic abuse and sexual assault. can Please help. Please havehave experienced domestic abuse and sexual assault.

DOVEDOVE can help. reach reach out. out.

4 www.sghealthandwellnessmagazine.com

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s ghw | MWEEELTLONUERS SS T A F F

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

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

Matt Eschler, PhD, LMFT Author, Relationships and Family

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

Lyman Hafen Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

Marianne Hamilton Author, Community and Culture

Bentley Murdock Author, Wholistic Lifestyle Wellness

Mark Wade Author, Outdoor Adventure

L. Steven Wilson Author, Purposeful Living

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 2022.

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sghw | FWR EO LML TNHEES ESD I T O R There is a lot going on in the world today. With around-the-clock news cycles and social media posts notifying us of some polarizing event every fifteen minutes, it’s no wonder many people are struggling with low emotional energy.

The good news is that the weather has warmed up, making it a great time to be outdoors. Mother Nature has a way of helping us put worries and cares into perspective. So as you are hiking one of southern Utah’s scenic trails or cooling off in the lake or backyard pool, think about the following suggestions for recharging your emotional batteries: 1. Give yourself an infusion of happiness by investing in an activity that brings you joy. It should be something that reminds you about what matters most to you. Here is the important part: while you are doing this activity, stop thinking about what is bothering you and live in the moment, putting aside worries about the future. And don’t forget to laugh—preferably one of those belly laughs that makes those stomach muscles think they’ve been doing sit ups.

2. Surround yourself with a support network of people who care about you and for whom you care—people who inspire you to both give and receive. Notice that I used the word “receive” and not “take.” Receiving is not about expecting others to give to you because you are more important and deserving. It is about accepting a gift without guilt, neediness, or obligation. Receiving is necessary, even important—an act of love because it offers a chance for others to give.

Giving, on the other hand, can inspire positive change and healing in our lives. Giving resources and time to those we care about (and even those who are strangers to us) brings an immediate feeling of peace and joy as described in the hymn “Have I Done Any Good?”:

Have I done any good in the world today?

Have I helped anyone in need?

Have I cheered up the sad and made someone feel glad?

If not, I have failed indeed.

Doing good is a pleasure, a joy beyond measure, A blessing of duty and love.

T here is an energy that flows from the symbiotic relationship of giving and receiving. Maya Angelou said, “When we give cheerfully and accept gratefully, everyone is blessed.”

3. Nourish your physical body by making sure you’re getting enough sleep at night, eating healthy, drinking plenty of water, and of course, doing something that gets the blood pumping. Go outside and soak in the sun’s rays while doing something active. As you take care of yourself physically, your emotional well-being will follow suit.

I am grateful for this time of year and for each of you who support our magazine. I hope this issue will inspire you and will help you feel better and do better for yourself and those around you. As always, I value your feedback.

Brendan Brendan Dalley Dalley Editor Editor

St. George Health & Wellness Magazine | May/June 2022 7

M AYO R A L M E S S A G E

You made it through the winter. Give yourself a hand! I’m only being partly facetious. I understand that our winters are tame compared to elsewhere, but I have been here since 1978; I’m not a cold-weather person.

As we head into our warmer months and begin to turn on our air-conditioning units, we should be careful not to overdo it. According to Rene Fleming, Energy and Water Customer Service Manager for the City of St. George, when temperatures soar locally or in the western area of the country, “the stress on the overall system can create difficulties.”

“Difficulties” can mean many things. I certainly don’t want to sound an alarm disproportionate to the risk, but we must be mindful of our consumption during the summer months of June, July, and August. A service interruption—that is, a blackout—is possible in certain circumstances.

Utility customers can help mitigate these stresses and prevent extended service interruptions by conserving energy, which helps save money on power. From June 1 through August 31, we will conduct the Use Less, Save More campaign. This three-tiered, color-coded system will alert customers of the need to conserve.

Rene wrote about this in our current Inside St. George magazine, available at all city offices and the offices of some of our community partners, including Greater Zion, the Washington County Water Conservancy District, and the St. George Area Chamber of Commerce. I’ll briefly summarize the information she conveyed: Green alert

• Set your thermostat a couple of degrees higher than your comfort level, and use a fan to move the air.

• Turn off the fan when you leave the room. The fan cools you, not the room.

• Leave air vents open.

• Close the drapes to reduce the amount of heat transfer into your home from the windows.

Orange alert

On orange days, we expect high energy use, particularly between the peak hours of 3:00 p.m. and 7:00 p.m.

• Avoid using the oven, dishwasher, and laundry machines.

• Avoid charging plug-in electric vehicles.

Red alert

ed days indicate exceptionally high demand or an unplanned event that may affect the power system, such R as a wildfire. There may be power interruptions if we cannot reduce demand on the power system.

• Set the thermostat at 80 degrees or higher.

• Make sure your pool pump is off.

• If your power is interrupted, avoid opening the refrigerator or freezer. Most will keep food cool for a substantial amount of time.

We will post the color of the day each day on www.sgcity.org, and you as a St. George resident can take it from there! Let’s work together to keep the power flowing this summer and save money on your bill.

Mayor, City of St. George 8 www.sghealthandwellnessmagazine.com

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Accepts all insurances

academic year is winding hereofata Dixie State I Another am thrilled to announce that down as part landmark University, and what a monumental year it has been. Thanks in no partnership, Dixie State University and the Greater Zion small part to the Utah State Legislature’s incredible support for Convention & Tourism have entered into a growth strategic higher education and the Office students of Utah, continued in marketing agreement that will result inis Greater Zion receiving campus facilities and academic programs on the horizon for DSU. more millionclassroom in annual marketing Dixie than State’s$2general building requestexposure is among and the higher education projects the Legislature funded during the 2022 Trailblazer Stadium being renamed Greater Zion Stadium.

General Session. Expected to open prior to the Fall 2025 semester, the million building will feature more than fifty classrooms, one The$56 20-year, $10 million agreement maximizes revenue hundred faculty offices, and twenty study rooms to accommodate our generated by visitors—not Washington County taxpayers—to growing student body, which has increased by 44 percent since 2015. create a superior experience for both visitors and residents.

The Legislature also granted the University authority to issue The partnership is truly a win-win-win situation for everyone; it bonds for Campus View Suites III, a student housing facility that is promotestothe area builds the fuels projected add 500nationally, beds to campus.

The community, $62.5 millionand facility is economic growth by bringing more people to our gorgeous also expected to open by the start of the Fall 2025 semester. corner of academic the world.

On the front, the Legislature allocated the University more than $2.5 million in ongoing performance and growth funding.

As part other of thispriorities, effort, the Tourism will establish a visitor Among this fundingOffice will help the university hire centerand at the andneeds information kiosks other key faculty staff stadium to meet the of the more thanat one hundred academic we have added in the last activities five years alone. locationsprograms on campus to showcase visitor to all These those programs advance growth by training highly who attend eventsregional on the economic Dixie State campus.

Additionally, skilled and career-ready graduates.

The funding will also allow DSU’s Dixie State will better be able to tell prospective students Booth Wellness Center to offer students more medical and mental what an amazing backyard full of abundant recreational health services at no cost amid increased demand as enrollment opportunities theynavigate will have they attend DSU. grows and students thewhen ongoing COVID pandemic.

The University was also granted $3 million toward the transition The timing of this partnership couldn’t be more perfect, to Utah Tech University, which takes effect July 1, 2022. Beginning as itsummer, will assist Dixie State duringour ouruniversity transition to NCAA this we will start to rebrand to reflect the Division I status through opportunities to expand athletic facilities. The university plans on adding state-of-the-art press boxes and comfortable event space to the existing westside grandstands, which will help attract more athletic,

active learning experiences and Western Athletic Conference career preparation our polytechnic starting this July, Dixie State institution offers. will take on Beyond thecompetitors Legislature, based other everywhere from the Washington, entities are seeing momentum California, and New taking placeArizona, on campus and partnering with us.

The university Mexico to Illinois, Missouri, andis working withwill thegive U.S.Greater Navy to Zion offer Texas. This Trailblazer Child & Youth Programs access to audiences it would in which college interns travel across otherwise leave the globe to hostunreached. after-school and

summer programs for the children Plus, partnering of military personnelwith whileGreater earning Zion is a natural fit for Dixie academic credit. Additionally, we State teamed University.

Thetechnology Tourism have up with workforce development company Office’s vision to “Inspire Greater.

Pluralsight to offer the university Experience Greater. Live Greater.”

Richard “Biff” Williams community unlimited access to aligns perfectly with Dixie State’s “active learning. active President of life.” thousands of online courses and hands-on learning experiences on approach to education.

Both philosophies take advantage ofinthe Dixie Statestudents University innovative technology topics. This partnership allows all beautiful,fields world-renowned destination we live in and by encouraging academic to expand their technology acumen be prepared to competevisitors, in an increasingly digital world. students, and residents alike to learn by exploring.

With the support of the Utah State and our many Here at the University, we recognizeLegislature that valuable learning partners, we will continue to offer our students and community experiences take place inside and outside of the classroom. By unparalleled “active learning. active life.” opportunities that will not taking advantage of experiences available in Greater lives, Zion, but we only prepare them for successful careers and meaningful all can grow academically, and holistically. also contribute to the vitalityactively, of our community.

That makes every day a great day to be a Trailblazer.

This unique, trailblazing partnership certainly will enhance our community for years to come. I can’t wait to see you at upcoming games, concerts, and community events in Greater St. George Health & Wellness Magazine | May/June 2022 11 Zion Stadium!

DI XI E TECHNICAL TEC H N IC AL COLLEGE C OLLEGE MESSAGE MESSAGE DIXIE sit LateLorem springipsum ushersdolor in a season amet, adipiscing of manyconsectetur things, including graduations.

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Curabitur ligula this vitae Tuacahn to formally their certificates andvehicula, acknowledge varius dignissim, ligula ligula ut placerat telmilestone.

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YouTube to learn other things when they are interested and the time is right. A tech college education, which on average takes less than Pellentesque laoreet urna.

Duis condimentum maua year, earns themvitae an industry recognized, accredited certificate, ris euismod dapibus Aenean facilisisor augue nisi,They eu go often accompanied bytristique. an industry certification license. pellentesque eros with volutpat ut. Fusce mi, iaculis in right massa into the workforce no college debttortor and start earning away.

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Donec eu tincidunt lectus, After a rich andsem. rewarding thirty-year career in technical educaquis mollis tion—with ten of those years serving faculty, staff, and students as president of Dixie Technical College—I’ve graduated as well by retirSed orci ex, rutrum vitae erat ac, feugiat pretium ipsum. ing and moving into another adventure.

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Phasellus varius leo accumsan nibh When graduates education with passion, they find joy in their mattis, sed blandit ipsum fringilla. chosen life’s work. They become contributing members of society who serve their communities. I have been richly blessed to have spent my career with tech students tech dapibus graduates.

I love and Pellentesque ullamcorper, diam and sit amet efficitur, mi respect them. est, Theyvel areeleifend nothingsapien short of every ligula blandit leoamazing, non velit.each Sedand eu nunc one! quam. Integer fermentum imperdiet luctus. Nullam tincidunt,

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Sitting down torisus writeaccumsan. one last President’ Message St. George imperdiet Vivamussac suscipitfor arcu, ut mattis Health & Wellness Magazine, my thoughts turn to students whose mi. Vivamus hendrerit ligula urna, id ullamcorper eros cursus livesnon. are Fusce foreverconsequat changed for the good because of a yearUtoreu sorisus that elementum nisl sed laoreet. we spent together at Dixie Tech. vel nunc pharetra sodales quis ut diam. Morbi justo tortor,

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Curabitur Jerico Donovan, Smith, Ricardo Damian, Kasidi Havens,auctor Ryan Martin, Denise McConnell, and thousands stay with odio viverra massa gravida, facilisis dapibusmore dolorwill facilisis. me Phasellus for the restvestibulum of my life. All are amazing people who developed vestibulum sollicitudin.

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Nulla placerat, lacus scelerisque vestibulum rutrum, orci est

ligula sit amet interdum elementum, turpis feugiatgraduating nisi, Please join me in celebrating the Dixiequam Technical College vel efficitur purus dolor turpis. Cras mauristhis lacus, class of 2022!

There aresed twenty-six wayspretium to appreciate year’s class.

If yourexAC goes outac. this summer, if youodio, needina scelerisque plumber, if at porttitor tincidunt Nam vel blandit you have plans drawn forurna a new home gravida or business, if your check nunc.

Praesent ut leo up quis egestas a id dui. engine light comes on, or if you go to a medical appointment, start up a conversation with your technician. Chances are, you’ll come to Happiest of Holidays! appreciate a Dixie Tech graduate as much as I always have.

Kelle Stephens

scelerisque justo, in tincidunt ligula sapien non ante. Praesent

President of Dixie Technical College Kelle Stephens

libero neque, hendrerit quis porta eu, convallis nec ex. Ut dignis-

President of Dixie Technical College

12 www.sghealthandwellnessmagazine.com

DIXIE TECH

By Diane Del Toro For most places in Utah, summer is the best time for hiking and backpacking. Clear, sunny skies and longer daylight hours make it possible to spend a full day on the trail, and with its close proximity to the Mighty Five National Parks—Bryce, Zion, Canyonlands, Arches, and Capitol Reef—outdoor enthusiasts list Utah as one of the most beautiful places in the world to hike, bike, and camp.

However, in southern Utah, summer can seem like the worst possible time to be outdoors, let alone to hike. Here, the long, sunny days enjoyed by hikers in other regions of the state can bake the ground and create temperatures that hover in the triple digits, and the awe-inspiring rock formations through which you hike reflect the sun’s rays and provide very little shade.

Despite the harsh summer temperatures, you can still enjoy the stunning vistas found throughout southern Utah. Just adjust your hiking habits and take extra precautions so that the summer heat won’t keep you off the trails.

Tips for Hiking in the Southern Utah Heat Hydrate!

The importance of staying hydrated can’t be stressed enough, especially when it comes to summer hiking. While it is wise to drink plenty of water every day, be more diligent about your intake of H2O the day before your hike. Starting your body out in a state of hydration will give you a definite advantage.

Bring more water on your hike than you think you will need and sip at it often. Your body will lose about a liter of water every hour when hiking in moderate heat, so strenuous hiking in hot weather can more than double that amount. Remember to check trail information before beginning your hike. Is there water available for drinking along the way? Are there springs from which you can replenish your water bottles and hydration bladders? If not, plan accordingly.

Keep Your Boots

Dusty

This Summer

Six Tips for Hiking in the Heat of Southern Utah 14 www.sghealthandwellnessmagazine.com

Hike in the morning The obvious reason for hiking in the morning is that you beat the heat. This is crucial in southern Utah when the temperature is often at ninety degrees by 10:00 a.m. Hitting the trail while it is still dark or semi-dark allows you to gain most of your elevation before the sun rises.

There are a number of other reasons you may find hiking in the morning more pleasant. You can maximize your time alone, avoid the crowds, and watch the sun rise. Nothing beats sitting in the still of the morning on the top of Angel’s Landing as the sun comes up.

Everybody loves a few extra hours of sleep in the morning, but if you don’t want to go for months without getting your trail runners or hiking boots dusty, you are going to have to get an early start.

Pick a “Summertime” Trail If you hike a long trail in the middle of the day where there is little or no shade, you are going to feel uncomfortable no matter how much water you’re drinking. When choosing your hike, look for the following: • Shade. Is there vegetation and/or rock formations that provide ample shade along the length of the trail?

• Water. Are water taps located on the route? Can you purify water from a stream or river or is there a natural spring? Is there flowing water in which you can get cool?

• Length. Can most of the hike be completed in the cooler morning hours?

• Elevation. Does the trail gain elevation quickly, making it difficult to hike in the heat? Or is the trail located at a higher elevation where the temperatures are cooler?

There are a few spectacular hikes close to St. George that meet the requirements of a good summertime trail: the Riverside Walk in Zion National Park, the Santa Clara River Walkway in the Pine Valley Recreation Area, the Kanarraville Falls hike in the BLM Spring Creek Wilderness Study Area, and the Cascade Falls hike located near Navajo Lake.

For hiking trails in and around St. George that can be completed in the early morning hours, check out these five hikes: • Taylor Creek Middle Fork Trail, Kolob Canyon.

•A spiration Trail, Bloomington.

• Yant Flats, southern slopes of Pine Valley Mountain.

•O wen’s Loop, northern side of St. George in the Red Cliffs Desert Reserve.

•L ower Sand Cove Trail/The Vortex, north of Dammeron Valley.

Each one of these hikes keeps you within cell phone range in case of an emergency, provides spectacular views, and can be completed in a relatively short period of time.

For details on any of the hikes listed above (and many others), visit roadtrippinwithbobandmark.com, hikestgeorge.com, aspirationrocks.com, and redcliffsdesertreserve.com.

Wear the Proper Clothing Covering up may seem counterintuitive: the idea is always to wear less when the heat soars, right? But long sleeves and pants are your friends when you are hiking in the summer. The more you protect your skin from the rays of the sun, the more comfortable you will be.

Make sure the clothing you are wearing is light-colored, breathable, moisture-wicking, and light-weight. A hat is a must, and widebrimmed is best. Slather on the sunscreen, and don’t forget the UVblocking sunglasses to protect your eyes.

One thing you might want to throw in your daypack is an extra pair of socks. Sweaty feet can cause blistering, so a change of socks halfway through the hike might be just what you need to enjoy walking in comfort.

