St. George Health & Wellness Magazine January/February 2022

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

health&wellness st.george

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INSIDE: The Science Behind Why Good Things Really Do Happen to People Who Wait / 14 The Proper Pre-Round Golf Warmup / 22 The Purposeful Creation of Family Unity / 58 Eating Clean. What Does It Mean? / 68

Into the New Year

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

JANUARY/FEBRUARY 2022 On The Cover: Articles in this issue are designed to inspire, motivate, and educate as we Jump into the New Year. Happy 2022 from the St. George Health & Wellness Magazine.

Community and Culture

Letter from the Editor................................................ 7 Mayoral Message........................................................... 8 Trailblazer Nation: Letter from the President................................. 10 Dixie Technical College: Letter from the President..................................12 Lighting the New Year!......................................... 36

The High Value of a Community Health Center in Southwest Utah.............. 40 A Cold Morning Walk.......................................... 48 Retire on Purpose...................................................... 54 Dixie State University Student Madalyn Forner Shares the Importance of Mental Health on College Campuses........................ 72

Featured Story Formula Won: New Training, Nutrition Regimen Powers Aaron Metler to Fourth St. George Marathon Triumph................. 18 The Proper Pre-Round Golf Warmup..... 22 Group Ride or Solo......................................... 25 Understanding Dementia............................. 27 Your Wellness Vision in Action.................. 34 Patients Need a Health Advocate............... 38 How Physical Medicine Can Alleviate Pain................................................... 43

New Beginnings................................................. 44 The Far Side of Zion......................................... 50 What’s That Smell, Fido?............................. 53 Reflect, Celebrate, and Ready Yourself for Action................................................................... 66 Ditch the Resolutions! Focus on Creating Micro Goals and Healthy Habits for Long-Term Success................................ 70 What Can Aerial Yoga Do For You?......... 76

Relationships and Family The Purposeful Creation of Family Unity.................................. 58 Passions and Hobbies Make Us Who We Are...................................... 73

The Science Behind Why Good Things Really Do Happen to People Who Wait.... 14

Nutrition

Eating Clean. What Does It Mean?........ 68

St. George Pizza Factory to Celebrate Forty-Three Years of “Custom-Built Goodness” in 2022....................................... 74 Dining Guide.................................................... 75 Four Tips to Honor Your Health Without Dieting........................................... 77 A High-Fiber Diet Is for Everyone.............. 78 Cool Season Recipes for a Healthy Winter............................................. 80

Mind and Body The Science Behind Why Good Things Really Do Happen to People Who Wait............................... 14 How to Make Everything a Success in 2022................................... 28 Ask Bentley........................................... 32 Get on the Path to Healing and Recovery from Depression........... 46 How Will You Use Your Leisure Time in 2022?........................ 63 Celebrating a New Year: Stepping into the Unknown with Gratitude...... 64

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.

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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 Author, Health and Wellness

Brigit Atkin Author, Mind and Body

Erin Del Toro Author, Mind and Body

Matt Eschler, PhD, LMFT Author, Relationships and Family

Tiffany Gust, MS, CISSN Author, Health and Fitness

Lyman Hafen Author, Community and Culture

Rob Henderson Author, Mind and Body

Marianne Hamilton Author, Community and Culture

Bentley Murdock Author, Wholistic Lifestyle Wellness

Chad Olson, MS, LMFT Author, Relationships and Family

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

I love the feelings of renewal and hope that come with the beginning of a new year. 2021 was not an impressive year (many of you share the same sentiment), so as I jump into 2022, I am determined to use my time and energy to make my life and the lives of those around me better (your life included). To do this, I’ve chosen three areas of focus that you might also find useful.

1. I will set honest priorities. I say “honest” because there is a tendency in each of us to organize our lives based on what we “should” have on our priorities list. This year, I am recognizing priorities that are valuable to me and uniquely mine: improving my health, becoming a better husband and father, providing more value in my business so that I can make more money, and increasing my spiritual connection with my Creator.

2. I will be present. I can’t tell you how many times I have forgotten to do this. As an entrepreneur and “professional shiny things expert,” I have a tendency to be the prognosticator for my own life. Because this can be overwhelming at times, the best thing I can do for myself and those I care about is to be fully present.

3. I will be grateful. Being grateful is closely related to being present. It’s hard for me to feel gratitude if I’m not in the present. As the great philosopher Seneca so eloquently stated, “True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”

For me, recognizing my blessings takes a conscious effort, especially with all the negative media coverage and political noise that tend to drown out everything else.

As you “jump into the new year,” what are some of the ways you want to renew your life? I sincerely hope that 2022 is filled with success for each one of you in whatever ways you define it.

I am grateful for your support of the Health & Wellness Magazine. I love hearing your comments and knowing that it has been a valuable resource in your life. Please feel free to reach out to us if you have questions or feedback (or if you would like to express gratitude because that feels good, too).

To your health, well-being, and success,

Brendan Brendan Dalley Dalley Editor Editor

St. George Health & Wellness Magazine | January/February 2022 7

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

Did you know that St. George was rated nineteenth among the Top Boomtowns in America by SmartAsset and ranked fourth among the Best Performing Small Cities in the nation by the Milken Institute? These rankings factor population change, yearly gross domestic product growth, housing growth rate, and unemployment rate.

They are indications that our city’s twin pillars of optimism and activity resonate with residents and visitors alike.

We are no longer a well-kept secret. People know that St. George is the place to be!

Needless to say, things are moving fast. This can be discomforting to some who feel that we might be losing our small-town way of life. I understand the concern. St. George has a certain charm that I hope we never lose. And while I lament some of the unavoidable byproducts of our growth, I like to focus on the things that I can control.

One of them is how I treat people. I have a small tin sign sitting on my desk that says, “In a world where you can be anything, be kind.” The quote, whose origin is unknown, is powerful. As I begin my first full term as Mayor of St. George, it is my honor to serve all of our residents, and I promise to try my very best to always be kind—regardless of the situation. Think about the changes we could make in our lives and in the lives of others if we heed these words.

Imagine if we were all kind to our neighbors. We’d have better relationships with them. This begins by taking the time and making the effort to get to know them. Have them over for dinner. Host a neighborhood party.

Remember their birthdays.

Imagine if we were all kind on social media. There is a real person with a family on the other end of a social media comment—so consider what you might gain by engaging in an online argument. Would you speak the same words if your counterpart was standing right in front of you?

Imagine if we were all involved in our communities, took kindness to the next level, and helped make our city even better. What the longtime St. George residents call the “Dixie Spirit” is reflected in all of us through our words and actions.

I am so excited, blessed, and fortunate to be elected Mayor of our wonderful city. I am everybody’s Mayor, and I will continue to be responsive to everyone because I was elected to be your voice.

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

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enter the year, Dixie State to I As amwethrilled to new announce that as University part of acontinues landmark make progress on our strategic goal to be the nation’s first and only partnership, Dixie State University and the Greater Zion open, inclusive, comprehensive polytechnic university. This academic Convention & our Tourism Office have entered into a strategic mission supports ongoing efforts to offer students active learning marketing agreement that will result in Greater Zion opportunities that prepare them to graduate career ready. receiving more thanNovember, $2 milliontheinUtah annual and This past Statemarketing Legislatureexposure and Governor Spencer J. Cox helpedbeing us make progress on thisZion goal Stadium. by voting in Trailblazer Stadium renamed Greater favor of and approving the recommendation that our institution’s new be Utah University starting July 1, 2022. While the Thename 20-year, $10Tech million agreement maximizes revenue “Tech” in thebyname isn’t shortWashington for anything,County it doestaxpayers—to represent the generated visitors—not comprehensive polytechnic mission havevisitors been implementing for create a superior experience forweboth and residents. the last six years.

The partnership is truly a win-win-win situation for everyone; it In short, this focus prepares students in all programs to be promotes area fuels prepared tothe enter thenationally, workforce builds on day the one.community, By providingand a variety economic growth by bringing more people to our gorgeous of active learning experiences such as internships, co-ops, and corner of the world. mentorship opportunities, we offer a high-quality education at an affordable price. For example, our finance students manage a As part ofportfolio this effort, Office will establish a visitor $200,000 for the real Tourism clients, and design students produce centerweb, at the and projects information kiosks at other key print, andstadium multimedia for community partners.

Dental hygiene studentstoprovide free dental to to community locations on campus showcase visitor services activities all those members while education teachcampus. in K–12Additionally, classrooms who attend events on the majors Dixie State beginning their freshman year.

Across campus, music majors work Dixie State will better be able to tell prospective students in studio settings, and English majors write grant proposals that what an amazing backyard full of abundant recreational support nonprofits in our community. opportunities they not willonly have when our they attendfor DSU. These experiences prepare students their careers, they also train students to meet regional workforce demands. Before The timing of this partnership couldn’t be more perfect, implementing this focus, other DSU administrators and I met with as itbusiness will assist Dixie State during our what transition to NCAA area and community leaders to learn they needed from Division I status through opportunities to expand athletic their local university. What we discovered was a huge demand for facilities. to The university plans on adding employees fill roles in high-paying fields such asstate-of-the-art STEM, business, press boxes and comfortable event space to the existing westside grandstands, which will help attract more athletic, entertainment, and community events. As a member of the

10 www.sghealthandwellnessmagazine.com www.saintgeorgewellness.com

and healthcare.

We went to work, Western Athletic Conference and the result was our comprehensive starting this July, Dixie State polytechnic model, which maintains willprograms take on incompetitors based our a diverse assortment everywhere from Washington, of academic disciplines such as California, education, Arizona, and andtheNew humanities, arts while placing a concentrated Mexico to Illinois, Missouri, focus and on STEM, and business.

Texas.

Thishealthcare, will give Greater Zion In line with this mission, we have access to audiences it would added over a hundred programs in otherwise the last fiveleave years unreached. and more than 80

percent of them have fallen in these Plus, partnering in-demand industries.with Greater Zion is a natural fit for To prepare students for Dixie their State every University.

Theway, Tourism careers step of the we also developed a 4 in initiativeGreater. in which Office’s vision to4“Inspire students can earn a certification Experience Greater. Live Greater.”

Richard “Biff” Williams each year of their undergraduate aligns perfectly with Dixie State’s “active learning. active life.”

President experience. Specifically, in their first year, students canof earn a approach to education.

Both philosophies take advantage of the Dixie State certificate relevant to their field of study, followed

by University an associate beautiful, world-renowned destination we live in by encouraging degree after year two, an advance certificate after their junior year, and finally, avisitors, bachelor’s degree after four This way, if students students, and residents alikeyears. to learn by exploring. have to temporarily pause their education for any reason, have Here at the University, we recognize that valuable they learning training that will help them secure a job in their chosen discipline in experiences take place inside and outside of the classroom. By the meantime. taking advantage experiences available in Greater Zion, we Seeing students of benefit from this comprehensive polytechnic all can grow academically, actively, and holistically. model over the last six years has been a great indicator that this active approach to education is best for our students, our university, Thisour unique, trailblazing certainly enhance and community.