Replenish Your Electrolytes When you sweat, you lose more than water; your body loses important minerals, especially sodium and potassium. Bring along some salty snacks and complex carbs to keep your electrolytes in balance (trail mixes are great). Or pack some powdered electrolyte drink mixes to go with your regular drinking water.

Know the Signs of Heat Stroke Heat stroke—when your core body temperature gets too high—is a potentially lethal condition. Signs of heat stroke should be taken very seriously. The most common early signs are: • Throbbing headache • Dizziness • Muscle cramps • Nausea • Disorientation or confusion • Lack of perspiration despite hot temperatures If you or your hiking companion suspect heat stroke, find shade and cool down as soon as possible. Immediately determine to get off the trail and seek medical attention. If symptoms persist—even for a short time—don’t hesitate to call 911.

St. George Health & Wellness Magazine | May/June 2022 15

Big Brothers Big Sisters of Southern Utah:

Bridging the Opportunity Gap

By Becky Hurd, Enrollment Coordinator About the Author

Becky Hurd has been the enrollment and recruitment coordinator with Big Brothers Big Sisters of Southern Utah since 2021. She earned her bachelor’s degree in sociology from Southern Utah University. Prior to working for a nonprofit, she worked with adults with disabilities, in child welfare, and in residential treatment facilities.

She lives with her three children in Washington, Utah.

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Big Brothers Big Sisters has been around for over one hundred years nationally and is still going strong. In St. George alone, there are over fifty active matches with more mentors (Bigs) and youth (Littles) enrolling every month. Gavin* and Oscar* are one of those matches. They have been together almost three years. “I decided to join Big Brothers Big Sisters, and then I fell in love with the program,” said Gavin. “I found out that there weren’t many men who were volunteering. I saw there was a big need, so I enrolled.”

There are currently twenty-two Littles on the waiting list. Youth in the program range in age from six to sixteen, and most face opportunity gaps in their lives. Oscar didn’t live close to his dad. He was struggling socially at school and was in need of a mentor. Gavin was able to establish a strong foundation with him, but it took time and patience. “It honestly comes down to just spending time,” Gavin explained. “By doing that, you have fun and gain trust. Mentors should enjoy the time they share with their Littles, then they can focus on helping them improve their lives.”

In order to create lasting and successful matches, Big Brothers Big Sisters gets to know the mentors and youth through personal interviews. The goal is to pair each of the children enrolled in the program with the best mentor for their needs. “The youth we see coming through our program are incredibly diverse; each one has different challenges and strengths. Because we match based on personality and interests, we need all different kinds of Bigs,” said Becky Hurd, enrollment coordinator. In order to qualify, Bigs must be eighteen years of age or older, be able to pass a background check, participate in an interview process, and complete training. We also ask all Bigs and families to make a minimum one-year commitment.

Jessica,* a single mother, enrolled all three of her boys in the program. “It’s been really neat for me to see the connections that they’ve made with their mentors,” she said. “They’ve been excited about the experiences they’ve had, and I feel like it’s made them happier.” Youth who are enrolled in the program for at least twelve months experience an increase in academic performance and aspirations, improved self-confidence, better peer relationships, and a reduction in risky behaviors.

“Having a Big gave me someone to talk to,” said Jessica’s son Carson.* “He’s always texting me, and he’s always there for me.”

But there are additional benefits to Big Brothers Big Sisters that go beyond mentoring; the program not only provides support for the matches but for the families as a whole. Match Support Specialist Tresa Downey communicates with matches every month for the first year. “As I build a relationship with these families, I can assess the family’s individual needs and determine whether they need additional resources for education, therapy, food, or clothing,” she said. Tresa has built a successful Girl Scout troop with Big Sisters and Little Sisters and has organized and facilitated a Big support group. She also sends out a newsletter every month that lets Bigs know about activities scheduled in the community and provides valuable knowledge and resources.

If you or someone you know is interested in becoming a Big or a Little, please fill out an application online at www.bbbsu.org. With your help, Big Brothers Big Sisters can create a brighter future for all of the children in southern Utah so that they can achieve their full potential. *Names have been changed to protect anonymity.

Drawing on

Experience Pro Cyclist T.J. Eisenhart Crafts New IRONMAN Mural

By Marianne Hamilton When artists attempt to depict athletes in motion, imagination often drives inspiration. For T.J. Eisenhart—who has just put the finishing touches on a brand new mural celebrating the sport of triathlon, its disciplines, and its competitions in the area—inspiration comes from firsthand knowledge.

As a professional cyclist and former “Youngest Rider” winner in the Tour of Utah, Eisenhart is intimately familiar with athletic competition at the highest level. As an artist whose works bring in tens of thousands of dollars, Eisenhart merges explosions of color with underlying messages of positivity. The combination uniquely qualified the Ivins resident to craft the IRONMAN imagery now covering the southern wall of the Hometown Lenders building at 61 North Main Street.

Growing up in Lehi, Utah, Eisenhart always believed his future would be spent on two wheels. On a family trip to Spain at the age of eight, he watched in wonder as Tour de France riders made their way up and over the Pyrenees Mountains. “I was hooked; I knew right then that I wanted to do something with bikes,” he recalled. “When I turned ten, I told my parents I wanted to turn pro. They said, ‘OK, let’s do it.’ They were always massively supportive.”

Though Eisenhart’s parents never doubted their son’s riding talents, his mom also deserves credit for nurturing his creative side.

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“When I was super little, she’d give me a sketchbook to keep me quiet in church,” he laughed. “She always saw an artistic spark in me.”

Eisenhart’s mom subsequently enrolled him in an intensive threehour class in liquid lead-spraying. Despite tears and protestations that he’d rather be outside playing, Eisenhart admitted that the class was a revelation. “I learned a ton about technique, layering, shadowing, highlights; I basically took a university-style class at the age of ten.

But when I turned eighteen, I turned pro and moved to Europe. I made the choice to eat, sleep, and breathe cycling—nothing else.”

Completely divorced from his art, Eisenhart said he suffered without knowing why. Lacking a method of self-expression and dealing with the type of eating disorder common among athletes striving for lighter, faster frames, Eisenhart slipped into a deep depression. On a phone call home, Donnalee Eisenhart suggested that art classes might renew her son’s spirits.

It was a pivotal moment in his life. During a winter semester at Dixie State University, Eisenhart’s experimentation with charcoals, oils, and other mediums rekindled his soul while nutrition classes put his physical health back on track. “I realized that art would let me do more than draw; I could go inside of myself and be expressive,” he noted. “I hadn’t realized that was such a huge part of my life.”

Ever since, even as he continued to ride to cycling fame, Eisenhart has devoted himself to art; today he does so in the studio located behind his home. His talents attracted the attention of Michelle Graves, St. George City Deputy Director of Arts & Events, who reached out to Eisenhart earlier this year.

“I had identified a wall on Main Street that leads to a beautiful little urban park the city improved when the apartments were built,” Graves explained. “I’d been following T.J. on social media and was impressed that he was a very prolific artist. One day, I saw a bright, dynamic painting he created of a cyclist and thought it would be amazing to have a triathlon mural on that wall that IRONMAN World Championship athletes could enjoy as they came into the finish line in May. “Having another art installment that truly defines us as ‘the land of endurance’ is a blessing to the downtown area that is truly becoming an art mecca,” continued Graves. “The fact that this mural is painted by a professional local athlete closely ties it to the event and encapsulates all that we love about St George: the arts, the events, and the outdoors.”

The City, the Greater Zion Convention & Tourism Office, and the St. George Arts Commission subsequently collaborated with Eisenhart to create the mural celebrating the upcoming IRONMAN World Championship as well as the land and people who have endured to make us what we are today. As Greater Zion Director Kevin Lewis noted, “Iconic athletic events are part of the fabric that brightens our communities. As IRONMAN hosts, we saw an opportunity to enrich our community more fully with the fusion of art and athletics. We’re thrilled to commission this mural as a legacy to the World Championship and a contribution to our community that invites us to feel more deeply and to act more valiantly.”

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, hiking, or teaching water aerobics, she is the past Board Chair of Art Around the Corner and the Special Events Manager for DOCUTAH. She and her husband, Doug, are also co-administrators of the St. George Wine Club and race directors for the Huntsman World Senior Games and National Senior Games. Marianne was crowned Ms. Senior Universe 2021-2022 and is the Senior Pageants Group’s Senior Games Ambassador. She is a proud breast cancer survivor.

Expressing appreciation for the faith placed in him to produce artwork that will engage and inspire, Eisenhart said he designed the mural to capture both the pinnacle of athletic achievement embodied by IRONMAN participants and the unparalleled beauty of southern Utah. In the painting, a swimmer plows through Sand Hollow Reservoir in the early hours, a cyclist scales the heights of Snow Canyon State Park at midday, and a runner crosses the finish line downtown at dusk.

“It’s so humbling that my city values what I do,” Eisenhart finished. “At the same time, I’ve been where those athletes are; I know the pressure, what it takes to get to the top, and the sacrifices they have to make. I had no lack of inspiration.”

To learn more about IRONMAN World Championship volunteer opportunities (race week and/or race day), visit https://ironman. volunteerlocal.com/volunteer/?id=59923.

St. George Health & Wellness Magazine | May/June 2022 19

Reading is the foundation for learning, yet a vast gap exists in access to books for lower-income neighborhoods. According to the Handbook of Literacy Research, in low-income neighborhoods, the ratio of books per child outside the school setting is just one age-appropriate book for every 300 children. Without books in the home, children lack the opportunity to practice reading skills and are exposed to fewer opportunities to build their vocabularies.

While these limitations can hinder personal performance, multiple studies correlate low literacy rates with social concerns like elevated drop-out rates, reliance on welfare programs, and criminal activity. Literacy affects the community as a whole, so becoming a literacy advocate within your family, neighborhood, or area schools is a cause worthy of attention and effort. You can be a champion of literacy wherever you may live by using these tips:

Give Books to Children

The joy of receiving and opening a gift is exciting in its own right, but a book is a gift that keeps giving. You can make a book gift extra special by choosing a topic or theme that has special meaning, such as a place you’d like to visit together or a beloved character you enjoy incorporating into your make-believe playtime with the child. As a bonus, read the book together for the first time so it always carries a special memory.

Take Steps to Support Literacy

Eight Ways to Inspire Children to Read

(Article courtesy of Family Features)

Visit the Library

Reading is the foundation for learning.

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Libraries can be awe-inspiring places for kids. The wall-to-wall books represent thousands of possibilities. With so many options to choose from, you can introduce children to the delight of discovering different genres, enchanting topics, and favorite authors who keep you coming back for more.

When children have their own library cards, they can practice the grown-up process of checking out and caring for books. What’s more, honoring due dates helps teach responsibility. Marking that date on the calendar is a fun way to build anticipation toward the next visit.

Support Organizations That Promote Literacy

Conducting your business with companies that share your commitment to literacy is a way to inspire reading on a larger scale.

One example is The UPS Store, which created the Toys for Tots Literacy Program in partnership with the Marine Toys for Tots Foundation to provide disadvantaged children with direct access to books and educational resources that enhance their ability to read and communicate effectively. If you are interested, you can donate at participating locations or contribute online.

Create Reading-Inspired Traditions

Children thrive on routines and rituals, and incorporating books into special moments can be an especially effective way to establish positive connections with books and the joy of reading. At home, traditions might be as simple as bedtime stories or reading parties where the whole family dons pajamas early and gathers in a room to read together, whether quietly or out loud. You can also tie reading traditions to special celebrations, like reading a favorite story together before heading to bed on the eve of a birthday or holiday.

Participate in Events Supporting Literacy

Show your support by attending and participating in events that showcase the importance of reading. Examples might include book fairs and fundraisers for literacy programs in your community. You can also look into programs offered through your local library and community center. If you find a shortage of events in your area, consider creating one of your own, such as visiting a local senior living center and reading to residents or hosting a book swap or book club with your friends and neighbors.

Encourage Kids to Get Hands-On

Reading a book is one way to demonstrate literacy, but kids can also develop a love for reading and put their comprehension skills into practice by adapting their favorite stories for playtime. That might mean acting out a different ending for a favorite story or drawing a picture from a scene they remember best. You can also promote literacy by encouraging kids to write songs or their own short stories, which they can illustrate for a finished book to share with others.

Start a Neighborhood Library

Recognizing not all kids have access to books at home, you can help promote an interest in reading by creating a mini library within your neighborhood. Create a small structure that will protect books from the elements and spread the word that the contents are free for the taking. Encourage users to return books when they’re done so another child can enjoy them, and invite neighbors to donate their gently used books to help fill your library.

Model Good Reading Habits for Kids

Children learn from the examples set by trusted grown-ups. Sharing your love of reading with a child demonstrates you value learning and education.

You can encourage children to mimic your interest in reading by sharing stories about the books you enjoyed most when you were their age and choosing to spend quiet time reading together in place of screen time.

Parents and other family members can lay the foundation for a love of reading by beginning early in a child’s life to foster and develop literacy skills that build vocabulary and comprehension. This can be done by encouraging expression through:

• Play (telling stories, dressing up in old clothing or costumes, acting out stories with stuffed animals or puppets).

• Songs (lullabies, sing-along apps, songs with actions).

• Conversation (sharing daily experiences, thoughts, and ideas).

• Art (using crayons, chalk, or markers to express feelings, actions, and ideas).

Reading out loud to young children is one of the best ways to help them get ready to read on their own. Books contain language that is much richer than the language we use every day, which helps to expand a child’s vocabulary. Hearing new words in early childhood will help children recognize words in print when they start reading.

For more tips and information on how you can support literacy, visit theupsstore.com/literacy.

Libraries can be awe-inspiring places for kids.

St. George Health & Wellness Magazine | May/June 2022 21

Eating Well as You Age The Benefits of Eating Healthy Go Beyond Energy and Appearance

By Emily Havens, Director of Marketing, Ovation Sienna Hills Photos by Chris Caldwell

About the Author Emily Havens is the Executive Community Relations Director for Ovation Sienna Hills. Prior to developing her marketing career, Emily spent three years at The Spectrum and Daily News as a local journalist. Emily has garnered several awards from the Associated Press, Utah Press Association, and Nevada Press Association. In addition to her contributions to journalism and the digital marketing world, Emily is also a local nonprofit chapter president.

It can be difficult breaking bad habits, especially if you have a “bad habit buddy.” We all have them. Most often, it’s a spouse, partner, close friend, or another loved one. Going out to lunch and ordering French fries and a pastrami sandwich each time you play nine holes, for example, is an easy (albeit tasty) habit to fall into.

With age, the body changes, and we must be more careful about our eating choices, especially since, according to Healthline, studies indicate that as people age, their metabolism tends to slow down. This is typically a result of diminished physical activity and the general effects of aging on the body. Now is the time to commit to your overall wellness so that you can get the most out of life with family and friends.

Prevent Illnesses Common to Longevity While choosing to live a healthy lifestyle and to eat healthier is crucial for overall wellness at any age, some studies show the benefit for enhanced nutrition can go beyond providing energy and controlling weight.

According to the U.S. National Library of Medicine’s MedlinePlus report on nutrition for older adults, good nutrition could possibly play a role in preventing diseases ranging from heart disease to cancer to type 2 diabetes.

Furthermore, there are also studies that show eating healthy can help prevent Alzheimer’s Disease. One study published by the Mayo Clinic claimed folks who eat more whole grains, vegetables, berries, fish, nuts, and beans multiple times per week were, on average, more likely to have a brain as sharp as those who were 7.5 years younger. The study also suggested that decreasing the use of butter, cheese, pastries, and alcoholic beverages each week could provide additional benefits.

Eating Right Makes Living All the More Pleasant in a Retirement Community Ovation Sienna Hills has an executive chef who utilizes more than 1,000 healthy recipes, so you are certain to find your favorite items on the menu. Plus, their culinary plan makes it easy to come, go, eat, and drink whenever you desire. Community tastes are considered and woven into every menu to make things new and fresh. Memorable culinary experiences—that are also healthy for you!—are waiting for you at Ovation Sienna Hills.

How Do I Get Started?

No, you don’t have to break up with your “bad habit buddy,” but you’ll want to break up with your bad habits.

Remember that if you plan on making any significant changes to your meals or exercise routine, it’s wise to assess your current condition and consult with your physician first if you have any concerns about dietary adjustments.

However, incorporating more leafy greens into your home-cooked meals or avoiding a high-cholesterol pastrami sandwich every once in a while is a great way to ease into a lifestyle change. In fact, many professionals suggest adding healthy foods to your existing diet—not taking away unhealthy foods altogether—to ease your body into new habits.

And remember, you don’t have to be a perfect dieter to reap the benefits of healthy eating.

If you would like to talk with a representative from Ovation Sienna Hills about enhancing your life, please call (435) 429-0000, go to their website at www.ovationsiennahills.com, or visit their community on the corner of Washington Parkway and Telegraph Street at 1525 E. Ovation Place in Washington, Utah, 84780.

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SOUTHERN UTAH’S PREMIER SENIOR LIVING COMMUNITY

WELCOME HOME TO

OVATION SIENNA HILLS At Ovation Sienna Hills, we make the transition to senior living easy and accessible.

With a full team of qualified and engaged staff, we make every new resident feel at home and at ease in their new environment. Residents at Ovation Sienna Hills experience total wellness with a robust activity schedule, lively community, and overall lifestyle that ensures their safety, happiness, personal growth, and social well-being.

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(435) 429-0000

St. George Health & Wellness Magazine | May/June 2022 23

Dr. Aaron Vazquez emphasized that a key to mental health is to dial down the noise and distractions in our lives and focus on what matters most.