Helping partnership students graduate careerwill ready makes our community for years come. I can’t wait to see you at every day a great day to be atoTrailblazer. upcoming games, concerts, and community events in Greater Zion Stadium!

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DI XI E TECHNICAL TEC H N IC AL COLLEGE C OLLEGE MESSAGE MESSAGE DIXIE Lorem dolor sit be Should auldipsum acquaintance

amet, consectetur adipiscing forgot, and never brought to elit. Ut rhoncus ex id ex blan-

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Nam eget massa quam placerat The wouldn’t be complete without theatchorus: “We’ll take

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mind?

been a time when kindness was more needed than right now?

Should auld acquaintance be

We may be overwhelmed with political rhetoric (either up close

forgot, and days of auld lang

or from a distance) or find ourselves fearful of the future for any

syne?

number of legitimate reasons. While we cannot control many of

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For auld lang syne, my dear, for auld lang syne, ac volutpat tortor tincidunt,

We’llsodales. take a cup of kindness yet,lorem. for auld lang syne.

Etiam et tincidunt Curabitur vehicula, ligula vitae varius dignissim, ligula ligula consectetur purus, ut placerat tel-

Scholars disagree onDonec exactly how far back this song (1711? lus ante nec est. iaculis interdum orci.

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the Pellentesque circumstances in which weurna. find Duis ourselves nor can we control vitae laoreet condimentum mauany other human being, we areAenean in complete control of ourselves. ris euismod dapibus tristique. facilisis augue nisi, eu For me, takingeros timevolutpat to drinkut. in aFusce cup of kindness is theinperfect pellentesque tortor mi, iaculis massa way to set out on the adventures 2022.

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I’ve challenged faculty and staff atnibh Dixie

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libero, a placerat velit fringilla et. withstood Aliquam lesstesque of howfacilisis or whenorci it originated, I’m grateful that it has

euismod est, a malesuada justo. eu tincidunt the vitae test of time, especially considering theDonec circumstances of lectus, our quis mollis sem.

current world.

Sed orci ex, rutrum vitae erat ac, feugiat pretium ipsum.

As we begin this new year, is there a more important question to

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ponder or a more appropriate sentiment to express than those

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found in the words of this song? “Should auld acquaintance be

mi. Vivamus hendrerit ligula urna, id ullamcorper eros cursus

forgot and never brought to mind?” Should old friends be forgot-

them to take this kindness challenge to our students.

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ligula blandit est, vel eleifend sapien leo non velit. Sed eu nunc

Since our future memories depend on how we live today, will you quam. Integer fermentum imperdiet luctus. Nullam tincidunt,

join us at Dixie Tech in “taking a cup of kindness yet, for auld lang ligula sit amet interdum elementum, quam turpis feugiat nisi,

syne”? Let’s do it for our own health and well-being!

vel efficitur purus dolor sed turpis. Cras pretium mauris lacus, at porttitor ex tincidunt ac. Nam vel blandit odio, in scelerisque

May you have the happiest of new years!

nunc. Praesent ut leo quis urna egestas gravida a id dui.

non. Fusce consequat elementum nisl sed laoreet. Ut eu risus

ten?vel Let’ s hope not! Tosodales a largequis degree, our relationships going nunc pharetra ut diam.

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forward will besed a continuation our past relationships.

People dignissim tincidunt et, of tincidunt quis quam. Curabitur auctor

Happiest of Holidays!

matter. matter. gravida, I’ve taken some time to reflect on the wonodioFriends viverra massa facilisis dapibus dolor facilisis. derful people vestibulum who have colored my life with warmth andacrichness; Phasellus vestibulum sollicitudin.

Nunc purus I ultrices, luctus odiothat quis, iaculis treasure them.

I hope you’ll takeenim. some time as we launch into

the unknown of a new year to look back with gratitude at the good

Kelle Stephens

placerat, lacus scelerisque rutrum, orci est peopleNulla you’ve been fortunate enough tovestibulum count as friends. 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

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Science

The Behind Why Good Things Really Do Happen to People Who

Wait

By Kira M. Newman (This article originally appeared in Greater Good.)

As virtues go, patience is a quiet one.

It’s often exhibited behind closed doors, not on a public stage: a father telling a third bedtime story to his son, a dancer waiting for her injury to heal. In public, it’s the impatient ones who grab all our attention: drivers honking in traffic, grumbling customers in slowmoving lines. We have epic movies exalting the virtues of courage and compassion, but a movie about patience might be a bit of a snoozer.

Yet patience is essential to daily life—and might be key to a happy one. Having patience means being able to wait calmly in the face of frustration or adversity, so anywhere there is frustration or adversity— i.e., nearly everywhere—we have the opportunity to practice it. At home with our kids, at work with our colleagues, at the grocery store with half our city’s population, patience can make the difference between annoyance and equanimity, between worry and tranquility.

Religions and philosophers have long praised the virtue of patience; now researchers are starting to do so as well. Recent studies have found that, sure enough, good things really do come to those who wait. Some of these science-backed benefits are detailed below, along with three ways to cultivate more patience in your life.

14 www.sghealthandwellnessmagazine.com

1. Patient people enjoy better mental health This finding is probably easy to believe if you call to mind the stereotypical impatient person: face red, head steaming. And sure enough, according to a 2007 study by Fuller Theological Seminary professor Sarah A. Schnitker and UC Davis psychology professor Robert Emmons, patient people tend to experience less depression and negative emotions, perhaps because they can cope better with upsetting or stressful situations. They also rate themselves as more mindful and feel more gratitude, more connection to mankind and to the universe, and a greater sense of abundance.

In 2012, Schnitker sought to refine our understanding of patience, recognizing that it comes in many different stripes. One type is interpersonal patience, which doesn’t involve waiting but simply facing annoying people with equanimity. In a study of nearly 400 undergraduates, she found that those who are more patient toward others also tend to be more hopeful and more satisfied with their lives.

Another type of patience involves waiting out life’s hardships without frustration or despair. Think of the unemployed person who

persistently fills out job applications or the cancer patient waiting for her treatment to work.

Unsurprisingly, in Schnitker’s study, this type of courageous patience was linked to more hope.

Finally, patience over daily hassles—traffic jams, long lines at the grocery store, a malfunctioning computer—seems to go along with good mental health. In particular, people who have this type of patience are more satisfied with life and less depressed These studies are good news for people who are already patient, but what about those of us who want to become more patient? In her 2012 study, Schnitker invited 71 undergraduates to participate in two weeks of patience training, where they learned to identify feelings and their triggers, regulate their emotions, empathize with others, and meditate. In two weeks, participants reported feeling more patient toward the trying people in their lives, feeling less depressed, and experiencing higher levels of positive emotions. In other words, patience seems to be a skill you can practice—more on that below—and doing so might bring benefits to your mental health.

2. Patient people are better friends and neighbors In relationships with others, patience becomes a form of kindness. Think of the best friend who comforts you night after night over the heartache that just won’t go away, or the grandchild who smiles through the story she has heard her grandfather tell countless times.

Indeed, research suggests that patient people tend to be more cooperative, more empathic, more equitable, and more forgiving. “Patience involves emphatically assuming some personal discomfort to alleviate the suffering of those around us,” write Debra R. Comer and Leslie E. Sekerka in their 2014 study.

Evidence of this is found in a 2008 study that put participants into groups of four and asked them to contribute money to a common pot, which would be doubled and redistributed. The game gave players a financial incentive to be stingy, yet patient people contributed more to the pot than other players did.

This kind of selflessness is found among people with all three types of patience mentioned above, not just interpersonal patience: In Schnitker’s 2012 study, all three were associated with higher “agreeableness,” a personality trait characterized by warmth, kindness, and cooperation.

The interpersonally patient people even tended to be less lonely, perhaps because making and keeping friends—with all their quirks and slip-ups—generally requires a healthy dose of patience.

Continued on Page 16

About the Author Kira M. Newman is managing editor at UC Berkeley’s Greater Good Science Center, where she also writes and produces content.

“

Patience is essential to daily life— and might be key to a happy one.

”

St. George Health & Wellness Magazine | January/February 2022 15

Continued from Page 15 “Patience may enable individuals to tolerate flaws in others, therefore displaying more generosity, compassion, mercy, and forgiveness,” write Schnitker and Emmons in their 2007 study.

On a group level, patience may be one of the foundations of civil society. Patient people are more likely to vote, an activity that entails waiting months or years for our elected officials to implement better policies. Evolutionary theorists believe that patience helped our ancestors survive because it allowed them to do good deeds and wait for others to reciprocate, instead of demanding immediate compensation (which would more likely lead to conflict than cooperation). In that same vein, patience is linked to trust in the people and the institutions around us.

3. Patience helps us achieve our goals The road to achievement is a long one, and those without patience— who want to see results immediately—may not be willing to walk it.

Think of the recent critiques of millennials for being unwilling to “pay their dues” in an entry-level job, jumping from position to position rather than growing and learning.

In her 2012 study, Schnitker also examined whether patience helps students get things done. In five surveys they completed over the course of a semester, patient people of all stripes reported exerting more effort toward their goals than other people did. Those with interpersonal patience in particular made more progress toward their goals and were more satisfied when they achieved them (particularly if those goals were difficult) compared with less patient people. According to Schnitker’s analysis, that greater satisfaction with achieving their goals explained why these patient achievers were more content with their lives as a whole.

4. Patience is linked to good health The study of patience is still new, but there’s some emerging evidence that it might even be good for our health. In their 2007 study, Schnitker and Emmons found that patient people were less likely to report health problems like headaches, acne flare-ups, ulcers, diarrhea, and pneumonia. Other research has found that people who exhibit impatience and irritability—a characteristic of the Type A personality—tend to have more health complaints and worse sleep. If patience can reduce our daily stress, it’s reasonable to speculate that it could also protect us against stress’s damaging health effects.

Three ways to cultivate patience This is all good news for the naturally patient—or for those who have the time and opportunity to take an intensive two-week training in patience. But what about the rest of us? It seems there are everyday ways to build patience as well. Here are some strategies suggested by emerging patience research.

• Reframe the situation. Feeling impatient is not just an automatic emotional response; it involves conscious thoughts and beliefs, too. If a colleague is late to a meeting, you can fume about their lack of respect, or see those extra fifteen minutes as an opportunity to get some reading done. Patience is linked to self-control, and consciously trying to regulate our emotions can help us train our self-control muscles.

• Practice mindfulness. In one study, kids who did a six-month mindfulness program in school became less impulsive and more willing to wait for a reward. The Greater Good Science Center’s Christine Carter also recommends mindfulness practice for parents: Taking a deep breath and noticing your feelings of anger or overwhelm (for example, when your kids start yet another argument right before bedtime) can help you respond with more patience.

• Practice gratitude. In another study, adults who were feeling grateful were also better at patiently delaying gratification. When given the choice between getting an immediate cash reward or waiting a year for a larger ($100) windfall, less grateful people caved in once the immediate payment offer climbed to $18. Grateful people, however, could hold out until the amount reached $30. If we’re thankful for what we have today, we’re not desperate for more stuff or better circumstances immediately.