What the Body Knows, the Brain Told It

By Lisa G. Larson

About the Author

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

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When it comes to a person’s overall physical health, sometimes it is helpful to take a step back and recognize that, in addition to the physical manifestations of an ailment, there is likely a mental component as well.

“The mind, essentially the brain, is the computer for the rest of the body,” said Dr. Aaron Vazquez, adult psychiatrist and medical director for Behavioral Health at St. George Regional Hospital. “It’s in charge of making sense of our external environment and making decisions that keep us alive.”

Whether those decisions are related to a person’s success in relationships or their overall health, the impact of the mind on a person’s life is “very strong.”

“If the computer is failing or glitching out, the areas it controls are going to do the same,” Dr. Vazquez said.

According to Dr. Vazquez, one example of the power the mind has over the body is illustrated by the success seen in the Wim Hof Method. “It’s a method that includes extensive breath work and exposing the body to regular stressors—like cold water—in order to show what can be done with the mind in terms of controlling your physiology,” Dr. Vazquez said. “This method has been scientifically shown to improve immune responses and heart health.”

Whether a person subscribes to this method or not, Dr. Vazquez said it illustrates the power of “mind over matter,” which can be beneficial in a wide range of physical health-related issues. “The key is to create awareness, to dial down the noise and distractions in our lives, and to focus on what matters most to us. For most people, one of those things is physical health,” Dr. Vazquez said.

But awareness is only the first step. “Healthy thinking is necessary and a good start, but it doesn’t necessarily lead to healthy behavior,” Dr. Vazquez said. “From there, insight and a change in behavior are required.”

One way to more effectively change behavior is to develop healthy rituals. “As a psychiatrist, in order to understand a person’s anxiety, for example, we have to understand their routines and habits,” said Dr. Vazquez.

A lot of time is spent examining those rituals and looking for dysfunction. Usually the dysfunction lies in the inconsistencies.

“It’s not necessarily important what time you go to sleep, but what matters is that it’s the same time every day,” Dr. Vazquez continued. “Similarly, in order to give adequate time to physical and mental health, you need to have a plan as part of your routine, whether that is exercising each morning for thirty minutes, eating lunch with friends rather than eating alone, or writing a gratitude list every day.

It’s all very individualized.”

Ultimately, people only give attention to those things they make time for in a very routine way, explained Dr. Vazquez.

If you have a routine that leads to healthy physical behaviors and you follow through on the routine, you get rewarded with a dopamine hit that you did something correctly, and you’re more likely to want to repeat the behavior.

As for the mind’s impact on relationships, those struggling with mental illness almost always impact those with whom they have relationships. “I’ve never seen a spouse living their best life when the one they love the most is struggling with severe mood swings or anxiety. It takes both people through that roller ompensation Act (RECA) coaster,” Dr. Vazquez said. “Conversely, 2022.someone’s good mental health is more likely to lead to a shared sense of wellness for them and their partner.” n to “Downwinders,” It all comes back to the impact the ore than 60,000 people who brain has on one’s physical well being: a llout in Southern Utahthat and computer connection is difficult to override.

“The biggest limiting factors to and July of 1962. our personal growth and development are theand/or limitations we put onofourselves,” Dr. pouses children Vazquez said.

“Negative ply for up to $50,000 in thoughts slow our growth. Positive thoughts put people on a path to a greater positive outcome both mentally and physically.”

RS:

bout RECA or your tion, call

ATTENTION DOWNWINDERS: The Radiation Exposure Compensation Act (RECA) is set to expire on July 9, 2022.

This act provides compensation to “Downwinders,” a term used to describe the more than 60,000 people who were exposed to radioactive fallout in Southern Utah and Eastern Nevada from 1951-58 and July of 1962.

Qualifying downwinders – or spouses and/or children of deceased loved ones – may apply for up to $50,000 in compensation.

For more information about RECA or your eligibility for compensation, call (435) 251-4760.

St. George Health & Wellness Magazine | May/June 2022 25

Get Off And

Walk

By Jay Bartlett The climb unwinds upward in front of me as I labor away at the spinning cranks. It’s been a long climb, and when an eighteen-inch ledge presents itself right smack dab in the trail, it’s a big ask to expend even more energy on a punchy move that’ll propel me over said ledge.

Effort on top of effort could be mountain biking’s slogan. Sure, I could pull out into the desert off line and ride around it, but that wouldn’t be in the spirit of the trail. So I get off my bike and push for a bit.

After thirty-plus years of riding mountain bikes, you would think I’d have it down enough that there really aren’t any techy problems that I can’t just ride right through. I only wish that were the truth!

Everyone has their strengths and weaknesses, and personally, I was in a car accident when I was sixteen that left me with a left leg that’s a little short and a little turned in, which affects my balance. Mostly, it doesn’t bother my riding, but there are times when a skinny or off-camber feature pops up that gives me pause, and I just say, “Not today,” and push my bike instead.

A wiser person than me once said, “If you ain’t hikin’, you ain’t bikin’.” This holds very true here in southern Utah. With all the rocks and ledges the geology holds, even the best riders are going to miss a move here or there. And if you are a beginner, be prepared to hop off and push fairly regularly. There’s no shame in it. Sometimes you’re just spent and don’t have the “umph” to make a move, or sometimes you hit a rock wrong and pinball off every other rock in the trail until you abruptly stop in frustrated disappointment. No one ever

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said mountain biking would be easy; they just said it would be fun...Okay, so struggling through obstacles isn’t necessarily fun, but one of the challenges of riding is to get off and walk as little as possible. With fitness and practice, your time spent walking will decrease.

Now, momentum is perhaps your greatest ally when mountain biking. A body in motion tends to stay in motion, and a wheel that’s rolling wants to go over that rock in front of you as long as it has momentum.

However, once you run out of momentum, your only real choice is to walk. Getting on and off your bike and starting to pedal again (often in the wrong gear, since you stopped abruptly) is a pretty big use of energy that everyone only has in limited supply. Staying moving, even if the moves are tough, is usually preferred to walking, but that’s an ideal.

Climb off and survey the trail ahead. Are you worried about the next problem up the trail? You might want to walk over that one as well before re-mounting. I’m not saying to walk the whole trail; I’m just saying choose your battles.

If you’re feeling up to it, you can “session” problems. There is a lot to be learned by hitting a section of trail several times until you sort out the moves. Your skills and confidence will carry over to other troublesome features you’ll encounter.

So, if you can’t make it over something, get off and walk. Please, don’t ride around the obstacle. The trail builders had a vision for the trail, and it’s up to you to figure the puzzle out. It can be hard, but About the Author puzzles are fun, right? Truthfully, even on Mountain bike veteran, trails that I’ve ridden thousands of times, amateur filmmaker, and lover there are parts that I’ve never been able of long rides, Jay Bartlett has been riding trails in Southern to clean...No shame, right?

Utah for over thirty years.

Besides, in our beautiful area, there Jay has over a decade of are often stunning vistas just a little way experience as a bike mechanic off trail. And you guessed it: don’t ride off at St. George’s oldest bike shop, Bicycles Unlimited. trail; just get off and walk!

St. George Health & Wellness Magazine | May/June 2022 27

The Restorative Power of Advocacy in Community Health Care

By Lori Wright, CEO, Family Healthcare

Stemming from the Latin word advocatus, an advocate is one who comes to the aid of another.

Orphanages and programs to feed the hungry or shelter the unhoused are the earliest examples of advocacy programs. But even before this, Homo sapiens existed in large groups and helped each other.

this skilled team of nurses and care coordinators visits with hundreds of patients each year by phone or in person. Patients served by this team share one thing in common: they need the help of an advocate to achieve their health care goals.

On a typical day, five RNs participate in visits with patients who Patient advocacy work at Family reside throughout southwestern Utah.

Healthcare is as simple as assisting with The goal is always to make lives better a Medicaid application or as complex as by helping the patient to develop and helping to arrange access to specialized implement a successful health care treatment or surgery at a cost the plan. This might include education about chronic disease management or patient can afford. continuing care after a patient’s release There are thousands of Washington from the hospital, a time of heightened and Iron County residents who, for a weakness and confusion for the patient. variety of reasons, face difficulties in Once a plan has been developed, a care managing their health care journey. coordinator will jump in to help with It could be due to the complexity logistical needs, working to help bring of a medical concern, the difficulty the health care plan to life. accessing care and affordable Throughout this process, a checklist medications, or the inability to know of factors weighs heavily in each the next best steps. This is where the situation.

For example, the team must case management team at Family Healthcare comes in. Managed assess whether the patient is in a safe

by Registered Nurse Amber Rees, and supportive home environment,

has access to transportation, requires translation services, or needs education about a chronic illness. Most importantly, they must determine whether the patient requires mental health and/or cost-of-care offset support for their health care journey.

A system of “flags” within the health care system helps case managers to know when a Family Healthcare patient is hospitalized, allowing for follow-up once the patient is released.

Other times, patients are referred to Family Healthcare by partner service providers who identify the patient as needing an accessible health care home.

The members of the case management team at Family Healthcare are frequently called angels for their behind-the-scenes work to compassionately advocate for patients who often face extremely difficult circumstances. They hear tragic and painful stories every day, which motivates them to do all they can to bring hope and restored health to these patients.

About the Author 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

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“We are the bridge between a complex, often overwhelming health care system and patients who face great personal difficulties and need an advocate to provide support and information that will help them navigate their way to restored and sustained health,” explained Nursing Manager Amber Rees. “Some days, it’s emotionally very hard work, but the reward that comes from knowing we are making lives better is so encouraging.”

Family Healthcare Case Management Team Back row left to right: Adriana Ceja-Gonzalez, Care Coordinator; Laura Christensen, RN; Anel Robledo, Care Coordinator; Kaye Shaver, RN; Yulma Suastegui, Care Coordinator.

Front row left to right: Kathy Duarte, Care Coordinator; Makayla Linford, RN; Sharla Miller, RN; Amber Rees, RN.

Growing Healthy and Strong Together We urgently need community support for the new Family Healthcare Riverside Drive Clinic There are many ways to give: • Give online at familyhc.org/donate.

• Scan the QR code.

• Call Jane in the Family Healthcare development department at 435-251-0866.

Donations of any amount will be put to good use for the health of our community. A $50 donation includes an inscribed brick on the pathway to health at the new clinic, while sponsorship of a treatment room includes a donor recognition plaque.

Donations are tax-deductible under section 501 (c)(3) of the IRS code. Tax ID #35-2163112

Your gift is a sacred trust. We promise to honor your generosity and use your donation in the most effective ways possible.

Southwest Utah Community Health Center, doing business as Family Healthcare, is a registered nonprofit organization. Information concerning Family Healthcare, including financial information and charitable purposes, may be obtained without costs from Family Healthcare, 25 N. 100 E., Ste 102, St. George, Utah, 84770. Family Healthcare is committed to donor privacy and does not rent or sell our mailing lists.

St. George Health & Wellness Magazine | May/June 2022 29

Five Questions for Your

Ketamine Provider

By Scott Allen, MD, Medical Director, Satori Health and Wellness In 2019, Satori became the first clinic in southern Utah specializing in ketamine therapy for mental health disorders. Since then, the country has seen an explosion of clinics offering this innovative treatment; however, not all clinics— and providers—offer the same level of service.

Prospective patients often don’t know what to look for when considering ketamine therapy. To aid your decision-making, here are five key questions to ask your ketamine provider:

30 www.sghealthandwellnessmagazine.com

1. Will I be left alone?

At Satori, the answer is no. Other ketamine providers treat multiple patients at a time, leaving the patient alone in a room without in-person supervision.

Satori’s mission from the start has been to offer one-on-one therapy, where a provider sits with our patients their entire journey, offering supportive emotional therapy. This is especially important for patients who are suffering from traumatic disorders, as ketamine can unleash difficult emotions. A skilled provider can help guide you through these challenging experiences and unlock your mind’s natural healing processes.

2. What are my options for ketamine-assisted psychotherapy?

The best clinics will have an in-house therapist. Satori has been a leader in ketamine-assisted psychotherapy, teaching therapists throughout the country how to use this medicine. Ketamine as a standalone medication is moderately effective as an antidepressant. If you just receive a ketamine injection without therapy, you’ll feel better—for a while. But the depressed and anxious thoughts will creep back in. Ketamine-assisted therapy allows you to maintain the benefits of ketamine therapy and re-write your unproductive thought processes.

3. How often do I get ketamine treatments?

Ketamine requires several treatments to relieve depressed, anxious, or traumatic thought patterns. Most clinics deliver six treatments in two to three weeks. On this regimen, you’ll feel great for those two weeks, but the benefits rapidly decline, so you’ll likely need repeated boosters. Satori’s protocol delivers those six treatments over three months, making the benefits of ketamine more sustainable. Combined with ketamine-assisted therapy, the three-month regimen will require fewer treatments and cost less money out of pocket.

4.How will your clinic provide follow-up?

Ketamine unlocks the door to the innermost parts of your mind, but the real work of transformation occurs in the hours, days, and weeks after ketamine therapy. This is when you maintain the practices that will lead to life-long peace.

Satori’s options for mental health maintenance include psychotherapy, neuralfeedback breathwork, group integration classes, flotation tank therapy, functional medicine, and more. Our goal is to make you well enough that you don’t need repeated ketamine treatments.

5. What has been your personal experience with ketamine?

The non-ordinary consciousness produced by ketamine defies words. It can be beautiful, transcendent, thrilling, disembodied, and sometimes challenging.

Patients usually want to know that their provider understands their state of mind.

When researching a clinic, ask your provider, “What has ketamine done for you?”

These are just a few of the questions to ask your provider. If you have more questions, and I know you will, you can contact me at scott@theketamineclinic. com. May you find peace today.

About the Author Dr. Scott Allen is a St. George-raised, board-certified 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 current 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!

Satori is Different.

Schedule your free consultation today theketamineclinic.com

435-669-4403 St. George Health & Wellness Magazine | May/June 2022 31

“The Goal Is to Slow Progression” Vista Healthcare Helps Knee Osteoarthritis Patients Keep Moving

By Alexa Morgan Osteoarthritis can be distressing and disheartening, particularly when it attacks the knee joint. Older adults may slowly lose mobility and the desire for activities they once enjoyed.

The good news is that treatment options are available to help people live well with osteoarthritis. Dr. Rhett Frei, a primary care and sports medicine physician at Vista Healthcare, explores various modalities and the benefits they offer patients.

Knee osteoarthritis is a common Dr. Rhett Frei type of arthritis that causes pain, stiffness, and loss of joint function. It typically affects people over age fifty and develops as the cartilage in the joint breaks down, allowing inflammation to settle in. Patients that suffered an acute knee injury earlier in life, such as a torn ACL, are at higher risk of developing osteoarthritis.

Although osteoarthritis can occur in any joint, Frei said the knee is often affected because it’s a hinge joint responsible for bearing a large amount of body weight. Patients leading an active lifestyle may notice it more as they participate in activities like running, hiking, and playing tennis.

Vista Healthcare offers a variety of treatment options for knee osteoarthritis. Along with lifestyle management and conservative care, joint injections are an additional modality that may be beneficial for certain patients.

Cortisone Injections Cortisone injections have been used for decades in the treatment of osteoarthritis. The steroids produce a powerful anti-inflammatory effect in the knee to quickly relieve acute pain. However, relief doesn’t last long, and the efficacy may diminish with repeated injections. Frei said cortisone injections are a good option for patients to get their pain under control before pursuing other treatments.

Hyaluronic Acid Injections Hyaluronic acid is a substance naturally produced by the body that plays a crucial role in joint lubrication and cartilage health. The amount of hyaluronic acid present in the knee decreases with age and

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the development of osteoarthritis. Patients can receive injections once or twice a year as needed, and Frei recommends starting treatment before the condition progresses into acute pain.

Regenerative Medicine Vista Healthcare offers two types of injections that fall into a category of regenerative medicine called orthobiologics.

• Platelet-rich plasma injections involve a blood draw from the patient; the plasma with the highest concentration of platelets is then used in the affected joint.

• Bone marrow aspiration involves the removal of a small sample of bone marrow, typically from the pelvis; a concentration of cells with healing properties is injected into the joint.

“Orthobiologics is a newer field that’s showing a lot of promise in the treatment of osteoarthritis,” Frei said. “The goal is to slow progression.”

Patients experiencing joint pain often question whether they should continue to exercise, Frei said, but staying active is key in the battle against osteoarthritis. Keeping the muscles surrounding the knee strong helps reduce stress on the joint. However, it’s also important to avoid overtraining that could cause further inflammation. “Patients might not know how much exercise is appropriate and what exercises are beneficial,” he added. “That’s a good conversation to have with your physician.”

The physicians at Vista Healthcare work with chiropractors and physical therapists to develop exercise programs for knee osteoarthritis patients. Frei also emphasized the importance of nutrition and maintaining a healthy weight.

Vista Healthcare offers an exciting new view on medical care.

The group is now accepting patients and scheduling appointments at the Vista Medical Center in St. George. Along with primary care and sports medicine, available specialties include neurology, endocrinology, rheumatology, spine care, pain management, physical therapy and chiropractic care.

Vista Healthcare recognizes the needs of the growing community and understands that many patients with complex healthcare needs currently face extended wait times to see specialists to help manage their medical needs. The group seeks to provide improved access to specialty care resources for patients across Southern Utah and surrounding areas.

To schedule an appointment with Dr. Frei, contact Vista Healthcare Primary Care at 435-215-0240.