We can try to shelter ourselves from frustration and adversity, but they come with the territory of being human. Practicing patience in everyday situations—like with our punctuality-challenged coworker— will not only make life more pleasant in the present, but might also help pave the way for a more satisfying and successful future.

View the original article at https://www.yesmagazine.org/ health-happiness/2016/04/17/the-science-behind-why-goodthings- really-do-happen-to-people-who-wait This work is licensed under the Creative Commons AttributionNonCommercial-NoDerivs 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/bync-nd/3.0/ or send a letter to Creative Commons, PO Box 1866, Mountain View, CA 94042, USA.

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FORMULA

n o W

New Training, Nutrition Regimen Powers Aaron Metler to Fourth St. George Marathon Triumph 18 www.sghealthandwellnessmagazine.com

Aaron Metler never made it onto his collegiate varsity running team. In his first three years at the University of Michigan, he wasn’t fast enough to secure a berth.

By the time he was a senior, he’d aged out of eligibility for one of the coveted spots on the team.

Though Metler’s athletic achievements don’t appear in the Wolverines’ record books, his legacy here in southern Utah is assured: in the forty-five year history of the St. George Marathon, he’s the only “local” to have crossed the finish line first.

Even more significantly, he’s the only competitor who’s broken the tape four times.

Growing up in Detroit, running wasn’t yet on Metler’s radar screen. His passion for soccer, baseball, and basketball afforded ample opportunities to sprint around fields and courts. But at five feet tall and seventy-five pounds in high school, he didn’t seem destined to wear a letterman sweater. “I loved sports; starting with youth soccer, I was always outside playing,” Metler recalled. “My dad was a big tennis player and hoped we’d play too. That wasn’t exactly what happened.”

Metler entered UMich with the goal of earning a degree in sports management.

In his senior year, he made a serious attempt to become a varsity runner. “The cut was doing a four-mile run in under twenty-one minutes. I did it, and I beat more than half of the team. But the coach only wanted freshmen and sophomores he could develop. He said, ‘You’re a good runner, but you can’t be on the team,’” Metler said, laughing.

With no varsity singlet forthcoming, Metler launched a collegiate running club on campus. In short order, the group was competing against—and besting—the

In the forty-five year history of the St. George Marathon, he’s the only “local” to have crossed the finish line first. Even more significantly, he’s the only competitor who’s broken the tape four times. varsity squad. By the time Metler graduated in 2006, more than fifty schools across the U.S. were emulating the UMich club model.

Metler reported that the National Intercollegiate Running Club Association (NIRCA) now boasts hundreds of member colleges and universities and hosts an annual Fall Race Series and the NIRCA Championship Series, drawing thousands of student athletes.

Said Metler, “My name is in there somewhere in the club’s history books as ‘that old guy’ who got things started. There were no restrictions; everyone was welcome, from beginners to elites.”

Though Metler is himself one of the Southwest’s most elite runners, he brings the same egalitarian aesthetic to his role with the St. George Race Department. Recently promoted to Recreation Manager of Races & Events, Metler now oversees the race that has shaped his life since he arrived here in 2008. “I originally applied for a nine-month internship at nine dollars an hour,” Metler explained.

“After three months, I got a full-time job with Races, and fourteen years later, here I am.”

Prior to his move to St. George, Metler had no interest in distance running. But his Detroit friends convinced him to do a half marathon in Jacksonville, Florida. The experience was brutal.

Battling 100 percent humidity, Metler could barely breathe let alone run at full speed. While he managed to eke out a top-five finish, he swore he’d never repeat the agony.

The universe, of course, had other ideas. As a St. George Races staffer, Metler witnessed the zeal that his colleagues brought to the task of putting on the marathon and other contests throughout the

year. The community’s support of the signature event was equally alluring, he said. “It was amazing to see how the town really rallied around the marathon; it’s like the Superbowl in St. George. Being on the organizing team, I saw what the winners’ times were, and I started to think that maybe I could be competitive.”

Accordingly, in 2010, Metler began to research the training regimen of elite runners. Deeming his fifty-mile weekly running routine inadequate, he added late afternoon ten-milers to his schedule, traversing the trails in the most extreme heat of each day.

He also switched up his diet, eschewing all but organic foods and consuming gallons of liquids.

“Aaron is a remarkable, hard-working, precision beast of an athlete. His personality is laid back and so much fun, but don’t let that deceive you; his dedication to diet, fitness, and the sport of running is second to none. His mental strength and consistency are also off the charts,” said his manager, Michelle Graves, Deputy Director of Arts & Events for the City of St. George.

By race day, Metler was more than prepared to conquer the 26.2mile course and the elements. Taking the lead at mile seven, he never looked back. (If he had, he’d have seen the top two contenders dropping out with heat exhaustion as the thermometer crested ninety-eight degrees.) With legs cramping and every muscle screaming, Metler finished first, posting a time of 2:22:08. “It was one of the hottest days ever for the marathon,” he noted. “But I’d been out there every day for months in that heat, so that really helped me.”

Continued on Page 20 St. George Health & Wellness Magazine | January/February 2022 19

Photo Page 18: First place win, 2010.

Far Left: First place win, 2021.

Left: Aaron and wife Robyn.

Continued from Page 19 Metler went on to “three-peat” in 2014 and 2015. In subsequent years, he continued to shave a second or two off his times. But his competitors were also getting faster; marathon victory was to evade him for five years. Last year, hoping for an unprecedented fourth win, Metler once again set out to shake things up. This time, he and his wife Robin—who will earn a master’s degree from Johns Hopkins University’s Bloomberg School of Public Health this spring—pledged to consume only home-prepared foods, use only the freshest ingredients, and avoid all dairy products and bread.

Increased fluid intake, thrice-weekly weight-training sessions, a new yoga practice, and a high-tech pair of running shoes were also part of Metler’s game plan.

It was a winning formula—literally. As sunshine bathed a roaring crowd in Vernon Worthen Park on Oct. 2, 2021, Metler easily cruised to his fourth SG Marathon victory. He set a new personal record of 2:17:01, finishing more than a minute ahead of prior marathon winner Riley Cook of South Weber. For Metler, the win was especially meaningful.

“I loved doing this for me, obviously,” he mused. “But I especially loved doing it for our community. It was really cool to have a ‘local’ win the biggest event we have. I worked so hard for that reason: It’s an honor to be the person who can get people excited enough to come and watch and maybe participate themselves one day.”

Added Graves, “Aaron has led an incredibly healthy and goaloriented life, and as a result, he wins marathons, succeeds in business, and serves his community with great intention. He is a pleasure and a joy to work with, and everyone, including me, calls him friend.”

It’s an honor to be the person who can get people excited enough to come and watch and maybe participate themselves one day.

20 www.sghealthandwellnessmagazine.com

“At the end of the day, it’s not about me winning; I’m happy to be one of the 7,000 people who get the same finisher’s medal,” Metler concluded. “I hope to inspire people to live a healthy lifestyle…and then get out the door and achieve whatever they want to do.”

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 Italy Universe 2019–2020 and the Senior Pageants Group’s 2020–2021 Senior Games Ambassador. She is a proud breast cancer survivor.

St. George Health & Wellness Magazine | January/February 2022 21

THE PROPER

PRE-ROUND

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GOLF WARMUP

By Jeff Kennedy As golfers, we love the idea that the “latest and greatest” can give us a few extra yards on our drives and sharpen the accuracy of our irons. Frequently, a simpler solution lies in plain sight and is much less expensive. It is a proper pre-round warm up.

Athletes in numerous sports prepare their bodies prior to competition without giving it a second thought. In golf, we frequently forget the explosive nature of the swing and its risk of injury only to be reminded by post-round soreness.

The truth is that the golf swing produces significant forces through our body’s kinetic chain in a very short time, in some ways, like jumping or sprinting. So why not approach your next round in a similar mindset: as a jumper or sprinter?

You should. You can. And here’s how.

Before taking your first full swings on the practice range, perform the following simple but effective dynamic exercises.

I’ve included links to the Titleist Performance Institute video library at MyTPI.com showing the exercise.

1. Marching in place: thirty to sixty seconds (https://www.mytpi.com/exercises#marching) 2. Helicopters: thirty to sixty seconds (https://www.mytpi.com/exercises#helicopter) 3. Deep squat: ten times (https://www.mytpi.com/exercises#deep_ squat_-_supported)

4. S tanding knee to chest tucks: ten times on each side (https://www.mytpi.com/ exercises#standing_knee_to_chest_tucks) 5. Split stance lunge turns: ten times (https://www.mytpi.com/ About the Author exercises#split_stance_lunge_turns) Jeff is a clinical exercise 6. Standing prayer stretch: two times each side; physiologist with almost thirty years of experience. hold ten seconds He has a master’s degree and (https://www.mytpi.com/ multiple certifications from exercises#standing_prayer_stretch) the American College of Sports 7. Front leg swings: ten times each leg Medicine, Cardiovascular Credentialing International, (https://www.mytpi.com/ and the American Heart exercises#front_leg_swings) Association. Jeff has been 8. One-arm cross body stretch: two times each certified by the Titleist Performance Institute as a side; hold ten seconds level three medical evaluator (https://www.mytpi.com/exercises#one_ since 2006. arm_cross_body_lat_stretch) The above exercises also serve as a great cool down after the round to prevent stiffness or soreness commonly experienced the following day.

Keeping in mind the explosive nature of the golf swing reminds us that we should start and finish our round with a proper warm up and cool down like sprinters or jumpers. By adopting this simple strategy, you’ll see the difference in your score and feel the difference in your body.

DISCOVER YOUR HEALTHIEST SELF WITH US! No matter what your age or fitness level is, the St. George LiVe Well Center has a program to help you live the healthiest life possible. Our services focus on improving health and wellness through: • Physical Activity • Good Nutrition

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Come discover for yourself why we are able to help so many get well, stay well, and live well!

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St. George Health & Wellness Magazine | January/February 2022 23

24 www.sghealthandwellnessmagazine.com

Group Ride or Solo

By Jay Bartlett Which is better, a group ride or a solo ride? Spoiler alert: it’s a bike ride, so both are great! There are benefits to both, and you will want to opt for one or the other depending on your agenda.

For instance, if you’re training for an event, a group ride probably isn’t going to be in sync with your training plan, and you may find yourself frustrated by the fun and “slower” pace the group is producing.

If you have a specific workout in mind, you should ride solo, or partner with someone your same speed. It’s best to figure this out beforehand so that you don’t ruin the group ride with a bad attitude when everyone else decides it’s time to chat for a bit. Actually, a group ride can be a great “recovery” ride since those are usually a more casual day on the bike.

If there’s one thing that a group ride can really do well is to motivate you to get out for a ride. Feeling like a lump on the couch with no drive to get yourself out on the trails? Just let a group of riders know you’d like to join in. Fittingly, right about here, I put off finishing this article because my phone rang and the voice on the other end said, “Hey, Jay. Wanna go for a ride?”

“Well, sure. Let’s go.”

I hope that ride doesn’t make this article late. But hey, I couldn’t let down the group!

Solo riding teaches you independence and self-reliance. You can get a long way About the Author from anywhere pretty fast on a mountain Mountain bike veteran, amateur filmmaker, and lover bike, so you need to be able to remedy of long rides, Jay Bartlett has problems that arise and have what been riding trails in Southern you need to fix things or to keep your Utah for over thirty years. nutrition up. Instead of thinking you can Jay has over a decade of count on your buddy (who always carries experience as a bike mechanic at St. George’s oldest bike shop, everything you’d ever need), you need to Bicycles Unlimited. be that guy.

Group rides bring comradery. There is an ingrained sense of sharing on group rides, whether it be giving a tube or energy bar to someone in need or just sharing the excitement of a section well ridden. There is also sharing of information about trails you may be unfamiliar with.

And learning by watching others is a great way to get better at the sport—something that doesn’t happen on solo rides.

Solo rides are more internal. Group rides are more external. On a solo adventure, the rhythm of the trail can be meditative, or you can use the time to process the hard things the world throws at you.

Usually, the harder the trail, the more internal you go. You may even start making deals with your body on particularly hard parts (the lure of a post-ride burrito goes a long way to getting you back to the trailhead). With groups, there is encouragement from the others and often more breaks (again, the chatting) to keep things light, which can help with the worries of the day. Solo, it’s all up to you to be your own cheerleader and to soldier on.

Mountain biking can be whatever you make it. It can be an adventure into yourself or a party with friends. The important part is that you get out and live the experience. So suit up, load your bike, and hit a trail alone, or pick up your phone and ask a friend or two: “Wanna go for a ride?”

St. George Health & Wellness Magazine | January/February 2022 25

26 www.saintgeorgewellness.com

Each evening as the sun goes down, I watch as my grandmother transforms into a different person. She becomes restless, anxious, and paranoid; she is convinced we are stealing from her and that we are untrustworthy. In these moments, Grandma no longer recognizes me, and I have difficulty reassuring her. These symptoms are the calling cards of dementia, a disease that is heartbreaking and overwhelming for both the person affected and their caregivers.

What is Dementia?

Dementia is a broad term that encompasses several types of brain diseases of which Alzheimer’s disease is the most common. It is degenerative, which means it becomes worse with time, and there is no cure. Healthy brains rely on nerve cells (neurons) to communicate and transmit signals that allow us to think, learn, problem-solve, and make memories. With dementia, these connections are damaged by the buildup of beta-amyloid protein fragments outside of the neuron and by the accumulation of twisted strands of tau protein inside of the neurons. These plaques and tangles eventually cause the death of neurons and damage brain tissue.

Management The number of people living with dementia doubles approximately every five years and the majority live in their homes with family, so support and education for caregivers is vital. Behavioral and psychological symptoms are common in dementia, and management can be difficult. The most successful programs utilize multiple interventions that are tailored to the unique needs of the person with dementia and their caregivers. Generally, clinicians prefer to try nonpharmacological approaches first to avoid or delay the use of medications. People with dementia have more hospital admissions than other older adults, including for illnesses that are potentially manageable at home, so routine assessments from skilled providers are key.

Who Can Help?

Dixie Home Rehab, Palliative, and Hospice knows that caring for someone with dementia is no easy task, and it is important to surround yourself with as much support as possible. They can provide you with the needed education, skills training, and clinical support to give your loved one the highest quality of life. Dixie Home Rehab, Palliative, and Hospice has services to assist you in the convenience of your home at any stage of a dementia diagnosis. Please call (435) 628-8347 for a free consultation.

Prevention There is no single specific activity that will protect you from developing dementia, but research indicates that keeping cognitively, physically, and socially active in midlife and later life is important. Those with depression are at a higher risk for cognitive impairment and should have routine screenings for changes. Controlling other known risk factors, including high blood pressure, diabetes, high cholesterol, and obesity, have been implicated in delaying disease development.

Some studies also indicate a link between gut health and brain health and suggest that having a less diverse gut microbiome can contribute to amyloid plaques depositing in the brain more easily.

Understanding

Dementia

By Logan Winterton, RN, BSN St. George Health & Wellness Magazine | January/February 2022 27

How to Make

g n i h t y r e v E a Success in 2022

By Erin Del Toro, Licensed Clinical Hypnotherapist

Leading up to the 1984 Olympics, after twenty years of low rankings, the coaches for the USA Judo team knew that to make a dent in the Japanese-dominated sport, they needed a big change. The American Olympic fighters they trained were highly skilled. During practices, it seemed like the athletes should be able to beat most of the fighters from other countries. But when the US team brought their skills to the Olympic stage, they failed out more quickly than the coaches could explain.

They decided to try a new approach by hiring 7th degree black belt holder and former educator George Hamm to develop a new 28 www.sghealthandwellnessmagazine.com

mental preparation training model. Their reason for banking on George was simple. In addition to being formally educated and a Master Instructor, he was primarily a sports hypnotherapist with a new approach that had been proven to work.

Hamm observed the abilities of the US Judo team, saw that they were capable of a higher ranking, and decided to try a demonstration.

He found a Japanese martial artist who had never trained in Judo before and brought him to practice. Secretly, he showed the young man a few basic moves and explained the rules. Hamm then put him straightaway into the ring to fight the team’s best Olympic athlete.

Our environments, our socioeconomic situations, our opportunities, our levels of intelligence may be different. But what really gives us a winning edge and sets us apart from others in success is how we are mentally programmed.

While the American fought the untrained Judo artist, the coaches noticed the difference in his performance; the American fighter lost strength and ability, giving a landslide victory to the young Japanese man. It was a replay of the former Olympic games.

It was clear that there was only one reason the US fighter lost: he subconsciously gave up the match before starting the moment he realized his opponent was from Japan.

Hamm went on to train the team with his proven mental programming techniques, leaning heavily on hypnotherapy. In the Cinderella year of 1984, the US Judo team came out of nowhere to take the silver medal in the half-middleweight class and the bronze in two other divisions. The US team had learned their most valuable lesson: the formula to winning was in their minds.

This story continually repeats itself in athletics and in every other area of life. For instance, your child, a member of a competitive team, has been training all season and making winning moves at every event. But when he competes in the championship playoffs, he is off his game.

It happens in sales. It happens in business, in interpersonal relationships, with learning and testing, and with personal financial growth. It happens nearly every time that the human mind can come up with some good reason that success may not be inevitable.

You, your partners, your children, your employees, your teammates...How often does failure occur simply because we subconsciously think there is enough reason for us not to succeed?

George Hamm found the solution to this quandary as he experimented with the power of the mind. However, hypnotherapy is not only the fastest way to level athletic performance. It works for everything. It works for sales, business success, test-taking, learning, any kind of emotional change, and for anything in which you might have a desire to succeed.

Human beings consciously use only 10 percent of the brain.

The other 90 percent, the subconscious, is constantly processing and managing memories, feelings, involuntary body functions, and new information coming into the mind. According to Hamm, the USA judo athletes succeeded because he was “teaching the other 90 percent of the mind.”

You can think of the subconscious brain as a computer acting exactly as it’s told, programmed by words, thoughts, and experiences.

Relying on the filter of the conscious mind, the subconscious mind believes anything that the conscious mind doesn’t nix before accepting it as truth. We do this all the time as we decide whether or not something is true.

An exaggerated example of this might be that you walk into a room wearing a grey shirt, and a co-worker says to you, “I like your yellow shirt.” Most likely, the conscious part of your brain will immediately reject this thought and “filter” it away from your subconscious mind since you already understand you are wearing grey. If you didn’t use your filter— say you didn’t consciously understand colors for some reason—you would be highly suggestible to the yellow shirt idea from your color-challenged friend.

What we don’t filter away from the subconscious goes inside it, programming our behavior. That programmed information functions on autoplay for our success, our failure, or our mediocrity.

What does that have to do with the possibility of future success?

Everything. Our conscious minds are fallible, and when things are not as cut and dry as grey and yellow, they let a lot of things pass to the subconscious mind that probably shouldn’t. You can see how a teacher or parent telling a child “You are stupid” can equate to that child beginning to believe that they are, in fact, stupid—altering their subconscious programming and their behavior. We even program Continued on Page 30

St. George Health & Wellness Magazine | January/February 2022 29

Continued from Page 29 ourselves. Do you know someone who is constantly saying, “I always lose my keys”? They probably always do.

What do you think happens when someone says they are fat, ugly, stupid, or clumsy? What behaviors result from someone repeating, “I can never get ahead. I’m never picked first. I mess up under pressure.

I’m never the top sales agent”? You guessed it. They are programming their subconscious minds to give them very specific outcomes.

Our environments, our socioeconomic situations, our opportunities, our levels of intelligence may be different. But what really gives us a winning edge and sets us apart from others in success is how we are mentally programmed.

For a person who has had failure or mediocrity as their general result, getting the subconscious mind to spit out success requires directing it to believe differently. We might tell the conscious mind that we can do better, but if there have been years of subconscious programming screaming mediocrity to us, our conscious minds might just filter it out.

Modern hypnotherapy isn’t about stage shows or silly swinging watches. It’s about being able to access and utilize the most powerful part of your mind to harness permanent, positive change for quick and measurable results.

The changes made to the subconscious mind in hypnotherapy can’t help but spill out into real life. They did for George Hamm’s Olympic athletes. They do for the clients I’ve worked with, and they have for me. I have loved learning that I can change my feelings and increase my abilities. It’s my great passion to teach the same process to others.

So what does success look like in 2022 for you? What do you need for your sports team, your work team, your family, or your income?

Maybe it’s time to make a plan to change your mind.

About the Author Erin Del Toro is a certified Clinical Hypnotherapist for True North Mind Management. She is passionate about combining eastern and western medicine, changing the effects of trauma, and helping others unlock the power of their true potential.

When she’s not reading and learning about the mind, she enjoys spending time with her daughters, training for ninja warrior competitions, and staying active in the great outdoors of Southern Utah.

Visit our free world-class outdoor sculpture galleries.

www.artaroundthecorner.org St. George, UT

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Ask Bentley

Questions and Research Meet Discernment and Clarity

By Bentley Murdock As a Wholistic Nutritionist, I work with clients to alleviate sickness, illness, and disease symptoms through food choices and lifestyle behavior changes. As a phlebotomist, I coach clients on supplementation options and transitions by first looking at what’s in their blood. As a Lifestyle Wellness Coach, I often discuss—within marriages and families—how relationships and communication play pivotal roles in overall personal, familial, and professional success and peace of mind. As a mediator and facilitator, I work to create bridges of transparency, trust, responsibility, and accountability. As a husband, father, and business owner, I’m fortunate to have had many experiences which greatly contribute to the value my clients are able to take home with them. As a survivor of sexual abuse and having navigated chronic and degenerative disease, divorce, addiction, suicidal ideation, identity crisis, and a slew of other life-altering experiences, I feel incredibly blessed to sit across from some of the most phenomenal humans on the planet, finding myself fully able to empathize with their pain, grief, confusion, and heartache as well as their joy, happiness, and triumphant victories.