Vista Healthcare 2891 E. Mall Drive St. George, Utah 84790 435-215-0257 www.vista-hc.com

About the Author Alexa Morgan works as a reporter for St. George News/ STGnews.com and has more than a decade of experience in news and magazine writing.

She is committed to keeping the community informed with journalism of the highest quality standard. Originally from Southern California, she now proudly makes her home beneath the big red mountain in Ivins.

(Copyright St. George News, SaintGeorgeUtah.com LLC, 2022; All Rights Reserved.)

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St. George Health & Wellness Magazine | May/June 2022 33

What Is

Vo2max and How Can It Improve Sports Performance?

By Tiffany K. Gust, MS, NBC-HWC, USA Triathlon Certified Coach

VO2max, or maximal oxygen consumption, refers to the maximum amount of oxygen that you can utilize during intense or maximal exercise. This measurement is generally considered the best indicator of cardiovascular fitness and aerobic endurance. The more oxygen a person can use during high-level exercise, the more energy a person can produce.

This test is the gold standard for determining cardio-respiratory fitness and overall fitness: the muscles need oxygen for prolonged aerobic exercise and the heart must pump adequate amounts of blood through the body to meet the demands of aerobic exercise.

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There are many factors that can influence VO2max: heredity, training, age, gender, and body composition. Generally, VO2max declines with age (about 2 percent per year after age thirty), and males typically have a greater oxygen consumption value than females. Nevertheless, the trend is that a higher VO2max allows a person to produce more energy and thereby perform more work.

VO2max is also a predictor of performance, although its correlation to athletic success in endurance sports is only 30 to 40 percent. Other factors—such as sustainable lactate threshold, motivation, and training—also play a role. In general, the higher a VO2max, the more potential for a successful performance in an aerobic endurance event.

According to a meta-analysis published in the Journal of Exercise Science by Scribbans et al, exercise training at a variety of intensities increases maximal oxygen uptake (VO2max), the strongest predictor of cardiovascular and all-cause mortality. Exercise training programs consisting of extended duration and continuous exercise at a moderate intensity (endurance training, END) have long been known to improve VO2max.

VO2max Sample Workouts Typical VO2max workouts are built using repetitions that are sustained from one to five minutes with active recovery between 50 percent to 100 percent of the duration of the repetition (with a total volume of ten to twenty minutes at VO2max). The pace is very similar to the two– three kilometer race pace for runners.

• Shorter: Ten–twelve repetitions of 400 meters with active recovery in between that last the same amount of time as each repetition.

Cyclists can benefit by implementing these sample workouts:

• Shorter: Eight–twelve repetitions of 1.5-minute hills with active recovery downhills in between that last the same amount of time as each repetition.

• Longer: Four–five repetitions of four-minute flats with three–four minutes of active recovery at around 50 percent of lactate threshold (LT) before starting the next repetition.

Depending on the duration of the workout and your current level, recovery after a VO2max session will take between thirty-six and forty-eight hours.

Heart Rate Recovery (HRR) In a study conducted by Junko Watanabe using a sample consisting of 5,438 patients, 15 percent (805 participants) had an abnormal heart rate recovery (less than or equal to eighteen beats per min). The median value of heart rate recovery was thirty beats per minute, with 25th and 75th percentile values of twenty-two and thirty-seven beats per minute respectively. There are limitations, but heart rate recovery can be used as part of a risk stratification assessment.

When does a person’s VO2max peak? Most athletes peak around their late 20s and early 30s before they begin to drop by roughly 10 percent per decade, but research shows intense exercise can improve VO2max. The recommendation is to check with your doctor and continue to engage in exercise that strengthens your cardiovascular system while helping you to stay active and to keep moving into your later years.

The LiVe Well Center at Intermountain Healthcare, located in the Health and Performance Building, offers sports performance assessment packages that include VO2max, Bod Pod (body composition), resting metabolic rate (RMR), functional movement screening (FMS), and sports nutrition. Call 435-251-3793 to schedule an appointment.

St. George Health & Wellness Magazine | May/June 2022 35

Childhood

By Dr. Coleen Andruss, Healthy Lifestyles Acceptance is important to everyone, but for a child, it is critical. The degree to which a child feels accepted by their peers has been correlated to a number of things: self-confidence, high self-esteem, and the ability to perform well at tasks they are given. In short, children who love and accept themselves are generally loved and accepted by those around them. The self-esteem spectrum is a reality, and while children can fall anywhere on this spectrum, way too many fall on the low end because of the prevalence of childhood obesity in this decade.

Even for adults, physical and emotional health are very difficult to separate. Imagine how hard it must be for a child to think about health. However, when talking about a sensitive issue like weight, the stress must be on the health factors. Taking a child to a physician for weight issues is important because it may be easier for the child to correlate their weight with health. Scale weight should not be monitored by parents.

It should be a gauge of health and measured by the physician, just like blood pressure and heart rate.

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Obesity

When encouraging children to think about health, remember that words matter. Kids hear everything that adults say. If parents do a great job of telling their children to love their bodies but make negative comments about their own bodies, the children will know that the parents are not sincere. Dieting and body shaming are so common in our culture that many people are not even aware they are saying anything negative at all. When children hear their parents shaming their own bodies, it is tough for them not to do the same. The parents’ job at home is to lead by example.

The following are some ideas to help your children gain functioning knowledge of what it means to maintain a healthy lifestyle throughout their lives: • Focus on healthy eating. Don’t have snack drawers that are available to children all day long. Be consistent with meal times and snack times. Keep healthy fruits, raw vegetables, and high-protein snacks around at all times. Get rid of sugary drinks, and encourage water.

• Set small, attainable goals that the whole family can be working on together for long term health.

• Start early with healthy eating to instill patterns and habits at a young age. Allow your child to be part of the decision-making process.Take them to the grocery store and allow them to cook with you.

• As a parent, you pick and present the food options while your child makes the selection on what to eat, allowing them the freedom to choose what interests them. At the same time, you can rest assured that a balanced meal was presented. This helps children to feel empowered to make their own healthy choices even when you are not around.

• Families should try to eat meals together. Children are more likely to eat healthier and to try new foods if they see others eating them. Family meals also slow us

down when eating so that we recognize when we are getting full. Don’t make your children clean their plates if they say they are full and they have eaten a fair amount from their plates.

• Keep the environment around mealtimes calm. Distraction can pull your child’s attention away from what is on their plate.

Turn off the TV. • Respect the child’s level of hunger. Hunger levels will vary significantly because of growth spurts and activity levels. A child’s serving portion is the size of the fist, palm, and thumb of their hand, not the parent’s hand.

• Don’t make food the enemy. Avoid shame and guilt around eating “unhealthy.” Moderation is important. By keeping the unhealthy choices out of the house, you avoid the unhealthy options.

• Encourage positive thoughts about a healthy, strong body and what one’s body can accomplish rather than what it looks like in the mirror.

When children hear their parents shaming their own bodies, it is tough for them not to do the same.

The parents’ job at home is to lead by example.

• Model good exercising habits. If children see their parents or an adult get on a bicycle, they are more likely to follow that path.

If parents plop down and watch TV after work or when they get home from school, it is likely that the children will follow their example.

• Discuss physical activity rather than exercise. Exercise is a planned, structured fitness regimen. Activity is any kind of movement that requires energy. It doesn’t have to be much, but it needs to be consistent.

The hope is that all children can learn the importance of taking care of their bodies through a healthy balance of foods and activities.

A healthy body image comes from acceptance of your own body, liking your own body, and taking care of your own body. Listen to your child and be aware! Reflect on your own willingness to make healthy selections and work together with your child. Nourish and keep your children strong! Lead by example! Children are always watching their biggest influencer and as a parent, that is YOU!

About the Author Dr. Coleen Andruss practiced as an internist for ten years and has specialized in weight management for twenty-six 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.

St. George Health & Wellness Magazine | May/June 2022 37

A Cowboy’s Memory

By Ted Spilsbury

About the Author Following in his father’s footsteps, Ted Spilsbury is a second generation funeral director. Ted and his father, LeGrande Spilsbury, have served the residents of southern Utah, Arizona, and Nevada for over eighty years. Ted and his wife, Vivian, currently serve all of southern Utah and sections of Arizona and Nevada from their two beautiful locations in St.George and Hurricane, Utah.

I find myself sitting home in my easy chair, recovering from shoulder surgery, and going nuts. This recovery will take about four months. I have never been laid up for more than a month in my entire life.

As my mind drifts, my memory takes me to a horse accident I was involved in about fifteen years ago.

It was Thanksgiving time; in fact, it was the day after. The location was the Kolab Spilsbury Ranch.

There were drifts of snow in places, and it was cold. Rawlin Platt and I, heading out in search of missing bulls and both up to the task, bundled up (scarf, chaps, hat, sunglasses—the works). We were no drugstore cowboys but the real deal. Bulls have the tendency to wander off in the late fall. In fact, it becomes a real challenge to find them and get them home for the winter.

The plan had been laid out: corrals pre-set, gates cocked, the bait spread out. We were saddled up and on the track. Does it sound exciting? It was, for sure…exciting and dangerous, the way life should be!

We were on schedule—approximately 10 a.m. It was brisk. We whispered as we followed the tracks.

One set of tracks connected with another and then another. This adventure was going to be fruitful. The tracks split; so did we. The suspense was invigorating. What was over the next ridge? How many bulls would we find? To whom did they belong? Would they be gentle or spooked?

About that time, I rode up to a wet area. It didn’t seem like much of a challenge. My horse Queenie bucked and tried to divert and resist. Nope…I wouldn’t have it. I applied my spurs and into the bog we went!

Almost immediately, Queenie completely sank forward up to her chin, hit bottom, and then bucked back. The rider (that would be me) was thrown forward over the horse’s head. I was injured and in serious trouble. Thank heaven Queenie paused long enough to let me crawl free. Then she bucked herself out and ran off, leaving me injured and horseless. What would be my fate? Would Rawlin find me? How long would I be unfound?

Well, I hope you are enjoying this adventure. It turned out that Rawlin saw my horse with no rider and followed the tracks back to where I was. He found me in about thirty minutes, and because of my injuries, I was laid up for about thirty days. Yes, Rawlin went back the next day with his brother Wade, found those bulls, and had no further mishaps in the process.

As I look back on that adventure, two principles stand out brightly. First, pay attention to the instincts of the trusted horses in your life. Second, exercise good judgment.

Otherwise, accidents, mistakes, or whatever you want to call it will leave consequences.

So once again, I find myself healing up, thankful for the protective hand of the Lord. For me, being laid up in recovery is an extremely tough duty. I have enjoyed writing this article and reflecting back on some of the finer moments of my life. I hope you will enjoy it also.

38 www.sghealthandwellnessmagazine.com

Helping Families Honor Cherished Memories.

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110 South Bluff Street St. George, UT 84770

St. George Health & Wellness Magazine | May/June 2022 39

Mental Health and Emotional Wellness at School Creating the Best Educational Atmosphere for Children

By Bentley Murdock

As our children navigate the final home-stretch of this school year, it is the perfect time to reflect on how the year was spent and what the overall outcomes are. Some children greatly expanded their learning, made new friends, ventured outside of their experiential comfort zones, and are excited for what the next school year might bring. Many parents have been happy with the school atmosphere, the dedicated teachers, the administration, and the content of the curriculum.

Overall, southern Utahns are fortunate to live in an area with as much freedom as we and our children enjoy. For the most part, we are amazingly fortunate to have so many options for schooling in the Saint George area. From public and charter school systems to private, collaborative, and homeschooling options, there are plenty of avenues through which our children can approach learning.

Unfortunately, there were many children who desperately whiteknuckled their way through the thickest of anxiety and depression during the last couple of years, doing the best they could with their resources. Some of these children were lost to suicide, in part due to the combination of pandemic-induced fear, worry, medicalfreedom and physical-autonomy suppression, and incessant bullying from their peers. For those families whose entire lives were turned upside down, I speak for all of us when I say, “I am so saddened and remorseful that somehow we, as a community, couldn’t do more to prevent the loss of your infinitely precious child.”

Many parents have strong feelings and concerns about what has been taking place in their children’s classrooms: subversive curriculum content, religious guilt, shaming, confusing gender 40 www.sghealthandwellnessmagazine.com

role misappropriation, age-inappropriate and preferential politics, medical and constitutional freedom suppression, preferential racial inequality, physical autonomy denial, and even outright prejudice, favoritism, racial stereotyping, and utter neglect. A “woman scorned” could never hold a candle to the wrath of a dedicated and loving parent whose child is intentionally being mistreated, misled, or misguided.

It’s critically important to research and consider all available options as to what might be the best fit for each of your own children’s education. For most, the biggest factors are core values, curriculum, budget, and geographic location. I’m sure many families would love to be looking into an expensive private school, but their budget simply won’t allow it. Numerous others would love to hear from that gem of a charter school, but the lottery system never seems to spin in their favor. So then what? Do we really just send our kids off to the nearest state institution and hope for the best? Or is there some other way of pooling resources to craft a customized education model that can serve the children of our community without financial exclusivity or selection bias?

As family lifestyle wellness coaches, everything we do is about researching, investigating, asking questions, trouble-shooting, and gathering information from every possible angle. In order to know how to get where we’d like to go, we first must have a solid grasp on what the ideal future outcome could look and feel like. “The unaimed arrow never misses,” so if our target is specific, well-defined, realistic, and open-mindedly collaborative by nature, I’m thoroughly convinced those ideal outcomes are all within reach.

I have crafted a series of questions meant to clarify your vision of what an ideal education would look like for your children. Those who are willing to respond to these questions will receive a PDF download to help guide their family through conversations about fostering passion-directed learning at any age and cultivating a truly desire-based and passion-directed family life. Discuss these questions as a family, and send your answers to Info@MurdockAcademy.com.

• What aspects about your children’s current schooling atmosphere are working well for them?

• Does your children’s current educational system foster the cultivation of new and unique passions and interests?

• Are your children aware of what their deep passions and interests are, and do they currently have any outlets at school for those passions and interests?

• Do your children ever lack interest in, feel bored by, or skip ahead of what the rest of the class is doing?

• Are your children forced to wear a mask or maintain social distance?

• Are your children ever restricted from going to the bathroom or getting a drink of water?

• Does the administration, management, school board, and other supervisors of your children’s school have the students’ best interests at heart?

• What are the areas you would change about your children’s education, and what specific replacements might you bring in for certain aspects of curriculum, culture, or atmosphere?

• Are the teachers treating your children like the unique geniuses they innately are?

• Do your children ever feel there is an excessive focus on religion in the daily schedule and in the curriculum?

• How would you know if your children were enrolled in nothing more than an overpriced daycare?

• What are the unique educational, emotional, and relational needs of each of your children?

• What skills could you as a parent, couple, family, or business bring to an educationally collaborative table?

• If you were to create an ideal environment for your children’s experiential learning journey, what would it look like?

• If your children were to customize their own unique educational journey, what would that look like?

• What monthly budget is your family willing and able to dedicate to a customized approach to learning?

• How far would your family be willing to travel if unique educational options were available in Saint George?

• How might the transition for a student from the conventional public school system to an ideal private school setting best be facilitated?

About the Author Bentley Murdock is a wholistic family lifestyle wellness coach, certified wholistic nutritionist, disease reversal specialist, and #1 best-selling author. With over twenty years experience coaching families toward wholistic lifestyle wellness, his multi-faceted approach considers all angles of healing, from plant-sourced nutrition and desirebased recreation, to mental health, emotional harmony, and relational peace. As owners and founders of Custom Coaching and co-founders of Murdock Academy (a student-directed learning co-op), Bentley and his wife, Michelle, guide local families through every chapter and season of family life, from assisted home-birth and custom youth education to passion-directed living and disease prevention. For more information about their services or to learn more about their student-directed learning co-op, send an email to Bentley@MurdockAcademy.com.

St. George Health & Wellness Magazine | May/June 2022 41

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By Kendra Eisenbraun, Health and Wellness Coach, Anodyne of St. George

About the Author Kendra Eisenbraun earned a Bachelor of Science degree at Colorado Mesa University and is a Certified Health Coach and an Integrated Nutrition Health Coach at Anodyne Pain and Wellness Solutions in St. George, Utah.

Kendra’s mission is to play an imperative role in improving the health and happiness of patients by guiding them through lifestyle changes, providing nutrition education, and holding them accountable.

She wants to help create a supportive space where she can emphasize wellness beyond just the plate and help patients achieve fitness goals, build better relationships, develop healthy habits, and find a work/life balance.

The Centers for Disease Control and Prevention estimates that approximately 700–1000 people die on average every year in the U.S. due to extreme heat.

Considering this statistic, the importance of hydration becomes clearer. Amongst many other things, such as preventing infections, delivering nutrients throughout the body, and lubricating joints, getting enough water throughout the day will help regulate body temperature. So fill up those water bottles!

If you don’t like the taste of water or lack thereof, there is good news! You can eat your water, too. Some foods high in water content include strawberries, watermelon, oranges, peaches, cantaloup, cucumber, lettuce, and zucchini.

Eating a balanced diet with colorful fruits and vegetables, lean protein, and healthy fats can assist with weight management, provide essential nutrients so that your body is functioning optimally, and help improve energy, mood, and sleep.

One of the best tips for eating healthy is to cook at home. Prepare your own meals, prep snacks for family outings, reach for the veggie trays, and don’t overdo the summer BBQs. Eat fruits and vegetables that are in season, such as arugula, cucumbers, beets, bell peppers,

carrots, zucchini, apricots, cherries, plums, blackberries, strawberries, and nectarines. Eating foods that are in season will provide you with high amounts of vitamins and minerals.