32 www.sghealthandwellnessmagazine.com

The majority of my educational, professional, and academic life has been dedicated to studying, learning, and providing various forms of coaching to clients from every walk of life. With topics ranging from drugs and alcohol, substance abuse, addiction, marriage and family communication, anxiety, and depression to nutrition, exercise, disease prevention, and disease reversal, I can’t think of any topic that I have not yet had the opportunity of addressing with a previous client.

All of my clients’ needs are as unique as the clients themselves, and because of that fact, my multi-faceted approach to wholistic lifestyle wellness must always be as customized as is humanly possible. This line of work has definitely kept me on my toes and has taught me the critical importance of insatiable curiosity, thorough research, finetuned discernment, and baby-micro-nano-step transitional coaching techniques. One of the biggest take-always thus far is the fact that everything (and I mean every single thing) is inseparably connected.

As I currently navigate my doctoral degree in psychology with a specialization in the wholistic origins of chronic disease, I’m constantly reminded that no one person will ever have all the answers,

even with the vastness of all digital knowledge at their fingertips.

And even though I have phenomenally reliable resources for some of the most valuable answers to today’s critical questions, I certainly don’t have the ultimately correct answer for every single one of those questions, and I would never profess that such is the case. However, what I do have is this: just enough knowledge to bring great value to the lives of others—paired with just enough wisdom to know that the answers will always change, depending on who is asking the questions—and the recognition that there are always new answers and solutions to be found.

Each of us is entirely and completely unique, and the only way of knowing the equally unique questions that we have

tugging at our minds every day is for us to ask them. This is my invitation to each of you: ask your burning questions, in complete confidentiality and anonymity, not so that I can provide an answer but so that a collective conversation of research can begin—a collaborative exchange which could easily grow to include and benefit any and all who are within the scope and reach of this great publication. This is my effort to bring wholistic healing, wellness, peace, truth, and harmony into your life, your heart, your home, and your family.

I encourage you to reach out and let me know what your current questions, concerns, and curiosities are. Text or call 805-215-0110, or email Aloha@HealisticVitality.com.

Here are just a few topic ideas to scratch the surface: • Heart Disease / Stroke / Alzheimer’s • Medical / Pharmaceutical / Medicine • Child Development / Juvenile Health / Myocarditis / Brain Toxicity • Artificial / Synthetic / Heavy Metals • Circulation / Neuropathy / Arthritis • Cancer / Tumors / Lesions / Growths • Diabetes / Blood Sugar / Insulin • Exercise / Aerobic / Cardio / Mobility • Allergies / Reactions / Sensitivities • Marriage / Fidelity / Separation / Divorce • Masks / Respiratory Issues / Covid / Flu / Viral Infection • Vaccination / Immunization / AdverseReaction • Nutrition / Diet / Phlebotomy / Supplementation • Disease Reversal / Prevention / Education • Anxiety / Depression / PTSD / PPSD / Suicidal Ideation • Thyroid / Hormones / Gut Health • Bipolarity / Mood Disorders / Mental Disorders • Sleep / Rest / Recovery / Cleanse and Detox • Fertility / Pregnancy / Birth / Lactation • PCOS / Period Irregularity / Menopause • Bacterial / Viral / Fungal / Microbial / Infection • Energy / Fatigue / Brain Fog / Memory Loss / Dementia

About the Author

Bentley Murdock is a wholistic lifestyle wellness specialist and #1 best-selling author. His primary areas of focus are disease symptom reversal, disease prevention, and sustainable wholistic healing methods. As Director of Wellness with Alive & Well HealthCARE, he leads local and remote clients (on personal, familial, and corporate levels) to take full ownership and responsibility for the future healing and wellness they desire. For more info, call 805-215-0110 or email Aloha@HealisticVitality.com.

St. George Health & Wellness Magazine | January/February 2022 33

Your

Wellness Vision in Action

Wellness visions are created by focusing on strengths, working through barriers, and defining support systems to ensure the best possible outcomes.

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By Tiffany K. Gust MS, CISSN What does wellness mean to you? It might mean that you are able to do the activities that you enjoy. Perhaps it means maintaining a balance between work and life. Wellness is an actively sought-after goal to attain one’s best possible health through proper diet, exercise, and life habits.

We are all searching for a level of wellness that will bring us longevity, peace, love, and connection. It is important to note that wellness is not the absence of disease or illness. It is the culmination of a life of healthy habits that ushers in the presence of comfort and happiness. One way of attaining this level of mental, physical, and emotional health is the development of a wellness vision.

A wellness vision is a compelling statement of who you are and what healthy behaviors you want to be doing consistently.

Creating a wellness vision should give you confidence, energy, and a feeling of authenticity. It will guide you in making decisions, setting goals, and focusing on your priorities while also serving as a catalyst to move your values into actions.

Your vision for wellness may necessitate a major adjustment to your lifestyle, which will require the use of two important components of behavioral change, often called the “twin engines”: self-motivation (I want to do it) and self-efficacy (I believe I can do it). In a recent report published by the Institute of Coaching, an affiliate of Harvard Medical School, cofounder and coach Margaret Moore emphasized that both of these twin engines depend on each other and must be fully powered to move forward. Your wellness vision can provide purpose and meaning that can jump-start your forward momentum and be the foundation for behavioral change.

So what is the role of purpose and meaning on motivation? Research done

by Dr. Paul T. P. Wong, professor at Trent University, found that having a sense of purpose and meaning was a predictor of psychological and physical well-being.

According to Wong, meaning is necessary for healing, resilience, optimism, and wellbeing. Additional research conducted by Dr. Patricia Boyle et al and published by the National Institute of Health found that people with Alzheimer’s disease who had a strong sense of life’s purpose were less affected by brain plaques and tangles than were people with Alzheimer’s disease without a strong sense of purpose. They concluded that there was something about having purpose that prevented the disease from fully manifesting in cognitive decline.

Wellness visions are created by focusing on strengths, working through barriers,

and defining support systems to ensure the best possible outcomes. Don’t dwell on what isn’t working for you. Focus on what is working, and develop small goals or experiments to help you close the gap between where you are and where you want to be.

A wellness vision is a compelling description of your best self. If you would like to learn more about creating your wellness vision and moving towards your goals, contact the Intermountain Healthcare LiVe Well Center at (435) 251-3793, and schedule an appointment with one of our certified health coaches.

St. George Health & Wellness Magazine | January/February 2022 35

Lighting the

New Year!

By Connie Zdunich

Happy New Year everyone! This is going to be an incredible year.

I’ve made up my mind, and I’m sticking to it. 2021 is now in the past, and we made it through…again. Do you feel as though you have lived the past twelve months on a Slip & Slide, fighting hard to get traction while facing the same “potholes” that seem to have plagued our lives for the past two years?

A few months ago, an old friend came back into my life after being gone for a while. This person has been through trial after trial during the past year and half. She lost both parents: her mother to COVID and her father to heart failure. She lost a grandchild in a tragic accident.

Soon after, she contracted COVID and fought a valiant extended fight back to health. She had to leave her promising career due to the lasting symptoms from her bout with the virus, so she decided to return to southern Utah.

When we met for lunch, I was thrilled to see that my friend was full of hope, joy, and optimism for a new start and a bright future. Despite all that she has gone through, she continues to move forward with a sense of positivity that literally lights up the room when she enters. She shared that while she was too sick to do much but rest, she reflected on her situation and the “state” of those around her who seemed to be having such a hard time finding their way in the chaos of the new normal world. As the days passed, she made a life-changing decision. She knew she could not do a lot, but she was “determined to do a whole lot of little things.”

First on the list was the self-promise to smile all the way to her eyes, sharing her joy in her greeting to all she met. She resolved to help others by opening doors, assisting in any way she could when at a store or in a parking lot, and writing notes of encouragement to those she knew who were struggling. Being a woman of faith, she decided to ask for daily inspiration about who needed her help each day. At first, she was amazed at the positive responses she received. People were more than ready to see a smiling, joyful face, and they responded in kind.

My friend is getting stronger each day.

She has returned to work and has started volunteering in the community. She stated that her focus on others has diminished her personal pain and grief. Her days are filled with light, and her focus is on doing “whatever is next.”

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Are you inspired? I am! This is going to be an incredible year; I know this because I looked into those joy-filled eyes and felt their light. Life is what we make it, and if we can change even one thing for good each day, it will be a very happy new year, southern Utah.

Bring it on. I’m ready for the challenge!

About the Author Connie enjoys working with local Hospice Groups and Veterans Associations. The military is very close to her heart, with her father being a Pearl Harbor Survivor, and her sweetheart retired Navy.

Helping support local hospice groups is very rewarding for Connie, and she feels being a part of the Spilsbury team is an awesome opportunity.

She is the mother of seven daughters and nineteen grandchildren, who are “the joy of her heart”. She loves being of assistance to those in our community who do so much for each of us.

Helping Families Honor Cherished Memories.

435.673.2454

110 South Bluff Street St. George, UT 84770

St. George Health & Wellness Magazine | January/February 2022 37

Patients Need a Health Advocate

Vista Healthcare Introduces Primary Care Clinic Led by Dr. Rhett R. Frei

By Alexa Morgan for St. George News.

Vista Healthcare is expanding its care platform to better serve southern Utah patients. The group encompasses some of the leading medical providers already practicing in the community, including family medicine and sports medicine specialist Dr. Rhett R. Frei.

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.

Frei will lead the primary care and sports medicine divisions of Vista Healthcare. The primary care clinic is a comprehensive family medical practice dedicated to helping patients manage their health and supporting them in taking an active role in their own wellbeing.

“Patients need a health advocate, and I think the best person for that is a primary care provider,” Frei said.

“Whether you’ve had a major surgery, suffered an injury, or need to start a new medication, the primary care provider is the one who walks that path with the patient long-term.”

The clinic will offer preventative services, acute illness or injury visits, and care for people living with chronic health conditions. It also incorporates sports medicine, an orthopedic treatment area designed to help athletes and patients suffering from musculoskeletal injuries.

Even if you don’t feel like you need to see a doctor, most major insurance providers cover an annual wellness visit, which Frei strongly recommends. It’s important to get established with a primary care provider should you require specialty care in the future and to discuss tools for optimizing your health, from screenings to vaccinations.

Frei, a native of St. George, attended Southern Utah University and earned a doctorate in osteopathic medicine from Midwestern University in Glendale, Arizona. He completed a residency in family medicine at Banner Good Samaritan Medical Center in Phoenix, Arizona, and fellowship training at Utah Valley Sports Medicine in Provo, Utah, before returning to practice in his hometown five years ago. He has been married for fifteen years and has four children ranging in age from five to eleven. In his free time, he can be found tending his orchard, on the lake, or in the mountains.

Prior to joining the Vista Healthcare team, Frei worked for Intermountain Healthcare and divided his time between urgent care and the LiVe Well Center. He enjoys the active lifestyle of the St. George area and working with patients interested in maintaining their health through exercise. “I really like to practice medicine as a partner with the patient rather than a provider that might be just dictating care,” he said. “I want the patient to be empowered to learn and become involved in their care.”

Frei said he’s excited to be part of a new venture in health care.