Another way to keep your family healthy and fit is to participate in summer sports, such as frisbee, soccer, baseball, football, tennis, biking, swimming, or hiking.

With so many different activities to choose from, the only downside is deciding which ones you want to do!

The temperatures can soar by midday, so opt to take family walks and runs in the morning. The best time to exercise outdoors is between 5:30 a.m.–9:00 a.m., not only because the temperatures are cooler but also because testosterone, the hormone encouraging muscle growth, peaks between these hours as well.

Last of all, don’t forget the sunblock! Use sunblock that contains zinc oxide to block radiant energy in UV light waves.

To learn more about Anodyne’s patient-centric, integrated, collaborative approach to nutrition and pain management, visit https://anodynepain.com/.

St. George Health & Wellness Magazine | May/June 2022 43

Don’t Let Life Pass You By. Treat Depression at the Source.

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NeuroStar uses transcranial magnetic stimulation (TMS) to target key areas of the brain that are underactive in people with depression. The NeuroStar TMS Treatment coil emits magnetic pulses that may have a positive effect on those areas, improving the symptoms of depression. It is not ECT (electroconvulsive therapy). While the exact cause of depression is not known, the leading scientific theory is that it is caused by an imbalance of the brain’s neurotransmitters, which are chemical messengers that send signals between brain cells.

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Wade’s Walkabout

The Depths of the Earth

46 www.sghealthandwellnessmagazine.com

By Mark Wade They call it the Grand Palace. However, it’s not a gathering place for aristocrats but rather a vast section of an underground cavern. This magnificent space within eastern Nevada’s Lehman Caves is filled with naturally carved decorations that are indeed befitting a palace. In January, my travel associate Bob Grove and I invited our friends at KSL Outdoor TV to join us on a tour of Lehman Caves along with Utah’s nearby Crystal Ball Cave, and our entire crew was absolutely impressed.

Descending into the Darkness The old saying “you can’t see your hand in front of your face” turned out to be true when our guide turned off the lights. However, the magic of caves is only revealed when the lights are on and the stalactites, stalagmites, helictites, flowstone, popcorn, and other formations are clearly visible. Our guided group conversed primarily in whispers as we visually encountered the cave’s diverse water and acid formed creations. Within Lehman Caves, we were especially impressed with two formations; one was an organ-pipe-style formation that would put any similar man-made structure to shame, and the other was a group of formations called cave shields. Lehman Caves is said to be the home of at least 500 shields. We’re not sure there is anything in nature that surpasses the artistry of these designs.

History and Information In the early 1880s, Lehman Caves were discovered by Absalom S. Lehman, a homesteader from Baker, Nevada, and the caves are now part of the Great Basin National Park. Situated at the base of Nevada’s tallest mountain, Wheeler Peak (elevation 13,061 feet) provides the perfect backdrop for Nevada’s only national park.

About the Author Mark Wade is active in hiking, writing, photography, and videography. He works as a tourism marketing consultant, for which he has won numerous awards.

He is a weekly guest on the KSL Outdoors radio show.

Mark is the former Director of Tourism for southwestern Utah and has served on the board of directors for various tourism associations.

Wade’s Walkabout Finding Meaning and Healing in the Outdoors For destination ideas, visit ..

www.RoadTrippinWithBobAndMark.com Also on Facebook and Instagram

Crystal Ball Cave If you’ve ever seen the insides of a geode that has been cracked or cut to reveal the crystals inside, you’ve got some idea of what you’ll experience at Crystal Ball Cave. This cavern is filled with crystals literally growing across the rock formations that encase the structure of the cave. Kirstin, our guide, regaled us with stories of the discovery and exploration of the cave and skillfully educated our group on the cave’s geology and history. While vastly different from Lehman Caves, this cave tour was no less impressive.

History and Information Crystal Ball Cave is located in a very rural area of western Utah off of Highway 50. Once you leave the pavement, you’ll travel north for thirty miles on a dirt road until you reach the quiet outpost of Gandy, Utah, very close to the Nevada border. The cave was discovered by George Simms when he was searching for lost sheep in 1956, and although the cave is under the control of the Bureau of Land Management, a local family offers tours through the cave.

Important Note: Reservations are required for both Lehman Caves and Crystal Ball Cave.

Visit our website to learn more about these caves and to view a recent video segment aired on KSL Outdoors TV: www.RoadTrippinWithBobAndMark.com

St. George Health & Wellness Magazine | May/June 2022 47

d n a ure

P

By Lyman Hafen

Several years ago on a business trip to the Midwest, I drove up the Mississippi River from St. Louis to Hannibal, Missouri. Standing in the places where Samuel Langhorne Clemens lived, worked, and played as a boy was a seminal experience for me.

There is nothing quite as satisfying to an American boy of my generation than to actually be in those places where Mark Twain first conjured the likes of Huck Finn and Tom Sawyer. As I walked along the whitewashed fence and stepped into the Clemens family home at 206 Hill Street, I was overcome by a powerful form of nostalgia, recalling scenes from The Adventures of Tom Sawyer and equating them to my own memories of youth in my own small-town neighborhood.

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e l p m i S

In his writing, Twain drew from every part of his life, but his memories of Hannibal always remained the true north of his compass of fact. “If you attempt to create & build a wholly imaginary incident, adventure or situation,” he once wrote in a notebook, “you will go astray, & the artificiality of the thing will be detectable.

But if you found on a fact in your personal experience, it is an acorn, a root, & every created adornment that grows up out of it & spreads its foliage & blossoms to the sun will seem realities, not inventions. You will not be likely to go astray; your compass of fact is there to keep you on the right course.”

Something struck me during the few hours I sauntered around the neighborhood in Hannibal. Samuel Clemens was born right there on the western fringe of civilization in 1835. My great-greatgrandfather Lyman Lafayette Woods was born just two years earlier in 1833, hundreds of miles to the northeast on the remote western edge of upstate New York. But by the early 1840s, as a boy of nine or ten years old, he was living just up the river from Hannibal in a newly-built town called Nauvoo.

In his tales of Huck Finn and Tom Sawyer, Mark Twain showed us that most aspects of childhood are universal. In the mid-1960s, when I first opened Twain’s books, I identified with most everything those boys felt. The physical circumstances of their lives were very different from mine, but the hopes, fears, dreams, and emotions were the same more than a hundred years later on the edge of another frontier in southern Utah.

Recently, in rereading Twain’s Hannibal books, I discovered one particular artifact of boyhood that carried the same fascination for Tom Sawyer as it did for me. It is the absolute allure of the simplest yet most affecting treasure of boyhood.

Marbles.

I treasured my marbles as I played with them, sorted them, counted them, and traded them in the red sand of the backyards and schoolyards of my boyhood. More than a half century later, the sight of a majestic marble or the feel of one of those glassy, cool orbs in my hand makes time stop and carries me back in an instant.

The boyhoods of Samuel Clemens and Lyman Woods would have been similar in many ways, both emotionally and physically. I realize now that even though Twain’s Hannibal books were fiction, there is much I can learn about my ancestor by reading them. Twain captured and defined life on the American frontier in the mid-1800s for all of us. From the familiar, he made the universal and proved that every life is an epic.

There is a passage in The Adventures of Tom Sawyer where young Tom resolves to run away from home. In preparation, he returns to a rotten log in the woods to retrieve what he had hidden there. It was a “shapely little treasure house whose bottom and sides were of shingles.” In it lay one of his greatest treasures: “…a marble.”

What I take from this passage is that marbles in the 1840s meant as much to Sam Clemens and most likely to my great-greatgrandfather as they did to me in the 1960s. Those magnificent glass orbs were just as precious to boys playing on the banks of the Mississippi as they were for me a century and a half later playing along the floodplain of the Virgin River.

I still have a small collection of marbles in a wooden box on my office shelf. I realize now that it’s time to make sure, in this complex age of digital preoccupation, that my children have passed along their affection for the pure and simple allure of marbles to my grandchildren.

About the Author Lyman is the author of a dozen books intent on connecting landscape and story in the American South­west. He is executive director of the Zion National Park Forever Project, and is past president of the national Public Lands Alliance. He’s been writing and publishing for more than 35 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.

St. George Health & Wellness Magazine | May/June 2022 49

Change Your Body

by Changing Your Mind

By Erin Del Toro, ACHE Clinical Hypnotherapist

50 www.sghealthandwellnessmagazine.com

Each of the millions of people anxiously seeking weight loss each year do so for a multitude of life-improving reasons. They want to have healthier hearts, feel better in their bathing suits, have more energy and less pain, enjoy better sex lives, feel confident in the clothes they wear, or avoid a wide range of debilitating diseases.

Starting in the early 1900s, when reducing salons promised to roll away fat and cigarettes were marketed to women as a weight loss tool, dieters have been promised an easy solution for getting rid of their extra pounds. Popular diets have included the bananas and skim milk diet, the cabbage soup diet, the sugar diet, and the wine and eggs diet (which is exactly what it sounds like). Over the years, dieters have been told to reduce caloric intake to starvation levels, eat only one type of food, nix the carbs, cut out all fat, eat mostly protein, and finally, with the keto diet, eat high fat. Keeping track of the best way to lose weight can certainly be confusing and disheartening.

Today, except for a few extreme points of view, most of the expert advice has leveled out; whole grains, balanced protein, and fresh fruits and vegetables are recommended, with caloric intake matching activity level. However, most people who’ve ever tried to lose weight know that having the knowledge about how to create a leaner, healthier body doesn’t necessarily mean that poor eating habits will be easy to curb.

There are many weight-loss seekers who, despite having the knowledge of what to do, are unable to stick with the eating and exercise habits they know they should be following for optimum health.

The reasons for this are diverse. Some have a weakness for a particular type of food, turning to sugary or salty snacks again and again. Others turn to eating as a go-to activity to cope with boredom or a dip in energy level. Some have certain times of the day that trigger them to overeat or snack, while others may eat to relieve stress or to deal with negative emotions. And a great many simply find the idea of changing their habits in diet and exercise uncomfortable. For most people who feel frustrated with their own weight loss, it’s a combination of two or more of these issues.

Those who continue to follow a pattern of setbacks or failure with food and exercise will most likely find a long-term solution by attacking the problem from two angles, and this is the plan used by clinical hypnotherapists:

If you’ve struggled to lose weight and you would like to continue your weight loss journey without the help of a therapist, you can delve into your emotional healing with meditation, self-help books, and a myriad of podcasts. Begin by becoming aware of what you are feeling right before you make the choice to indulge. Work at reducing those feelings by focusing on where the feelings originate, journaling, or talking to a trusted friend.

While you work through your emotions, don’t forget to keep your eye on the prize. Every time you want to snack, imagine what life would be like without the extra weight. Let yourself connect with the future, successful you, and you’ll be on your way to strong, healthy habits in no time.

To enhance your weight loss success through clinical hypnotherapy, please contact me for a consultation or appointment by phone or text at (435) 429-2560 or by email at erin@balancedmodernhypnotherapy.com.

1) S trengthen the mind’s ability to overcome the habits that have been developed and reprogram it for success. To do this, identify the negative points or weaknesses in your nutrition and exercise habits and work to create new neural pathways that keep you on track with your goals, even in moments of overwhelming temptation.

2) H eal and graduate from the deeper emotional reasons that are causing failure. You can work on reprogramming your habits 24/7, but if there is an unresolved emotional reason creating a problem that keeps you going back to a bad habit on a subconscious level, it’s fairly likely that the new neural pathways you create will go unused; you will keep slipping into the bad habits triggered by unprocessed emotions. Success nearly always requires that you deal with the emotions and experiences that underlie and support unhealthy eating.

When I work with a client on this part of their weight loss journey, they often have some ideas about where their stress is coming from. But often, the answers to why ice cream is their vice every night, why they feel the need to have a snack when they come home from work, or why they binge-snack in the afternoon is something that is out of their conscious mind’s reach. Even though they don’t realize it, there is usually an emotional reason steering their weight loss ship into doom.

Often, this comes down to resolving moments from the past.

These moments can vary from somewhat silly to seriously traumatic, but I nearly always find that they are connected to a time when the client needed love or safety and found those feelings delivered through the chemicals and hormones created as they consumed food.. The blend of hormones emitted while we eat causes us to feel comfort, calm, happiness, and even love. Because of this, food has an easy way of slipping into our minds as a way to feel good when we feel nervous, unhappy, angry, or empty.

In clinical hypnotherapy, we help identify the key emotions which are holding you back from success, alleviate the reason those emotions keep occurring, and disconnect the attraction to food in those moments; the new habits and goals that are created become easier and easier to achieve.

About the Author Erin Del Toro is an ACHE certified Clinical Hypnotherapist for 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.

St. George Health & Wellness Magazine | May/June 2022 51

Remember When You Retired from High School?

By Steve Wilson Thoreau summarized the common human experience when he said, “Going from–toward; it is the history of every one of us.” In other words, life is lived as a continuous transition (one thing after another). At any moment in time, we are either coming from something or going to something.

As you review your life’s history, it’s clear you’ve transitioned many times. Some were meticulously planned; others were spontaneous. Some were joyful; others were painful. And many transitions happened while you scarcely noticed, thanks to skills acquired from your previous transition experiences.

I have found the advice given by two of my favorite people very helpful. Albert Einstein said, “Life is like riding a bicycle. To keep your balance, you must keep moving forward.” And Winston Churchill said, “When you’re going through hell, keep going.”

However successful your history, there is one transition that causes some hesitation (if not a complete stop). It’s the transition called retirement. Wait! Don’t faint! Retirement is just another transition. Compare and contrast it with other major life transitions. When you do, you’ll see it’s not to be feared. Here is why: when you begin retirement, you have a lifetime of experiences, contacts, and resources; you also have a lot of transitioning practice.

One reason retirement is so intimidating is that we have decades to think about it, bringing intense pressure to get it right because no one wants to get it wrong. When compared with other transitions in your life, you may actually be surprised that retirement may not make your top five list. Seriously, you’ve gone “from–toward” with fewer tools and with far less advanced preparation.

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For example, remember when you retired from high school?

Your “education” career, not unlike your “employed” career, involved an extended time period (twelve to twenty years or more). Both had highs and lows, thrills and spills. You developed close relationships on the job (think playground and study groups; then later, personnel committee) and after work (think going out for pizza and Friday night ball games; then later, finalizing the operating budget).

On your first day of kindergarten, you had only a vague idea about where your “education” career path would lead. You knew it wouldn’t last forever, although there were days when it felt like it would. Nevertheless, you knew it would end. The end became clearer about tenth grade, but there were still too many tests to take and papers to turn in for you to give it serious attention or consideration.

Skip ahead two years. Remember the big party with all your classmates, the boring speakers, the long robe and funny hat—not to mention the tassel? (I remember staring at the program with no idea what the word “commencement” meant or how it applied to me.) Well, whether you were ready or not, you were a graduate!

Even though you had plenty of time to get ready, graduation (retirement) still caught you by surprise. Your world changed overnight. You lost much of your identity, your daily routine, and your life’s structure (I bet you didn’t set an alarm clock the rest of the summer). When summer ended, your friends scattered, some never to be heard from or seen again. You may have felt lost, alone, or even a little depressed—all feelings of those new to a retirement experience.

After you “retired” from high school, you didn’t think graduation was your life’s capstone achievement. You didn’t call life good and stop. Instead, you kept your balance and moved forward. The options were many and yours to decide: continue your education (what to study and where?) or enter the workforce (what to do and with whom?).

In time, you were hired for your first “real” job, and because you were conscientious, opportunities followed. Before you knew it, you were on a career “path.” Promotions came with increased responsibility. Perhaps there was even a move across the country.

As opportunities arrived, you may have hesitated and wondered if you were capable or ready to meet the challenge presented, but you kept moving, keeping your balance while juggling other transitions which seemed to occur simultaneously. Remember retiring from living the single life? How about retiring from being a renter to being a homeowner or retiring carefree evenings and weekends to become a parent?

If you’re preparing for or already transitioning to retirement, I’d suggest you’re better prepared for this transition than for the transitions described above. Why? 1. Experience. You’ve made countless pivots and adjustments when things didn’t go as planned. Take credit, give yourself a pat on the back, and gain confidence from your history of transitional success.

2. Network. Your network of professional and personal contacts has grown significantly since high school. These are people you’ve come to know and trust who have a wide range of skills available for you to draw upon when needed.

3. Passion. When leaving high school, few had clear ideas about their future direction much less what they were passionate about. This comes with life experience. Most begin employment because they’re hungry and are offered a job. Knowledge about alternatives is limited.

4. Choice. In retirement, your life is no longer driven by employer demands. You’re free to explore your future and its direction on your own.

Now the fun part: Seek to combine your experience, network of contacts, and passion in whatever combination you choose. There is no right way to retire; there’s only your way. My advice is to remember that retirement is a gift. Don’t be selfish, and don’t forget to spend some of your time and effort helping to make the world a better place.

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.

St. George Health & Wellness Magazine | May/June 2022 53

What is Kayenta Arts Foundation/Center for the Arts at Kayenta?

The Kayenta Arts Foundation is a 501c3 nonprofit organization whose mission is to develop and create an environment that fosters diverse artistic endeavors for educational and enrichment purposes. The Foundation was established in 2011 when the need for a professional, open, creative, inclusive, educational performing and visual arts center was recognized. The Kayenta Arts Foundation board and founding members raised the necessary funds to build the Center for the Arts at Kayenta in 2017.

Center for the Arts at Kayenta (CFAK) is an 11,000 square-foot facility that houses a 1,000-square-foot studio, a 3,000-square-foot black box theater, a box office, lobby, concession area, foundation office, and Actors’ Equitycompliant dressing rooms. CFAK holds over forty annual outdoor festivals, concerts, art exhibits, lectures, workshops and theatrical productions both inside the theater and outside in the Kayenta Art Village. The theatrical productions consist of dramas, musicals, comedies, and dances. Each season begins on July 1st and runs through June 30th of the next year.

CFAK is located in Ivins, Utah, and was built with the grass roots support of community members who envisioned a vibrant, intimate, professional theater venue nestled in the majestic red rock mountains of the Kayenta community.

With the support from the local businesses, community, government entities, and the Kayenta Arts Foundation, the Center for the Arts has grown into southern Utah’s premier venue for awareness, appreciation, education, and enjoyment of diverse artistic endeavors.

2022 Annual Festivals

About Kayenta Arts Foundation and The Center for the Arts at Kayenta Kayenta Arts Foundation is a 501c3 nonprofit organization whose mission is to develop and create an environment where diverse artistic endeavors can flourish. The Center for the Arts at Kayenta (CFAK) is the actual place where people in the greater southern Utah area come to learn, express, appreciate, and celebrate art in all forms.

COMING SOON: LOOKING OVER THE PRESIDENT’S SHOULDER

Festival of the Americas: May 13-15, 2022 Festival of the Americas showcases American and Native American art and culture. This well-attended festival attracts visitors from Utah, Nevada, and Arizona. Over forty vendors participate in this festival, and attendees are treated to traditional music, dancing, demonstrations, live music, presentations, and food.

Simon Festival: August 3-20, 2022 Every summer CFAK brings Cedar City’s professional SimonFest Theatre Company productions to Kayenta. SimonFest Theatre Company produces several play’s each year as well as fostering a new, never-before-produced play as part of their regular season.

Art in Kayenta: October 7-9, 2022 The annual Art in Kayenta Festival attracts over 4,000 people during its three-day weekend, bringing in artists and visitors from all over the country.

The annual festival coincides with the Huntsman Senior Games, which attracts hundreds of visitors from across the world. The Art in Kayenta Festival provides outstanding visual arts and outdoor entertainment surrounded by the natural beauty and wonder of the region.

For more information about Kayenta Arts Foundation or the Center for the Arts at Kayenta, please visit their website at www.KayentaArts.com.

Come be a part of the art at Kayenta.

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St. George Health & Wellness Magazine | May/June 2022 55

Zest

By Matt Eschler, PhD, LMFT

Being mentally healthy means more than not being anxious, depressed,or any of the 300 disorders listed in diagnostic manuals.Being mental healthy, emotionally healthy, and resilient are interconnected with several desirable characteristics that, if not present in a person, can be learned. These characteristics include flexibility, gratitude, contentment, and a sense of confidence and purpose. Taking control of your mental health requires you to be accountable for investing in the types of exercises that generate emotional strength.

Enjoying a clear sense of being mentally healthy does not mean you will never go through hard times. All of us will experience disappointment, stress, loss, and trauma. We will endure changes

A

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Life

over which we have no control. How we respond to these and other stressors directly relates to our levels of resilience. Being psychologically resilient means you bounce back from crises quickly by responding well to the negative stressors in your life. Resilient people are more flexible, more present, and less afraid of uncertainty.

Some of you are looking for better ways to cope with specific mental health problems. Others are wanting to create more satisfaction, feel more energetic, and generate more positivity. No matter what you are seeking, there are infinite ways to take control of your mental wellbeing right now.

For

Five Strategies for Building Resilience and Mental Well-Being A strong sense of governing purpose is the foundation for getting your needs met in a healthy manner. A governing purpose is like a guide or North Star that you can use to remain on course with your life. Having a purpose in life gives meaning to your daily tasks and goals. It becomes the big reason why you get up in the morning ready to create.

A positive mental attitude springs from the meaning we place on things and the words we use to describe our experiences. Don’t immerse yourself in negative thinking. Stay connected to positive people. Remember, you have a specific purpose to guide you.

Social connections that are face-to-face can be stress-busting events. Talking to another person and being understood is key to friendship, connection, and even romance. Choose a best friend, spouse, or partner that can really listen for the feeling behind your words without criticism or judgment.

Keep your physical body healthy and in check by eating healthy meals, regularly exercising your body and mind, and getting adequate sleep. Your mind and body are connected at every level. When you take great care of your body, you are going to manifest emotional health.

This will translate into resilience during difficult times in your life.

Keep stress in check! Stress is a drain on your energy levels and your emotional well-being. You can’t avoid stress, but you can manage it. Managing stress is a daily detail that if avoided, will cause stress to build until it appears to take over your senses. Managing stress levels requires you to take time for self-care and unselfish service, organize a written schedule that is never overbooked, and always have something to look forward to. _______________ Boosting your mood, becoming more resilient, and managing your emotions is completely possible. Do a few things every day to become a little better, and you will find the peace and joy that you deserve. You are incredible! We are all incredible, capable humans!

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.

St. George Health & Wellness Magazine | May/June 2022 57

The use of medical cannabis has been allowed in Utah since 2018, and cannabis is available to acute and chronic pain patients that meet certain qualifications. Open communication with your medical provider will help you have a better understanding of the potential benefits and risks of its use.

The providers at Desert Pain Specialists prescribe medical cannabis as a supplemental treatment option Katrina Poulsen, FNC-P for many different chronic pain syndromes, including fibromyalgia, arthritis, inflammatory conditions, and autoimmune disorders. For some patients, cannabis reduces the amount of pain medication they require, and others have been able to use it without any additional medication for their pain, said Katrina Poulsen, certified family nurse practitioner at Desert Pain.

However, it is important to note that people’s experiences vary greatly.

Cannabis isn’t a one-size-fits-all solution for pain, Poulsen said, nor is it a miracle cure. Finding the form and dose that works best for each patient takes some trial and error.

Once the provider has determined that their patient is a good candidate for cannabis, they will share instructions for filling out the Utah medical cannabis card application online. Next, the patient must notify Desert Pain so the provider can send their recommendation to the state.

The state review process usually takes five days or so, Poulsen said.

If their application is approved, the patient will pay for their card and receive it electronically. Patients should then expect their provider to schedule a follow-up appointment a month later. Medical cannabis is not covered by insurance.

In Utah, cannabis is dispensed by licensed pharmacists that will help patients get started and make adjustments as needed. They can also make recommendations based on the patient’s pain condition and current list of medications. Poulsen said to remember the “Golden Rule” of cannabis use: start low and go slow.

Like any other prescription drug, patients need to inform every medical provider they see about their cannabis use. Patients shouldn’t be driving or making important decisions when they’re trying it at first, Poulsen said. The most common side effects are dizziness, fatigue, dry mouth, lightheadedness, drowsiness, and nausea.

Cannabis isn’t recommended for patients with a history of severe mental health issues, such as psychosis, hallucinations, and paranoia.

Other patients, like commercial driver’s license holders, may qualify for medical cannabis but not be permitted to use it due to legal or employer restrictions. Because cannabis use for medical purposes isn’t legal at the federal level and laws vary from state to state, transporting it out of Utah carries its own risk.

Poulsen advises all her patients to seek out self-education resources on the Web to understand what becoming a medical cannabis user means. At the local level, Dixie State University offers a four-week community education course via Zoom and in the classroom. Intro to Medical Cannabis and CBD covers the history and science of cannabis, the human endocannabinoid system, and the benefits of proper use of medical cannabis.

For many patients, cannabis not only reduces their pain but improves other aspects of wellness. Patients report better sleep and reduced anxiety associated with their pain condition. “Cannabis, when used appropriately for the conditions for which it’s indicated, is safer than many of the other medications we prescribe for those conditions,” Poulsen said. “There’s less risk than long-term use of pain medications.”

Be proactive and talk with a trusted medical provider about whether medical cannabis may be right for you. Call 435-216-7000 or visit the Desert Pain website to schedule an appointment today.

As southern Utah’s premier interventional pain management team, Desert Pain practices evidence-based, forward-thinking medicine that integrates the newest available treatments. They address all types of chronic and acute pain conditions, including back pain, neck pain, sciatica, neuropathy, migraines, and sports injuries.

Desert Pain’s state-of-the-art facility in St. George allows them to offer unmatched quality of care to their patients, and with seven additional locations throughout the area, they’re prepared to serve the needs of the growing population.

Living with any pain condition is a daily battle against a nearly invisible enemy.

At Desert Pain, patients are seen, heard, understood, and supported through their pain management journey.

(Article originally written for St. George News. All rights reserved.)

“Start Low and Go Slow”

Desert Pain Breaks Down Everything Patients Need to Know about Medical Cannabis

By Alexa Morgan

58 www.sghealthandwellnessmagazine.com

About the Author Alexa Morgan works as a reporter for St. George News/ STGnews.com and has more than a decade of experience in news and magazine writing.

She is committed to keeping the community informed with journalism of the highest quality standard. Originally from Southern California, she now proudly makes her home beneath the big red mountain in Ivins.

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Nurtured by

By Rob Henderson, LASUDC, CTRS

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Interacting with Nature Benefits the Body and Mind The Biophilia Hypothesis is a theory that states that humans not only enjoy nature and life-like processes, we also have a strong genetic yearning and attraction to them. Case in point: think about the photos, artwork, and wallpaper that adorn our homes and electronic devices. Many of these are expressions of nature, often in the form of striking landscapes or flora and fauna. Also, think about our dwellings and how highly we value homes with scenic vistas and natural surroundings. (Oh, how southern Utah spoils us in this area.)

Take biophilia as a concept to the next level and you get ecopsychology, which studies the interaction between nature and human well-being (and vice versa: the impact of human well-being on nature). Ecopsychologists have found that we not only innately love Mother Nature, we essentially require frequent connections with her in order to maintain positive psychology and mental wellness. People who spend time outside and who engage with nature several times per week feel more emotionally stable, are kinder, and are more creative, resilient, and grateful. They also report being more spiritually connected.

On the other hand, we’re seeing several negative psychological effects emerge as people in our country tend to watch more TV in a day than they spend outside and prefer theme and amusement parks over state and national parks. Nature deficiency, in its many forms, has been linked to a long list of mental suffering and unhealthy mindsets, including addictive behaviors, anxiety, depression, anger, rumination, and self-loathing. It’s like our minds are having an allergic reaction to spending too much time in unnatural and artificial environments.

“

As a dually licensed addiction and recreation therapist, I have seen the connection between nature and mental wellness firsthand, which is why nature and adventure are at the forefront of my private practice and my go-to interventions and modalities. As my therapy groups venture out into the backcountry, even just for an afternoon, they almost inevitably report positive psychological outcomes, like feeling uplifted, clearerheaded, and de-stressed. They also experience other significant mental reliefs, like not having to fight with cravings or perseverating thoughts.

These benefits were summarized in a few profound words by a former client who had just reached the summit after a grueling hike: “Who’da thought there were other ways to get high!”

So on our journey to individual and relational health and wellness, consider asking these questions: When was the last time I (we) felt awe and wonder at nature? How long has it been since I (we) encountered an animal in the wild or an incredible force of nature? Have I (we) slept under the night sky or taken a scenic drive away from the city lately?

If you can answer yes to these questions, kudos! Keep it up. If you’re realizing that your time has become hijacked by the unnatural and artificial environments that surround us, don’t fret. Course correct by treating your mind (and perhaps the minds of your crew, too) to an outdoor adventure where you can release your inner wild!

Additional Resource For parents and educators: www.childrenandnature.org For couples and clinicians: The Gottman Institute’s Relationship Growth Happens in Nature About the Author Rob Henderson is dually licensed in addiction counseling and recreation/experiential therapy and is a Wilderness First Responder. In addition to therapy, he specializes in leisure and outdoor education, youth and family development, and parenting. He is most known for his ability to integrate play and a variety of adventures and backcountry pursuits into his private practice as well as with his family. Visit www.

ARETherapy.com to learn more.

As my therapy groups venture out into the backcountry, even just for an afternoon, they almost inevitably report positive psychological outcomes, like feeling uplifted, clearer-headed, and de-stressed.

“

St. George Health & Wellness Magazine | May/June 2022 61

e c i v r Se GIVING

A Cure for What Ails You

By Brigit Atkin These are hard times: economic woes, wars, sickness, and general uncertainty abound. The worry and stress of these things often result in flight-fight-freeze mode, sadness, and depression. So what to do in times such as these? While there is certainly a time to attend to your own personal needs, I’d like to focus this article on the different ways giving service to others can also bless your circumstances.

I’m going to share a very personal experience and do so only because it might help you see how your efforts may impact someone else. One Christmas years ago, I decided my family needed to think of the needs of others more than their own wants. I had teenagers at the time and felt that my family needed the experience of personally reaching out and giving to others.

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I pondered on and looked for different opportunities to serve and give, but it was my youngest daughter who presented the perfect chance: her own friend was in need. This friend’s mother was single with three teenagers.They lived in humble circumstances, and the family realized there would be no Christmas gifts that year. What a perfect opportunity! My family got busy. We put together a hodgepodge of gifts, something for everyone. We didn’t spend a lot of money, but we did what we could to make it a special season for this friend and her family.

Late on Christmas Eve, we doorbell-ditched this large basket of wonders. I’m sure many of you have done things like this before.

What made this special to us was that this friend of my daughter’s

sent her a text of the play-by-play as we drove home. Of course, she didn’t know it was us. She proceeded to tell my daughter that her mom was sitting in the middle of these gifts, crying.

Her mom said, “Someone cares. Someone loves me.” I don’t remember a time when I’ve cried such happy tears myself because I was able to help another. I’ve had many wonderful Christmases, but none stand out in my memory as much as that one did. It filled me with complete joy that our efforts could make such a big impact on someone else.

I submit that you, too, can help another who is struggling more than you are. It does not require a big effort. So many times, it is the small things—literally a thoughtful moment— that can change the heart of another.

Some ideas:

• Going to the grocery store? Check with a neighbor or someone homebound to see if you can pick something up for them.

• Send a text with a sincere compliment or words of encourage­ ment to someone you feel needs it.

• Invite a neighbor over for dinner who might need the company.

• Go visit someone who is recovering from surgery or an illness.

Cabin fever can really get to people.

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.

• Check in on a widow/widower in your neighborhood. They might like a visit, or they might want some help. Find out what they need. If you can do it, great. If not, check around to see who can.

• If you don’t have much time but you do have money, hire a cleaning service for someone you know who could use the help, or order them a pizza for dinner.

• Is someone you know without a car? Offer an hour or so of your time, and take them to run errands.

• Do you have an aging parent? Carve out time to sit with them and record their history.

These are just some ideas. I promise that if you will open your heart and mind and pray for direction, you will find many in need all around you. You will find the one particular person who needs something especially from you.

And here’s the thing: it blesses your own life. It’s like magic.

Problems suddenly recede, new ideas to solve a dilemma come to mind, and your own needs get met.

If ever there was a time to look out for one another, it is now.

Conditions in the world aren’t likely to get better in the near future.

But don’t despair. You have the ability to bring about good! You were put here to connect with others, to serve, to cheer hearts. I promise you as I write this that someone needs you right now. Even if you feel you have nothing or little to offer, you are wrong. You do! Look for opportunities and act from the heart. Even a warm smile can lift a sad soul. Dancer and choreographer Judith Jamison said, “Learn the craft of knowing how to open your heart and to turn on your creativity.

There’s a light inside of you.” The world awaits.

St. George Health & Wellness Magazine | May/June 2022 63

Photo Credit: Lacey Alexander.

Dixie State University Student Discovers the Path to PA School

By Kaylee Cluff

College isn’t a one-size-fits-all journey; non-traditional college students are increasingly making waves in the university space. For Kelcie Petty, a biology major on her way to the University of Utah’s Physician Assistant Program, her college path came with unexpected turns.

“I actually started college right after high school graduation but failed out my first year due to immaturity and lack of direction,” shared Petty. She began waitressing, then deciding she wanted something more, enrolled in a year-long program to become a medical assistant in dermatology.

“I took the medical assisting program route because I didn’t think I would be able to go back to college. I failed college, but I fell in love with the program. I thrived, soaked it all up, and was top of my class,” Petty said.

After witnessing a co-worker go through the process of filling out applications for physician assistant school, Petty felt inspired to do the same, but fear held her back. “I pushed it off, but after I had my son, I started re-evaluating what I was doing,” she said. “What kind of mom did I want to be? What do I want to model for my kids?”

Petty’s new mom status gave her the courage to talk to Dixie State University (DSU) advisors to find out if any of her past courses could be retaken. With the help of DSU’s academic renewal program, Petty was able to fix some of her bad grades and move toward PA school.

For the new mother, going back to school came with difficulties, but Petty was determined. “My first semester back I had a three-monthold baby and got a 4.0 grade point average,” she said. “Ever since then, I have been in school full time, never really taking a semester off.”

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Since starting on the path to PA school, Petty has become involved with Utah Health Scholars (UHS), which prepares students for admission to healthcare programs. She was also president of Dixie State University’s Physician Assistant Club. “Kelcie has a lot she should be proud of,” shared UHS Program Coordinator Kayla Dent. “She is such a good person and is a great peer mentor to the other physician assistant students. She has a lot to offer.”

UHS is passionate about getting students into healthcare programs and offers application assistance, test and interview preparation, service opportunities, cultural immersion trips, and much more.