Bringing together different specialties and providers from various backgrounds creates an organization that not only benefits physicians but will also be a great offering for the area. “St. George is small but it is growing, and it will only benefit the community to have a variety of health care providers to choose from,” he said. “Our providers all have a joy and a passion for the art of practicing medicine.”

Vista Healthcare offers an exciting new view on medical care in southern Utah. The group is now accepting patients and scheduling appointments. Along with primary care and sports medicine, available specialties include neurology, endocrinology, rheumatology, spine and pain management, physical therapy, and chiropractic care.

Services are located in the Vista Medical Center located at 2891 East Mall Drive next to the Revere Health Center.

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.

Should you require specialty care that includes a neurologist, endocrinologist, rheumatologist, spine and pain management, primary care, sports medicine, chiropractic care, or physical therapy, give Vista Healthcare a call today at 435-215-0257 or visit their website at www.vista-hc.com.

Copyright St. George News, SaintGeorgeUtah.com LLC, 2021. All rights reserved.

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St. George Health & Wellness Magazine | January/February 2022 39

The High Value of a Community Health Center in Southwest Utah Based on the belief that health is a personal asset rather than a social entitlement, America’s health care safety net for providing integrated primary care and public health services for lowincome and uninsured Americans is the Community Health Center (CHC).

Designed as a hand up not a handout, this nonprofit model ensures those without insurance or facing economic hardship can access primary health care while investing—to the best of their ability—in their own health.

Washington and Iron counties have approximately 35,706 residents under the age of sixty-five without health insurance, and 25,755 residents living in poverty. This is well above the Utah

rate of 10.8 percent without health insurance and 8.9 percent living in poverty. The largest group living in poverty are women, ages nineteen to forty-five, and are significantly female headed households with children.

Family Healthcare, the region’s CHC organization since 2002, served 15,000 patients in 2021—6 percent of the populations of Washington and Iron counties. Without the integrated medical, behavioral, and dental care offered by Family Healthcare, these residents would struggle to access primary health care services.

Family Healthcare is also one of the most efficient cost-per-encounter

By Lori Wright, CEO, Family Healthcare

providers of service in Utah. RN case managers help ensure affordability, which allows patients to contribute to their care through decision making, priority setting, and paying a portion of the cost based on income and family size.

In this rapidly developing region, Family Healthcare must be ready to serve a growing population of service sector workers and their families as well as retirees and many others in need of accessible primary health care.

Expecting 26,000 patients annually by 2026, the Family Healthcare Board of Directors made the decision to embark on the construction of a new clinic, set to open in Spring 2022.

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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This 33,000 square foot clinic, located at 2300 Riverside Drive, St. George, Utah, will ensure a continued focus on integrated patient-centered care, making it possible for a patient to access medical, behavioral, and dental care in one visit. The new clinic will offer patients a health care home with expanded treatment options, an onsite discount pharmacy, and a space for community activities

while still providing the services on which patients currently rely. Many more Southwest Utah residents will experience the compassionate care that Family Healthcare patients count on today, right here in our community.

A proud member of Utah’s nonprofit community, Family Healthcare depends on community support. Last year, thanks to the generosity of our supporters, we were able to contribute

more than $5 million in donated and subsidized health care services for those with the greatest need

Right now, we urgently need community support for the new Family Healthcare Riverside Drive clinic.

Please help us grow to be ready to serve the primary health care needs of the hard-working service sector employees, the single moms, the elderly, and the most vulnerable in our community.

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.

• Text FAMHC to 50155.

• 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 | January/February 2022 41

Helping you move from pain to wellness.

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IF YOU ARE SUFFERING WITH ANY CHRONIC PAIN, CALL TODAY 435-773-7790 mention this ad for a free introductory consultation!

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Helping patients throughout the United States and in multiple clinics here in Utah and the Southwest with many pain management and wellness options. Our commitment to our patients and practice remains the highest priority. We effectively treat and reverse both chronic and acute conditions through enhancing

hormones, nutrition, gut health, joint mobility, and brain performance without drugs or surgery.

Your care plan may include: - Physical Medicine, - Regenerative Medicine, - Functional Medicine, - or a Wellness program.

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The Timeless Pursuit of Pain Alleviation A study of pain across the ages reveals an enduring pursuit of pain alleviation. One of the more remarkable treatments used by ancient Egyptians to ease joint pain and headaches stimulated a patient’s nerves with an electric catfish. More commonly, many ancient civilizations sought out native plants—notably willow tree leaves and willow tree bark containing salicylic acid—to treat pain.

Tectonic Shifts in Pain Management The landscape of pain treatment has evolved significantly, with the most dramatic shifts in how we approach and manage pain care occurring in the past few decades. A generation ago, pain management was synonymous with prescription medicine and surgery. Today, in the wake of the devastating opioid crisis, pain prescriptions are being replaced by approaches that recognize the complexity of pain as well as the symbiosis of pain’s physiological and psychological components.

A forerunner in the interdisciplinary, collaborative approach to pain management, Anodyne clinics avoid opioids and surgery while incorporating Physical Medicine, Functional Medicine, Regenerative Medicine, and Wellness in a comprehensive care model. Housed under one roof, Anodyne provider teams— including nurses, chiropractic physicians, physical therapists, behavioral therapists, and providers board-certified in pain management, anesthesiology, neurology, sleep medicine, and headache medicine—work together rather than referring patients to multiple separate specialists.

Physical Medicine Physical Medicine is a cornerstone of Anodyne’s comprehensive care model. Simply put, Physical Medicine is the diagnosis, treatment, and prevention of pain using hands-on treatments. At Anodyne clinics, Physical Medicine includes traditional physical therapy treatments, such as therapeutic exercise and therapeutic massage, that involve more focused work on the body’s soft tissues (e.g., muscles, tendons, and ligaments). Therapeutic massage may be used to address a wide range of acute or chronic pain issues including but not limited to migraines, repetitive stress injuries, whiplash, joint and muscle disorders, lower back pain, and tendonitis.

Many of Anodyne’s Physical Medicine providers also perform acupuncture. Used to treat pain and stress and to promote wellness, acupuncture utilizes very thin needles inserted at strategic body points to stimulate nerves, muscles, and connective tissues. A longtime element of traditional Chinese medicine, acupuncture is also believed by some to rebalance a patient’s flow of energy.

Rounding out Anodyne’s Physical Medicine treatments are injections aimed at addressing nerve damage and relieving joint and trigger points (painful muscle knots) as well as the use of diagnostics, i.e., x-rays, and durable medical equipment with customizable bracing.

The interdisciplinary approach of Anodyne’s clinics allows Physical Medicine providers—representing a broad range of expertise and specialties—to collaborate in designing and delivering customized care plans that enable patients to successfully navigate the road to recovery and attain a healthy, fulfilling lifestyle.

Call us and reference this article in the St. George Health & Wellness Magazine for a complimentary consultation.

Visit www.anodynepain.com/st-george or call (435) 773-7790 for more information.

How

Physical Medicine Can Alleviate Pain

St. George Health & Wellness Magazine | January/February 2022 43

New Beginnings

By Dr. Coleen Andruss, Healthy Lifestyles

Amazingly, it is that time again. A new year is approaching right on schedule. The New Year is one of the world’s oldest celebrated holidays. Since 2000 BC, society has commemorated New Year’s Eve, which started as an eleven-day festival. If you are struggling with one night of celebration, imagine eleven days!

Some think of the New Year’s holiday as an opportunity to dress up or attend a party, but it is much more than that. It is a significant holiday because it symbolizes a new start. We celebrate the end of the old year because it precedes a new beginning. No one can really go backwards and make a new start, but everyone can start now and make a brand new beginning.

This is the time of year when many of us start making resolutions in certain areas of our lives. These may range from simple desires to 44 www.sghealthandwellnessmagazine.com

extensive life changes. We may want to say goodbye to old habits, problems, or difficulties. We may want to lose weight or become healthier. The beginning of a new year is the perfect time to leave things in the past and embrace changes and challenges.

The new year does not contain some kind of do-over magic, but because of the turn of the calendar, it inherently allows for a mental reset. Rather than create a resolution, start a new beginning. The best days of our lives have not even happened yet!

A new beginning can mean trying something that makes you happy, but it also can mean giving something up that makes you unhappy. What all of us have in common is the hope that something will change and that life will be different and better in the year ahead.

If you want to make real changes in your life, you need to take small steps that lead you toward the attainment of the larger goal.

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.

New beginnings allow you to put a plan in place and strategize on reaching an attainable goal using dedication and preparation. Realize that you will more than likely need a long-term action plan. While the beginning of the year is a perfect place to start, it does not mean that our plan of action has to be accomplished immediately.

Develop a road map, deadlines, a means of accountability, a support system, and a rewards system. Having these things in place will help you to persevere instead of reverting to your habitual behavior and lifestyle without making any changes or improvements. Most resolutions end with shame and remorse because of failed attempts at change. If you repeat this behavior, your subconscious mind is taught that you are a quitter and that you cannot expect much from yourself.

If you want to make real changes in your life, you need to take small steps that lead you toward the attainment of the larger goal.

While it is pleasurable to dream big, to make your dreams come true, you will need to do more than daydream; you must act by moving in the direction of the changes you want to make, no matter how small your steps might be. Make wise resolutions based on common sense and facts and not emotional resolutions as sometimes these are impractical. Life is not about expecting, hoping, and wishing. It is about doing, being, and becoming.

New beginnings are a time to prioritize yourself by decreasing the stress in your life and targeting positivity and self-worth. Resolve to be happy and keep a positive mental attitude. Psychology studies reveal that those who experience success at reaching their goals are happy and optimistic and maintain a positive outlook. Will 2022 be a new chapter and verse or just the same old story? Ultimately the choice is yours.

• Establish WELL-DEFINED GOALS or you may lose interest and stop what you started. Be specific about the changes you want to make and write them down.

• Be self-disciplined and maintain PERSEVERANCE despite obstacles and difficulties. Do not listen to doubts and discouragements. Be structured enough to achieve success but flexible enough to remain creative and have fun. This is what separates a successful person from an unsuccessful person.

• TAKE ACTION now—not tomorrow or next week. Another word for procrastination is never. You will never win if you never begin!

• Leave your COMFORT ZONE. Life begins at the end of your comfort zone. Be brave. Take a leap of faith and believe in yourself. If you are brave enough to say goodbye to the old, life will reward you with a hello to the new.

“The future belongs to those who believe in the beauty of their dreams.” –Eleanor Roosevelt.

St. George Health & Wellness Magazine | January/February 2022 45

Get on the Path to Healing and Recovery from Depression NeuroStar TMS—Transcranial Magnetic Stimulation is an integrative medical procedure to treat depression when antidepressant medications have been ineffective. The majority of people treated with NeuroStar TMS experience significant, long-lasting improvement.

CALL PREMIER TMS at 435-216-9290 “Neurostar treatment has changed my life.

It’s given me life. It’s given me joy. It’s given me opportunity.” – Colleen “I had taken eleven different medications without any relief. NeuroStar treatment has helped me bring my life back with a happiness that I’ve never experienced before.” – Todd “When you’re depressed, you’re always fighting to live and to survive the next day.