Petty credits her involvement with UHS, their support staff, and her amazing husband for helping her get to where she is today. “You need a good support system,” she explained. “You have to have people who are cheering you on, want you to succeed, and are willing to make sacrifices to help.

“I am a little nervous but I feel prepared,” said Petty, who starts her PA program a week after her graduation in May. “Everything has led me to this, so I am ready.”

About the Author After graduating with her associate degree from Mesa Community College, Arizona native Kaylee Cluff transferred to Dixie State University. Now, as a Junior at DSU, she is pursuing a bachelor’s degree in public relations. Kaylee is enjoying her time here in Southern Utah getting familiar with the new location and is looking forward to exploring everything the community has to offer.

For more information about Utah Health Scholars visit uhs.dixie.edu.

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St. George Health & Wellness Magazine | May/June 2022 65

Reduce Dust, Pollen, and Viral Load with Good “Nasal” Housekeeping

By Koby Taylor, PharmD Summertime is upon us, and with the change of season, we look forward to going outside to resume hiking, biking, boating, and gathering with our friends and family to enjoy the sun and the warm temperatures. Because our region consists primarily of sand and dirt and because we’ll be gathering in larger groups, it is the perfect time to give you a few tips about nasal health so that you can enjoy everything the season has to offer.

Good Nasal Housekeeping

I’ve written articles in the past about sinus health, and we have a lot of information on this subject in my pharmacy and on my website.

I thought I would approach this subject again for two reasons: one, summer air is extremely dry and your sinuses will need a little extra moisture; two, dry sinuses can often lead to illness.

To emphasize the importance of nasal and sinus health, here are some fun facts to ponder: • Your nose can detect more than 10,000 scents, and scents are connected to the memory center in your brain.

• Your nose can detect danger (i.e. a gas leak or smoke).

• Your nose and sinuses also serve as a micro-humidifier; as you inhale through your nose, the air swirls up into the mucus-lined sinus cavity, moistening the air as it reaches your lungs.

• Sinuses actually reduce the weight of your skull, help to resonate your voice, and protect and insulate your brain from heat.

• Sinuses keep your nose moisturized by producing mucus (a liter per day!) while they both filter the air from dust, pollen, and germs.

The nose, nasal cavity, and paranasal sinuses are one of the most important and sophisticated systems of your body, but even the most perfectly designed system needs a little help from time to time.

Keeping your nose and sinuses healthy can easily be incorporated into your daily hygiene routine.

Dust, Pollen, and Viral Load

When the air is hot and dry, most of us don’t think about catching a cold or the flu, but “hot and dry” is the perfect time for germs to make their way into your immune system. Dry sinuses mean a dry nose, and if both are not able to filter effectively, you can get sick. This same logic applies to the environmental dust and pollen that trigger allergy symptoms.

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#FusionIsBetterMedicine FUSION PHARMACY Santa Clara (435) 703-9680 | St. George (435) 656-2059 | www.FusionSpecialtyPharmacy.com One quick note about your hands: washing your hands, as we all know, is essential for keeping germs at bay, and it’s not because dust, pollen, and viruses will enter through your skin. It is because germs can get into your nose, eyes, and mouth when you touch your face!

Reminding yourself not to touch your face is nearly impossible. Some studies suggest that on average, you touch your face up to 140 to 280 times a day, depending on your work or daily activity.

Keep the Nose Clean with a Nasal Rinse

The practice of nasal rinsing with a neti pot, historically called a JalaNeti, is believed to be over 1000 years old and originates from ancient India and Ayurvedic practices. When the Neti-Pot arrived in the west in the eighteenth century, it became a common recommendation by practitioners for those suffering from sino-nasal complaints.

Fast forward to today, and you’ll find many devices on the market for nasal rinsing as well as many articles and studies about its pros and cons. As always, I encourage you to do your research and speak to your health care provider about adding this to your hygiene routine.

Benefits of Using a Nasal Rinse

Because sinuses can get dry in the summer, adding some moisture while cleansing away dust, dirt, and germs could keep you from getting sick. Some studies suggest that rinsing reduces “viral load.”

What this means is that viruses will typically grow or multiply within the nose and sinuses before entering the lungs. The combination of using a nasal rinse and gargling with saline or mouthwash helps reduce viral load.

If you’re someone who works around a lot of dust and dirt (like construction), this hygiene method could really be beneficial, especially if you suffer from blocked nasal passages. Allergy sufferers could also find relief by using this method because pollen collects within the nose and sinuses the same way dust does.

Using a Nasal Rinse

Allowing water to enter your nose is not something you’ve trained your body to do, so go slow. It will take practice and patience. Each device will have instructions on proper use. Some devices will have you squeeze the solution in your nostrils (one at a time) while others may have you pour the solution. Tip: Make sure the water is warm—not too hot or too cold. Do the wrist test just like you would to test a baby’s bottle.

Use caution when rinsing with tap water; it can carry microelements from the pipes or microorganisms that your gut can adequately handle but your sinuses and nose cannot. Distilled water or sterile water is your best bet. If you are going to use tap water, bring it to a boil for at least five minutes, and let it cool before use. Distilled water can be purchased from your local grocery store; sterile water is by prescription.

You will use a saline solution in your nasal rinse. It consists of distilled water and salt that you can mix at home. Most devices come with packaged salt and instructions, which I encourage you to follow as each device may be different.

Rinse no more than once a day and no more than feel you need to. If you’re someone who suffers from chronic sinus issues, please consult with our doctor about frequency and whether a nasal rinse is right for you.

Used correctly, sinus irrigation removes dust, pollen, and other debris and helps to loosen thick mucus in the nasal passage. Irrigating your sinuses regularly at home can indeed be an effective way to ease sinus inflammation, prevent recurrent sinus infections, decrease allergy symptoms, and keep you from getting sick this summer.

About the Author Koby Taylor, PharmD, is the owner and pharmacist of Fusion Pharmacy. Working as a retail pharmacist early in his career, Koby began to see that pharmacy patients needed to have access to available alternative medications. He realized that pharmacy in its truest form is compounding, and he wanted to be able to provide patients with customized medications. He also desired more personalized interactions with patients in order to truly help their health and wellbeing. 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 and NABP. It is licensed in and ships to 27 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.

St. George Health & Wellness Magazine | May/June 2022 67

Summer Sport

By Gini Grimsley

PREPARATION

About the Author Gini Grimsley is the Director of Fitness Product for VASA Fitness where she creates cutting-edge fitness programming for VASA’s clubs across eight states.

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Summer can be one of the most active times of the year. Warm weather and longer days present the perfect opportunity to enjoy outdoor activities, and golf, tennis, and swimming are three of the most popular. Instead of starting from scratch every summer, spend a bit of time training your core and focusing on hip and shoulder mobility in the spring. It will help you improve your performance significantly!

The term “core” is considered the trunk or torso of the body minus the arms, legs, and head. It is the common thread that ties these three sports together and is responsible for transducing, producing, and reducing power. Hip and shoulder mobility are also important. You can have washboard abs, but if range of motion is limited at either of those major joints, overall performance will suffer, and joint irritation can occur.

Core Training for Performance There are two major types of core training that will create better performance overall: static and dynamic core exercises. Static core exercises, such as planks and bridges, prevent movement in the torso and involve all the major muscles, including the abdominals, glutes, back erectors, and shoulder girdle. Dynamic core exercises create movement through the core. While crunches might be the most popular, there are many other ways to dynamically train the core, including leg raises, side bends, and medicine ball throws, all of which complement training for summer sports.

A few of my favorite go-to core exercises are: • 45-Degree Back Extensions • Medicine Ball Lateral Toss • Plank Shoulder Taps

Improve Mobility to Achieve Full Range of Motion Hip and shoulder mobility support core training. Having full range of motion to swing a golf club helps keep stress out of the lower back and effectively use the power you’ve created from core training. Ample shoulder mobility makes the more challenging butterfly and breast strokes less stressful on the neck and creates a more streamlined, efficient kicking position. Tennis requires both hip and shoulder mobility and is the most dynamic of the

three sports. Static stretching is the most common way to increase flexibility, but multi-joint lifting exercises are a lesser-known way to improve overall mobility. Adding strength to the hips and shoulders will not only make them stronger but will help to keep them stable through larger ranges of motion.

Try these hip mobility exercises: • 1 .5 Stance Dumbbell Romanian Deadlift •L ateral Lunge •H alf Kneeling Hip Flexor Stretch

To increase shoulder mobility, incorporate these exercises into your workout and warm up routines: •L andmine Single Arm Press •R esistance Band Shoulder Pass-Through •S tanding Doorway Pec Stretch

Before you hit the links, courts, or pool, make sure you’ve properly prepared your body so you can avoid injury and maximize performance. Creating strength in the core and mobility around your major joints will help you improve performance and reduce the common aches and pains associated with these sports so you can enjoy playing all summer long.

St. George Health & Wellness Magazine | May/June 2022 69

The Profound Relationship between Our Physical and Emotional Health

By Anna DuPree, BFA, LMT

There are specific methods of mindfulness that can allow the “stuck” experiences or emotions of trauma to move out of the body, allowing the nervous system to finally come out of fight, flight, or freeze mode.

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I am sure you can remember a time in your childhood when you really did not want to do something. Maybe it was going to school, visiting Aunt Mabel, or doing something else that made you uncomfortable. Then, poof! Like magic, you had a stomachache, a headache, or an anxiety attack.

You may have been told that these symptoms were “all in our head.” However, scientific studies are finally catching up to what our bodies know intuitively. Recent Mayo Clinic research states that “poor emotional health can affect headaches, muscle pain, chest pain, fatigue, low libido, stomach upset, and sleep problems” (mayoclinic.org).

Research is also catching up on the effects of trauma in the body. Trauma is defined as an intensely distressing or disturbing experience, which means our trauma is deeply individual. What is deeply distressing to one person may be a regular Tuesday to another. According to a study found in Good Therapy, emotional or physical trauma “pushes the activation of the nervous system beyond its ability to self-regulate” causing it to stay “on” (goodtherapy.org).

Those that get stuck in trauma experience a whole range of negative

physical and emotional effects. For instance, they are more likely to use drugs, experience depression, anxiety, eating disorders, and muscle pain, and manifest injury (psychologytoday.org).

This is where it gets interesting! All nerves in the body originate from the spinal cord and run through the fascia. The fascia is like the netting that holds the body and organs together. Remember what trauma does to the nervous system? The distressing experience that is stuck in the nervous system can affect us anywhere in the body because all the nerves run off of the spinal cord, which comes from the brain.

Traditional Chinese medicine has studied this phenomenon for thousands of years. It has been able to determine where each emotion or distress is found in the body. For example: • The liver is where we process anger.

• The heart is where we experience the lack of joy.

• The kidneys store fear.

• The lungs hold grief and sadness.

• The spleen is where we experience worry and lack of nurturing.

Within these organs, we also experience two types of energy (Chi): Yin, which is receiving, allowing, and still and Yang, which is giving, external, and outgoing. In our western world, most of us experience an imbalance of Yin, so we need to learn to receive more and be still.

This stillness can best be experienced in meditation.

There are specific methods of mindfulness that can allow the “stuck” experiences or emotions of trauma to move out of the body, allowing the nervous system to finally come out of fight, flight, or freeze mode.

Almost any method that connects the mind, body, emotion, and energy can be helpful with this process.

These can include reflexology, tai chi, yoga, breathwork, Reiki, shamanic work, chakra work, prayer, and meditation. Reiki is used in over 800 U.S. hospitals and over 1500 Japanese hospitals (uclahealth.org).

There is a wonderful scene in the last Harry Potter movie where Harry has just sacrificed himself and is in an “afterlife train station” where he meets his mentor, Dumbledor. Harry asks, “Is this real or is it in my head?” Dumbldor responds, “My dear boy, of course this is in your head, but why would that make it any less real?” I invite you to spend a little more time with your nervous system, to feel where you may be stuck, and then to seek out mindful activities that will heal this deep relationship between head and heart, between mind and body.

It has been my pleasure to help clients all over the U.S. and the world heal this relationship. This work is often much more gentle than you think. Feel free to reach out to schedule a sixty-minute session to begin the healing path with your own personal relationship to your head and heart, your physical and emotional bodies.

About the Author Anna is a licensed massage therapist specializing in the relationship of the heart to the head, or the mind and the body. Anna and her partner Jared have developed a specialized method of deep meditation to release old emotional experiences that can contribute to physical discomfort or illness. She now lives in the Blue Mountains of North Carolina after spending the past ten years in St. George, Utah, connecting with her pioneer ancestors who settled the southern Utah area. She provides her sessions remotely. You can contact Anna by going to www.wholeheartawakening. com or by emailing anna.dupree@gmail.com

Bodily topography of basic (upper) and complex (lower) emotions associated with words. The body maps show regions whose activation increased (warm colors) or decreased (cool colors) when feeling each emotion. Image courtesy of Lauri Nummenmaa, Enrico Glerean, Riitta Hari. and Jari K. Hietanen.

Complete article available from the Proceedings of the National Academy of Sciences at https://doi.org/10.1073/ pnas.1321664111.

St. George Health & Wellness Magazine | May/June 2022 71

Lymphedema Questions and Answers

By Matt Humphrey, OTR/L, CLT, CAPS The lymph system is a network of lymph vessels, tissues, and organs that carry lymph throughout the body. We have lymph nodes throughout our body with primary areas in our neck, sternum, abdomen, and groin. Anatomically, not everyone’s lymph system is the same; some people have more lymph nodes than others in certain parts of their body.

About the Author Matt Humphrey is an occupational therapist who grew up in Houston, Texas.

He graduated from the University of Texas Medical Branch in Galveston, where he and his wife of twenty-eight years, Kerry Ann, also an occupational therapist, met. He has worked in southern Utah as an occupational therapist for twenty-eight years. He has coached many youth and club sports teams. Matt loves golfing and running, even in the extreme heat of southern Utah. He and Kerry Ann recently opened their own wellness clinic, Unity Health and Wellness, in Hurricane, Utah, that offers aerial yoga.

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What is lymphedema and how does a person get it?

Lymphedema is the build-up of fluid in soft body tissues when the lymph system is damaged or blocked, and lymph is unable to flow through the body the way it should.

Lymphedema usually occurs in an arm or leg but can also occur in the face, neck, and trunk areas of the body when lymphatic channels are blocked or damaged. The most common causes of lymphedema include: • Cancer. If cancer cells block lymph vessels, lymphedema may result. A tumor may block lymph nodes as it grows and cause a backup of fluid in parts of the body.

• Radiation treatment for cancer. Although procedures have improved with new technology and preciseness of radiation treatments, radiation can cause scarring and inflammation of lymph nodes or lymph vessels.

• Surgery. In cancer surgery, lymph nodes are often removed to see if the disease has spread.

However, new techniques and education have limited lymph node removal en masse although lymphedema can still occur. Lymphedema also can take place after undergoing other surgical procedures that compromise the lymphatic system.

• Parasites. In developing countries and in the tropics, the most common cause of lymphedema is infection with threadlike worms that clog the lymph nodes. This is also called elephantiasis.

If I have lymphedema, what can I do?

Lymphedema can’t be cured, but the swelling can be controlled and kept from getting worse. The key is management. Through massage, diet, compression, and exercise, the damaged lymphatic system can be addressed. Staying healthy and understanding the condition of lymphedema will allow you to live an active lifestyle. Certified lymphedema therapists (CLTs) can also help manage the condition through education, manual lymphatic drainage techniques, and compression so that you can remain active and functional.

What happens if lymphedema goes untreated?

Left untreated, lymphedema can worsen and cause severe swelling and permanent changes to the tissues under the skin, such as thickening and scarring. Patients can have weeping edema that can lead to infections or cellulitis. In severe cases, untreated lymphedema can result in papillomas, which are bumps or nodules on the skin. Severe cases can hamper the ability to move the affected limb, increase the risks of skin infections and sepsis, and lead to skin changes and breakdown. Some extreme cases may require surgery, performed by a vascular surgeon, to remove swollen tissue or to create new drainage routes.

What are the best treatment options for lymphedema?

CLTs can teach you techniques and provide equipment that will help reduce the swelling caused by lymphedema. These include: • Exercises. Gentle contraction of the muscles in the arm or leg can help move the excess fluid out of the swollen limb. Elevated pumping exercises are emphasized after a manual lymphatic drainage treatment from a therapist.

• Manual lymph drainage. Therapists trained in this massage-like technique use very light pressure to move the trapped fluid in the swollen limb toward an area with working lymph vessels. Patients should avoid manual lymph drainage if they have a skin infection (such as cellulitis), blood clots, or active cancer in the affected limb.

• Compression bandages. Using low-stretch bandages to wrap the entire limb encourages lymph fluid to flow back toward the trunk of the body.

• Compression garments. Close-fitting elastic sleeves or stockings can compress the arm or leg to encourage lymph fluid drainage. These garments often require a prescription to ensure that the proper amount of compression is used. You may need to be measured by a professional to ensure proper fit.

• Sequential pumping. A sleeve worn over the affected arm or leg connects to a pump that intermittently inflates the sleeve, putting pressure on the limb and moving lymph fluid away from the fingers or toes.

Although lymphedema is a chronic disease, it can be managed and treated so that those living with this illness can lead vital and active lives.

For more information about lymphedema treatments or to schedule an appointment with a certified lymphedema therapist (CLT), call Unity Health & Wellness at 435-703-6600, or visit their website at unityhealthutah.com.

St. George Health & Wellness Magazine | May/June 2022 73

Dining Guide St. George

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.