NeuroStar made such a difference. All of a sudden, I feel empowered; I feel strong; I feel like I’m not a victim anymore.” – Debbie 46 www.sghealthandwellnessmagazine.com

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• NeuroStar TMS treatment is delivered daily in under nineteen minutes in most cases.

St. George Health & Wellness Magazine | January/February 2022 47

A Cold

Morning

Walk

By Lyman Hafen

By Lyman Hafen

On a frosty winter morning, I walked down the hill from my house on Santa Clara Heights and found myself swept onto a path of history and memory. I had just read the local paper, and my mind was hot with contention. The letters to the editor and the opinion columns had heated my blood to the boiling point. Much of it had to do with newcomers and old-timers—and all the resentment that comes with the give and take of growth and change. I walked briskly down the sycamore-lined Santa Clara Drive, the road that had once been Highway 91 and before that, the dirt path that led my ancestors into this village more than five generations ago.

I considered what it must have been like for those Swiss Latter-day Saint converts to leave the verdant land of their birth in the late 1850s, cross the Atlantic on a boat and the wide prairies in a wagon or handcart, and stop right here on this very road in the middle of a rock-strewn desert and start all over again. The Southern Paiutes had lived here for centuries, passing the winters along the babbling creek they called Tonaquint.

The Latter-day Saint missionary Jacob Hamblin had arrived with a handful of other frontiersmen, including Samuel Knight, in the mid-1850s. They had come to terms with the native people along the creek they now called the Santa Clara and were grazing cattle in the hills and building rock houses along the foot of the Heights when this strange company of foreigners came rattling into town late in 1861.

From the start it was a clash of cultures.

My Swiss ancestors could neither speak nor understand English when they arrived in Santa Clara. It was a place about as different from their native land as could be imagined. They had left their wealth behind. The only means they brought with them were their stamina and their will to achieve. They possessed an

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on up past the Jacob Hamblin home, down the trail around the point of the hill, across the blue clay beds, and back up the rise onto the Heights to the cemetery where all of them were buried. There, I knew I would wander through the gravestones reading the names and the dates, trying to connect the stories with those little plots of ground where they ultimately came to rest, where they now lie completely unconcerned with the daily anxieties and the petty grievances of mortal life. I would look at the names on those graves and realize that each one of them has reached the place where all that really matters is how you treated your neighbor.

Santa Clara, Utah: John George & Susetta Bosshard Hafen Family. John Hafen is on the front row, second from the left; Lenora Knight Hafen is on the back row, second from the left.

ingrained sense of thrift. They were cheerful; they loved music and buoyed their spirits by singing the songs of their homeland.

On the other hand, the original Santa Clara colonizers were a random and independent lot. They were Americans accustomed to a frontier life on the great open range. For a time, the Swiss immigrants had to work for the original settlers in order to get on their feet.

The newcomers began to methodically plant small patches of ground into gardens, fields, and orchards while the old-timers continued to focus mostly on grazing their cattle over the surrounding hills. There was little time, and there were even fewer resources to build fences. Soon the old-timers’ cattle were tearing up the newcomers’ fields and orchards.

Resentment, bitter feelings, accusations, and prejudice prevailed.

In his wisdom, local church leader Erastus Snow called Edward Bunker, then a resident of Toquerville twenty-five miles to the east, to move to Santa Clara and preside

as bishop of the ward. The neutral leader persuaded the stock owners to remove their animals from the fields and came up with a plan to build fences. This was a few decades before the poet Robert Frost was born, but even then it was known that good fences make good neighbors.

Disaster was averted. Within ten years, the Swiss settlers and the old-timers of Santa Clara had turned the place into the envy of the territory. The children of those Swiss immigrants grew up speaking English and some of them married children of the old-timers, including my great-grandfather John Hafen, who married Samuel Knight’s daughter Lenora.

All of this passed through my thoughts as I walked down Santa Clara Drive that bright, cold winter morning. I knew where my walk was taking me. I would soon pass the house where my great-great grandfather had lived and a little further on, the place where the Knight’s had lived. Then I’d walk

I walked through the frosty morning resolved on a course of action for the new year. I would watch fewer yakking heads on TV and engage more with real live human beings. I would read less vitriol on the opinion pages and spend more time looking for the good and the positive all around me. I would do what I could to help move my community and my country in the direction I believed was right, but I would do it civilly and with respect for those who had a different point of view. And I would go on walks like this one as often as I could.

I continued down the street and soon reached the house my great-great grandfather built. A man and woman were just stepping out the front door. They smiled, and I waved at them. It wasn’t until a moment later I realized they were speaking Spanish.

Santa Clara, Utah: Samuel & Laura Melvina Leavitt Knight Family. Lenora Knight is on the front row, far left.

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 15 grandchildren.

St. George Health & Wellness Magazine | January/February 2022 49

Wade’s Walkabout

The Far Side Of

By Mark Wade

Zion 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.

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At elevations between 6,000 and 7,000 feet, the plateau that comprises the top of Utah’s Zion National Park offers far more than most people would suspect. The region immediately east of Zion Park is a compilation of rolling forested hills and hidden canyons, some of which are narrow carved crevices that have been etched deep into the earth’s surface. Preparation to properly explore a so-called “slot canyon” may take a little more than just research on the internet. For those who don’t wish to go it alone, there are guide companies that will take all the guesswork out of such an adventure.

How Are Slot Canyons Created?

In this region, slot canyons are most commonly carved in softer sandstone and likely often begin as a shallow crack or crevice. Southwestern Utah is a dry desert environment, and the ground does not easily absorb moisture.

So when rain does come, it accumulates quickly on the surface and runs toward the path of least resistance. That pathway is then eroded by the fast-flowing water and is frequently accompanied by the accumulation of trees, rocks, and debris.

It is not uncommon to enter a slot canyon and find large boulders or tree stumps jammed between the canyon walls, sometimes at elevations upwards of forty feet within the slot. This erosive power creates naturally etched designs of uncommon beauty.

Walk-In Local guide companies can transport you to the mouth of a slot canyon via Jeep or UTV, where you’ll walk through the canyon at a casual pace while touching the convoluted sandstone with both hands. You’ll experience the ambience of reflected light and shadow along with the moist coolness of these deep recesses.

Canyoneering Canyoneering is best described as the art of exploring a slot canyon, whether it be by the process of rappelling or simply hiking and scrambling over the boulders and logs that obstruct the canyon floor. East Zion, outside the national park, is one of America’s great concentrations of slot canyons. Walking backwards off a cliff while harnessed to a rope is considered a grand experience by some and terrifying for others.

Luckily the hiking method of discovery is a possible option.

Cost Depending on the length of your excursion, a guided slot canyon experience may run between $100 and $200, but the expense is worth ensuring that you are safely in and out of the right place. An internet search will bring up various options, but one reputable company we have worked with is East Zion Adventures (EastZionAdventures.com).

Rappelling For the more adventurous, there is nothing quite like descending via rope into the bowels of a slot canyon only to walk a short distance and descend even further—all the while wondering if there is truly an exit pathway somewhere ahead. These rappelling exploits often entail a hike to begin and end your adventure.

There are very few outdoor experi­ ences that will inspire more awe than a slot canyon adventure.

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

www.RoadTrippinWithBobAndMark.com Also on Facebook and Instagram

St. George Health & Wellness Magazine | January/February 2022 51

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EYECARE and OPTICAL CARE DOCTORS IN SOUTHERN UTAH

What’s That Smell,

Fido?

By Dr. Jace King, DVM Washington Family Veterinary Clinic

How many times has your cute, furry little animal jumped on your lap to lick your face only to have the smell of their breath nearly knock you off your chair? If you have experienced this situation, your pet may have a dental or periodontal disease.

In a study in which more than 2.1 million dogs and 450,000 cats were evaluated by veterinary professionals, about 70 percent of dogs from three to ten years old and 60 percent of cats from three to ten years had dental tartar or calculus.

Based on these findings and other similar studies, it is evident that there are many pets with dental disease not recognized by their owners.

Dental care should begin when a pet is very young so that it becomes familiar with mouth handling and plaque control. Pet owners have the important role of carrying out the day-to-day dental care, which includes regularly brushing or wiping the teeth and providing plaque and tartar control benefits through their choices of treats and food.

A comprehensive approach to a pet’s oral health includes both professional and home care regiments. The veterinarian is key to establishing an oral health program that includes an examination and assessment of the teeth, tongue, and gingiva, dental scaling, and treatment of disease. Owners need to understand that dental health is important not only for the well-being of the oral cavity but also for the health of the pet’s entire body.

Plaque initiates gingivitis and is often the source of bad breath. Plaque is also the foundation for tartar formation. Tartar and plaque accumulation produce mechanical irritation, increased colonization of bacteria, and progression of gingivitis, which eventually leads to periodontitis.

Advancing disease leads to gum regression, root exposure, and destruction of supportive and connective tissue, causing mobile teeth and tooth loss. In some instances, severe disease may even lead to health conditions in other parts of the body, including the heart and kidneys.

Tartar will need to be removed during a professional dental cleaning with the patient under anesthesia. However, the rate of tartar and plaque formation can be reduced through home care that includes regularly brushing the teeth and feeding your pet a food that provides mechanical tartar reduction.

Take a moment and examine your little friend’s mouth for foreign smells. If it makes you sick as a dog, it’s time for a new oral health plan.

St. George Health & Wellness Magazine | January/February 2022 53

Retire on

Purpose

By L. Steven Wilson

As he left office and public life, Nelson Mandela, world leader and inspiration to countless millions around the world, was asked what his plans were for retirement. He simply said, “I plan to take my retirement seriously.”

In a television interview, Paul Newman, the popular actor, seemed confused when the host said she was saddened by his retirement.

He paused, sat up in his chair, looked her in the eyes, and said, “Oh, you mean because I don’t make movies anymore? I made eight-five; should I have made eight-six?” Then he made a profound statement, which changed the course of my retirement: “With so many things needing to be done in the world, why would I choose to spend my whole life just making movies?”

Most would be quick to suggest twenty million reasons to make another movie but not Newman. He knew when enough was enough, and he saw things “needing to be done in the world.”

I’m sure you’ve noticed products on the shelf at the grocery store bearing the brand Newman’s Own. There is a story behind this brand that illustrates the way Newman used his retirement from the film industry to get things “done in the world.” Paul and his wife, Joanne, rejected the Hollywood lifestyle, preferring to live in rural Connecticut. Among his many talents, Paul loved spending time in the kitchen preparing food for his family and friends. As a Christmas holiday tradition, Paul and Joanne would find antique bottles, fill them with Paul’s homemade salad dressing, and give them to neighbors. One of his neighbors excitedly said, “Paul, you should sell this!” And the idea for Newman’s Own was born.

Paul readily admitted he was out of his element and in over his head.

In fact, on the door of the company’s first office, he hung this sign: Newman’s Own There are 3 rules to running a successful business.

And we don’t know any of them.

If Newman had gone to business school, he’d have learned that making a profit is the goal of being in business, but he didn’t. So, all proceeds from Newman’s Own are given away. To date, approximately $550 million (and counting) have been donated to charity.