Magleby’s

1450 Hilton Dr., St George, UT 84770 | 435-652-9600 American / Dine-In | Catering | $$ Mon.–Sat., 11:00 a.m.–9:00p.m.; Lunch Buffet, Wed., 11:00 a.m.–2:00 p.m.

Closed Wed. 2:00–4:00 p.m. and on Sunday With over thirty years of catering experience, we guarantee to make your next event magical! Everything we do we do with love, and you won’t find another catering company with as many homemade recipes or fully customized options. If you’re looking for a culinary experience creatively tailored to fit your event, we’re at your service.

Benja’s Thai and Sushi

2 W. St. George Blvd. #12, St. George, UT 84770 | 435-628-9538 Thai | Sushi | $$ Mon.–Sat., 11:00 a.m.–10:00 p.m.; Sun., 1:00 p.m.–8:00p.m.

Hungry for sushi? Hungry for Thai curries? Benja’s Thai and Sushi, in the heart of downtown at Ancestor Square, will satisfy your craving with fresh sushi, curries, noodles and a great beer and wine menu. Stop in with business colleagues, friends, a date or the whole family, and be sure to come hungry – in addition to curries, noodles and sushi, Benja’s salads, soups and sticky mango rice are not to be missed.

Cappeletti’s

36 E. Tabernacle, St. George, UT 84770 | 435-986-4119 Italian | Steak | Seafood | Contemporary | $$ Lunch: Tues.–Sat.,11:00 a.m.–3:00 p.m.; Dinner: 5:00 p.m.–9:00 p.m.

Centrally located in historic downtown near Town Square, Cappeletti’s is a favorite for casual business lunches, friend and family gatherings, and romantic evening dining. Authentic Italian pastas like gnocchi bolognese or cannelloni will comfort and satisfy, but if you’re not in the mood for pasta, the fresh fish of the day, tender Black Angus flat iron steaks, market fresh meats, and poultry are all prepared daily and presented beautifully. In this quaint and cozy family owned and operated restaurant, plan to settle in for warm, friendly Italian cuisine with an Argentinian flair, and leave satiated in body and soul.

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 | Delivery | Salad Bar | $$ 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.

Red Fort Cuisine of India

148 S. 1470 E., St. George, UT 84790 | 435-574-4050 Indian | Vegetarian, Vegan, Gluten-free Options | Healthy | $$ Mon.–Thurs., 11:30 a.m.–9:00 p.m.; Fri.–Sat., 12:00 p.m.–10:00 p.m.; Closed Sun. Located in the shopping and dining hub just north of St. George Boulevard, Red Fort Indian Cuisine is the only authentic Indian restaurant in St. George. The flavors are unique and harmonious, and many of their menu items are vegan, vegetarian or gluten free. Stop by and experience the delicious flavors of authentic East India. The elegant and inviting atmosphere paired with their kind and friendly staff, is sure to provide for a relaxing, enjoyable dining experience.

Katering Koncepts, Inc. – Full Service Catering and Event Rentals

1495 S. Black Ridge Dr., Suite A210, St. George, UT 84770 | 435-574-0059 Menus include buffet options, breakfast, lunch, dinner, appetizers, and gourmet lunch boxes.

Call Katering Koncepts when it just has to be perfect! We will customize any menu just for your event. Serving the St. George and surrounding southern Utah areas. Katering Koncepts sets a new standard in private, corporate, and wedding events. We have a full line of rentals, including tables, chairs, linens, formal dishware, decorations, dance floors, tents, serving dishes, and many other items to help make your event a success.

Call us or visit our website at www.kateringkoncepts.com for a complete list.

74 www.sghealthandwellnessmagazine.com

The Painted Pony

2 W. St. George Blvd. #22, St. George, UT 84770 | 435-634-1700 Steakhouse | Seafood | Contemporary | Healthy | $$$$ Lunch: Mon.–Sat., 11:30 a.m.–4:00 p.m.; Dinner: 4:00 p.m.–10:00 p.m.; Sun., 4:00 p.m.–9:00 p.m.

In the heart of Ancestor Square, the Painted Pony delights with an upscale menu, full beer and wine list, cocktails and exceptional service. Prepare for a sensory experience with complex flavors, top-notch presentation and a beautiful atmosphere. Evening ambiance complete with soft lighting, fresh flowers and patio dining. Locally sourced, organic, vegetarian, vegan and gluten free options are available for every palate.

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Visit BestofSouthernUtah.com for Winners & Magazine Pick Up Locations St. George Health & Wellness Magazine | March/April 2022 75

Lessons I Learned on My Way to the World Series

By Jenna Thorkelson, Snow Canyon High School

When I was twelve years old, my best friends and I went to San Bernardino, California, to compete in the Western Regional Little League Tournament. To everyone’s surprise—and I mean everyone’s—we actually won. We were the first 12u Utah team to move past this point in baseball and softball. Back then, it was my biggest accomplishment. A few weeks later, we placed 5th when we went to Portland, Oregon, for the World Series. Not only did we play teams from all around the nation, we played against teams from around the world. We were devastated to fall short of reaching our first-place goal.

Two years later, our team won the Western Regionals again, and we made our second trip to the World Series in Kirkland, Washington.

There, we gained the title of World Champs!

I’ve been told that I should be proud. After all, how many teens can say they are world champs? Don’t get me wrong. I am proud, but that is not where I plan on peaking in my life. Neither is this title the most important thing about this experience to me. I don’t have “World Champ” tattooed across my forehead, and unless you’re a close friend or family member, you probably don’t even remember that I once was the MVP of a World Series.

The most important things I gained from this journey were my relationships with my teammates, a good work ethic, and resilience.

I can think of a dozen teams I’ve competed with that are better than my own, but those teams will never know the kind of team chemistry 76 www.sghealthandwellnessmagazine.com

our team has. Most elite softball teams draw from five or more different cities, and often, they draw from more than one state. On the other hand, my beloved team draws from a singular high school, with almost half of us living in the same neighborhood. To have as much success as we did with this kind of a sample pool is ridiculous.

But the success is beside the point; we are the closest family of a team I could ever imagine. We grew up together. Most of us were on this team when we were eight year olds, and we only gained and lost a few along the way. I couldn’t dream of a better group of sisters.

Together we have cried over countless wins and losses. Together we have stayed late into the night to win a tournament or left with the bittersweet sun still shining. Together we have created memories that will never die.

Beyond the friendships that this experience built, I learned how to work hard and how to bounce back. We began every practice before the sun rose and before the St. George heat would become too unbearable. We fielded enough ground balls to fill an MLB stadium to the brim. We took batting practice from live pitching and often stayed late to see a few extra pitches. Every day of those summers, I pitched to my dad in my backyard after practice was over. We did this before the first World Series and again with even more ferocity before the second.

The odds of returning were very slim, but we were beyond determined.

Not only did we return, we won.

No matter how cool my cousins think it is that I won the World Series, it will never be as cool to me as the love I have for the girls who won this title with me.

Death with Dignity:

Understanding the Value of Hospice Care

By Logan Winterton, RN, BSN The number of seconds between John’s* breaths was growing longer and longer; I knew from experience his time was near and beckoned his family closer. We held our collective breath as John took his last, and I stepped back to give his family space to grieve. As a nurse, I have been present during hundreds of passings, but this death was different: it was my first as a hospice nurse, and it fundamentally changed how I perceive the dying process.

About the Author Logan Winterton received her Bachelor of Science in Nursing from Southern Utah University and has worked in a variety of settings, primarily intensive care. Three years ago, she made the shift to home health and hospice and assisted in starting Dixie Palliative Care. She finds deep satisfaction in making a personal connection with those she cares for and hopes to empower her clients through education to make positive changes in their lives.

Hospice is a Medicare-elected benefit provided to those diagnosed with a life-limiting disease. Many people are familiar with the time frame of “six months or less,” but this is a common misconception because many more people can qualify for hospice. Hospice is often underutilized until the final weeks of a person’s life, robbing that person and their family of support and improved quality of life. Additional qualifying criteria include frequent hospitalizations in the past six months, recurrent infections, weight loss, or a significant change in cognitive or functional abilities. If you have questions regarding eligibility, talk with your primary care physician.

Hospice care is a collaborative effort and delivered by a core team that includes the hospice nurse, aide, social worker, chaplain, and volunteers. A hospice medical director is available and directs how pain and uncomfortable symptoms are managed. In my experience, earlier involvement with hospice care leads to better outcomes. It allows the patient and family to build a rapport with the team so that when the hard times do come, they feel comfortable leaning on the hospice team for support and trusting their medical advice. It also allows more time to establish goals of care and provide education to families on how to care for their loved one.

No one can prevent the inevitable, but the skilled, compassionate care provided by a hospice team makes all the difference in the final days. After many years working in the Intensive Care Unit, I was able to say with confidence that I helped someone achieve a “good death.” To the credit of those who work in hospitals, staff members try to make it a more comfortable setting. But there is truth in the saying “There’s no place like home.” Instead of the beeping of monitors and lying surrounded by wires and tubes, John spent his final moments hearing his granddaughter play piano while his wife and adult children reminisced by his bedside. Everyone involved knew what to expect, and knowledge removes so much fear from an already difficult situation. I won’t romanticize death, but having experienced both ends of the spectrum, I know what I would choose for myself and family.

Dixie Hospice consistently goes above and beyond in all aspects of patient care. Their team is dedicated and ready to serve each patient and family. Dixie Hospice is happy to answer any questions you have regarding hospice care at (435) 627-2724. Omnia Care is their new expansion into Mesquite, Nevada, which was recently established to better serve the local community. Contact Omnia Care at (702) 849-0585. Trust Dixie Hospice with your and your loved one’s care today! *Name changed for patient privacy.

St. George Health & Wellness Magazine | May/June 2022 77

Improve Your Mental Acuity by Engaging with Word and Number Puzzles Daily Researchers have long held the belief that problem-solving activities (crossword puzzles, sudoku puzzles, and other “brain games’’) improve brain function and slow the normal cognitive decline caused by aging.

A recent study conducted by the University of Exeter and King’s College London suggests this might be true. The study analyzed differences between those who engaged with word and number puzzles on a regular basis and those who did not. 19,000 people between ages fifty and ninety-three participated in the study over the course of one week. Results were publishing in the International Journal of Geriatric Psychiatry and included the following: • Those that frequently completed crossword puzzles or solved Sudoku puzzles had sharper performances “across a range of tasks” that included reasoning, memory, and attention.

• People who engaged with word puzzles on a daily basis performed as well as those ten years their junior.

• Those who engaged with numbers puzzles on a daily basis performed as well as those eight years their junior.

• Both groups had faster reaction times when asked to press buttons flashing on a computer screen.

Regardless of the results of this study and others like it, one thing is certain: solving mentally-challenging problems is a lot of fun and a great way to pass the time! Test your cognitive and memory skills with two advanced Sudoku puzzles and a crossword puzzle (provided courtesy of YES! magazine and puzzle writer Patrick Blindauer).

Find puzzle solutions on page eighty.

Sudoku Solutions on Page 80 Puzzle #1

78 www.sghealthandwellnessmagazine.com

zlePuzzle One One

Puzzle #2

PuzzlePuzzle Two Two

Crossword

Solution on Page 80

Wise Words ACROSS

Patrick Blindauer

1. Fail to keep, as one's temper 5. Asner's "Elf" role 10. Perches in churches 14. Cheerios are made with them 15. Response to a dare 16. Correspondent for "The Nation" ___ Mystal 17. With 24-, 32-, 45-, 53-, and 65-Across, a quote attributed to George Eliot 18. Does some programming 19. "And Still I ___" (Maya Angelou poem) 20. First Oscar winner for Animated Feature 22. Put on a pedestal 24. See 17-Across 27. Org. that polices polluters 30. Dakota resident 31. Physique, for short 32. See 17-Across 34. Start of many countdowns 35. NNW's opposite 37. One way to rest 39. Yellow Seussian creature 43. Hematite, for one 44. Org. concerned with bugs and plants 45. See 17-Across 46. Hole-punching tool 48. Common entree at a potluck dinner 52. Treasury Dept. division 53. See 17-Across 56. Sirens, to Odysseus 57. First Greek letter 61. Stalk in a garden 62. More polite 65. See 17-Across 66. Run while standing still 67. ___ and desist 68. Cajun cuisine vegetable 69. Singers Clark and Orbison 70. "Amirite?"

71. ___ Egg ("The Great Gatsby" locale)

DOWN

29. "For sure!"

33. Continent north of Afr. 36. Darn things 38. Object of historical interest 39. Sound of resignation 40. "Peter Pan" pet 41. Train component 42. Brooklyn ___, N.Y. 44. Certain x-ray 46. Reply to a ship's captain 47. Is not acceptable 49. Part of 44-Across 50. Sound of fright 51. Gardner of "Show Boat" 54. Experts in body language?

55. Bursitis location 58. Silky-haired dog, for short 59. Not his 60. Premed class, for short 63. That, in Spain 64. Counterpart of FF

1. Lane of the Daily Planet 2. Courtroom declaration 3. Mix, in the kitchen 4. Site of the world's largest board game convention 5. 300, in old Rome 6. ___-tzu (Chinese philosopher) 7. Fireplace accessory 8. No longer surprised by 9. "Leaving already?"

10. Cause for concern 11. Last Tudor monarch 12. Aware of, slangily 13. Ranked, as in a tournament 21. Locker?

23. Like a kid's tooth, maybe 25. Participate at the polls 26. ___ out a living (barely got by) 27. Control tower's guess: Abbr.

28. Not neg.

Crossword puzzle courtesy of YES! Magazine 1

2

3

4

5

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9

8

10

14

15

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21

20 24 27

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43 46 53

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59

60

36

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37

13

26

30 33

12

23

22 25

11

45

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52 55

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56 63

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58

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66

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©2022 by Patrick Blindauer. All rights reserved. www.patrickspuzzles.com

St. George Health & Wellness Magazine | May/June 2022 79

Keeping Pets Safe in the

Garden

(Article provided courtesy of Family Features) If you have pets that enjoy spending time outdoors, it’s important to make sure your yard is a safe place for them to be. Consider these hazards that can negatively impact the well-being of your furry friends.

Poisonous Plants Some common plants can be dangerous for animals, causing anything from mild oral irritations and upset stomachs to cardiovascular damage and even death. For example, these are some of the toxic plants the American Society for the Prevention of Cruelty to Animals (ASPCA) has identified as harmful for either cats or dogs: • Aloe can cause vomiting, diarrhea, tremors, anorexia, and depression.

• Azalea can cause vomiting, diarrhea, hypersalivation, weakness, coma, cardiovascular collapse, and death.

• Burning bush can cause vomiting, diarrhea, abdominal pain, and weakness as well as heart rhythm abnormalities with large doses.

Puzzle Solutions

80 www.sghealthandwellnessmagazine.com

• Caladium can cause burning and irritation of the mouth, tongue, and lips, excessive drooling, vomiting, and difficulty swallowing.

• Daylilies can cause kidney failure in cats.

• Hibiscus can cause vomiting, diarrhea, nausea, and anorexia.

Mulch and Compost The decomposing elements that make compost good can be bad for pets, according to the National Garden Society. Keep compost in a secure container or fenced off area so pets can’t get to it. Cocoa mulch can be a particular problem for dogs. A byproduct of chocolate production, cocoa mulch can cause digestive problems and even seizures in dogs. Shredded pine or cedar mulch is a safer choice.

Fertilizer and Insecticides The chemicals used to get rid of pests or make your Puzzle One lawn lush can be toxic to pets.

Some of the most dangerous pesticides

include snail bait with metaldehyde, fly bait with methomyl, systemic insecticides with disyston or disulfoton, mole or gopher bait with zinc phosphide, and most forms of rat poison, according to the ASPCA. Follow all instructions carefully, and store pesticides and fertilizers in a secure area out of the reach of animals.

Fleas and Ticks In addition to using appropriate flea and tick prevention methods such as collars and sprays, make sure your yard isn’t a welcoming environment for these pests. Keep the lawn trimmed and remove brush and detritus, where fleas and ticks often lurk. Fleas can cause hair loss, scabs, excessive scratching, tapeworms, and anemia. Ticks can do all of that plus bring you and your family in contact with diseases like Rocky Mountain spotted fever and Lyme disease.

Find more tipsTwo for keeping pets safe in your yard Puzzle at eLivingtoday.com.

Puzzle #1

Puzzle #2

Answers: Puzzle One

Answers: Puzzle Two

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IS IT TIME TO GET YOUR WISDOM TEETH REMOVED?

WHAT YOU NEED TO KNOW ABOUT WISDOM TOOTH REMOVAL

Dr. Shawn B. Davis Board Certified Oral & Maxillofacial Surgeon

•

When a wisdom tooth is impacted, it will need to be removed by Dr. Davis.

•

Impacted wisdom teeth are diff icult to clean, susceptible to tooth decay, recurring infections, and gum disease.

•

It is best to have wisdom teeth removed sooner rather than later.

•

Wisdom teeth are typically removed during the late teens or early twenties.

•

Dr. Davis will let you know what to expect post-surgery so you can have a comfortable, eff icient healing process.

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LOOK AROUND

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TO SEE THE WORLD

THROUGH NEW EYES

Jason W. Hendrix MD

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Ophthalmologist Cararact, Refractive and Glaucoma Surgeon

84 www.sghealthandwellnessmagazine.com

Joshua Terry OD Optometrist

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Kierstin Lealiiee PA-C Ophthalmic Physicians Assistant

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