With so many things needing to be done in the world…$20 million versus $550 million? Perhaps Paul knew more about business than he led us to believe. Or maybe he just knew there was more to life than a job.

With all due respect to your chosen career, my belief is that only a few people come close to matching who they were born to be. Most find careers because they want to eat on a regular basis, and they become really good at what they do because they also want to live 54 www.sghealthandwellnessmagazine.com

with a roof over their heads. Our full potential as human beings is bigger and more powerful than a job description can capture.

The reality is that all careers conclude. Therefore, everyone retires.

Since everyone will live in retirement, the question is this: Where and how will you choose to invest your time in order to help the world, your community, and your neighborhood become a better place?

In our book next: Redefining Retirement, Lisa Larson and I invite you to see retirement as a “gift” to share with others while enriching your own life in the process. We believe living a life free from the demands of a job but failing to use some of your gifts to help make the world better is tantamount to committing a crime against humanity.

The tools needed to build a productive, rewarding retirement— Network, Experience, X-factor (passion), and Time—form an acronym: next, which is the title of our book.

With so many things needing to be done in the world, what contribution will you make? I’d strongly suggest you begin by taking your retirement seriously because as hard as you might try, leisure isn’t a sustainable strategy. Buddha may have said it best: “To be idle is the short road to death.”

Human beings must have meaning in their lives. If you are retired, you may have lost the meaning provided by your job, so it is even more critical that you find meaning in your retirement. Take this

opportunity to discover your gifts, find what needs to be done in the world, and go to work making the world a better place. In the process, you may become who you were born to be!

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 | January/February 2022 55

56 www.sghealthandwellnessmagazine.com

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St. George Health & Wellness Magazine | January/February 2022 57

The Purposeful Creation of Family Unity

By Matt Eschler, PhD, LMFT

Regardless of the constellation of your particular family, it is likely that each one of you are very busy. Young families are busy building careers, going to school, caring for youngsters, and running a household. Families with older children are busy attending athletic functions, school activities, and work events. Empty nesters are busy trying to coordinate schedules with adult children, grandchildren, and the myriads of involved others in their lives. It seems that maintaining family unity is an impossibility.

The past three decades of watching families grow and change has left me with five clear, manageable ideas for fostering unity in your family no matter what stage of life in which you may be. Because these ideas are easy to understand and implement, they could change the dynamic of how your family works together to build and maintain solidarity and harmony.

The following ideas can be adapted to fit the various roles, ages, types, personalities, or constellations of your particular family unit. Regardless of the design and composition of your family, you can always invest in unifying its members toward healthy relationships with each other.

1. Create a Family Governing Purpose A fun activity to do with your family is to define and create a written governing purpose or mission statement. A governing purpose is a short phrase or slogan that generalizes your family’s beliefs and values and helps to drive positive behaviors.

A family mission statement can have a tremendous positive influence on your family, so you will have more success if time is set aside when every family member can participate in constructing it and committing it to paper. There are many resources on the internet that can guide you and your family in creating your own governing purpose. These can be found by doing a simple Google search.

You might be surprised at the way a well-defined governing purpose motivates and inspires your family. It can help them change an ingrained habit, eliminate destructive self-talk, provide a clear-cut pathway during times of family distress, and remind them of who they are and what they stand for. A governing purpose can teach character strengths. increase family productivity, and sometimes, provide a shot of humor during tense family discussions. While a governing purpose does not solve family problems, it does provide a boundary that encourages family members to act within the family ideals and goals. As the years pass, your family governing statement can be updated and be a part of what unifies the family going forward.

58 www.sghealthandwellnessmagazine.com

2. Communicate Clearly While Fostering and Nourishing Communication Clear communication is extremely important in a family because it creates space for family members to express their needs, wants, and concerns to each other. Open and honest communication creates an atmosphere that allows family members to express their differences as well as their love and admiration for one another.

Make time in everybody’s busy schedule to stop and talk about things, even if it is only for ten minutes a day. A great time to do this is around the dinner table or at bedtime.

Share your accomplishments and activities of the day. Listen with empathy to the thoughts and feelings of your family members and share your own. Remember that children learn by example. Your undivided attention—with no television or electronic screens present—for just a few minutes a day can make a big difference in modeling good communications skills for your family.

3. Craft Traditions and Rituals That Are Flexible Clearly-defined traditions are anticipated by every member of the family. Traditions bring meaning to celebrations, foster strong family bonds, nurture family connections, and create a sense of belonging. Celebrating a tradition helps a family understand that they are part of something unique and extraordinary.

Keeping family traditions going often takes planning and commitment. This can be daunting if traditions are expensive and highly involved. If you are establishing new family traditions, it is best to keep them simple. Playing board games on Sunday evening, going on a picnic the first day of summer vacation, eating breakfast with grandma every Wednesday before school, watching the sun rise on the new year, or going for ice cream when the chores are completed are all simple traditions that are easy to repeat and carry on. There are plenty of ways for families to bond without spending money.

Allow each member of the family to participate in some way. As children get older, they can learn leadership and organization skills (and pull the family together) by helping to carry out longstanding family traditions.

Be open to the idea of trying new things and then scrapping them if they don’t work out. Do away with traditions that are not working for your family but are repeated over and over because… well, it’s a tradition. Celebrating your unique family traditions will give your family members a strong sense of belonging, increase family unity, and keep generations connected through their shared history.

St. George Health & Wellness Magazine | January/February 2022 59

4. Cheerlead and Celebrate Accomplishments Genuine, enthusiastic celebration of a family member’s success or accomplishment is one of the most impactful techniques you can use to create family unity.

When you take the time to cherish achievements as a family, you’re helping family members to understand that positive accomplishments benefit not only the individual but the family as a whole. These accomplishments might be small: passing a spelling test, learning a new song on the piano, loading the dishwasher for the first time.

Or they may be large: getting a high score on the ACT, being elected class president, making the soccer team.

Whatever the accomplishment, find ways that your family can celebrate it together. Cheerlead for each other simply by knowing each other’s goals and checking with each other to give encouragement. Remember that you are always modeling behavior, so be that positive source of unconditional regard for the other members of your family, and they will follow suit.

5. Commitment to Investing Your Best Self to the Family In today’s busy world, it can be tempting to wear yourself out by doing something for everyone else while giving your leftover energy and time to your family. This gives the impression to every member of your family that they are not as important to you as your co-workers, church members, extended family, or friends. If you want to increase the unity and love in your family, give your family your A-game!

Learn to say no so that you can reserve enough energy to give them your best self.

From my perspective, the family government is the building block of society. Strong families will generate strong communities.

If your energy is spent strengthening your family unit, you will be a force for greatness in your neighborhood, your community, and your nation.

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.

60 www.sghealthandwellnessmagazine.com

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HOW WILL YOU USE YOUR

LEISURE TIME

By Rob Henderson

Back in the early 1960s, before the sixties were officially “swinging,” many scholars in America were predicting a serious social problem at the end of the twentieth century. The problem, they declared, was going to be too much leisure time. The Think Tanks of that era were sounding the alarm that a Cybernation Revolution was underway in which machines would slowly push people from the workforce and expedite our lives to the point of no longer needing a full forty-hour work week. Surely by the year 2000, idle free time would take over our lives.

Well, I don’t know about you, but I’m going to go out on a limb and say this problem didn’t really play out as predicted. Was there a technological revolution? Absolutely. But endless leisure time? Not so much. In fact, inversely, a major concern of today’s first-world age is the acceleration of time. We can’t seem to catch up with it or find enough of it, leading to millions of Americans being overworked, overscheduled, and overwhelmed.

“Time poverty,” as it has been coined, comes with a series of concerns related to health and wellness. Our physical and mental health, relationships, families, friendships, community connections, environment, and even our safety and security all suffer when leisure time is not prioritized or intentional.

This brings me to this article’s purpose and the theme to which I intend to write about in future issues of this magazine. What is leisure time, really, and how important is it to health and wellness? How can we be more intentional with our leisure time? How can couples, families, and communities use wholesome recreation and the adventurous outdoors to make more meaningful connections? So let’s get started.

IN 2022?

What is leisure, really?

When asked to define the term leisure, many align with Google and default to a definition of what it’s not: Leisure is freedom from obligation, work, and required tasks, often escaping or recovering from responsibility and commitment. This is known as the “freedom from” leisure paradigm.

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.

But there are richer and more empowering ways to view our leisure time.

Instead of just freedom from, what if we expand our view to a ”freedom to” paradigm, where potential and possibility take the driver’s seat. Aristotle and Plato interpret it this way: leisure is an ideal state of being devoted primarily to contemplation, discourse, and self-expression. And modern research adds that true leisure involves so much more than “not working.” It is a deeper involvement with creative absorption and therefore, intrinsically rewarding and naturally rejuvenating.

As you begin a new year, how will you carve out the freedom to create meaningful possibilities, strengthen your relationships, and increase your personal health and wellness through true leisure?

Consider searching out some of these titles for more information on this topic…if you have time.

<

1. Escape from Affluenza (1998 PBS documentary) 2. Essentialism: The Disciplined Pursuit of Less (2014, McKeown) 3. Effortless: Make it Easier to Do What Matters Most (2021, McKeown) 4. Visit www.TakeBackYourTime.org

St. George Health & Wellness Magazine | January/February 2022 63

Celebrating a New Year

Stepping into the Unknown with

e d u it

t a r G 64 www.sghealthandwellnessmagazine.com

By Brigit Atkin It’s time for a fresh start, a blank page, a new chapter in life waiting to be written. Since ancient times, the new year has been a time for reflection and resolution. Jews observe the high holy day of Yom Kippur, the day of public and private atonement, a sacred withdrawal from the world for twenty-four hours in order to become right with God and others so that real life might be renewed with passion and purpose.

I submit that as you move forward in this new year with a heart and mind filled with gratitude, you will witness miracles, and you will thrive in the face of adversity, no matter what comes your way. Author Melody Beattie wrote, “Gratitude unlocks the fullness of life. It turns what we have into enough and more. It turns denial into acceptance, chaos into order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

Countless studies have been conducted on the effects of gratitude.

I’ve listed just four, researched by HAPPIER Humans. They are: 1. Gratitude improves sleep.

Gratitude has been shown to improve sleep quality, decrease the amount of time needed to fall asleep, and increase sleep duration. In a study of sixty-five individuals with a chronic pain condition, those who completed a daily gratitude journal each night reported half an hour more sleep than the control group. In a study of 400 healthy individuals, higher scores on a gratitude test were significantly correlated with better sleep. Also, those participants who ranked high on the gratitude measure also fell asleep faster, had better quality sleep, had increased sleep duration, and had less trouble staying awake throughout the day.

Your fresh start—your blank page—is a page in your journal of gratitude. As you journey through this new year, intentionally live the law of gratitude; you won’t be the same person two months from now. You will have set in motion a universal law: the more you express gratitude for what you have received, the more you will be given. Begin today to explore and integrate this beautiful, lifeaffirming grace into your life, and to your wonder and amazement, the miracles you have been seeking will unfold.

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.

2. Gratitude can strengthen your physiological well-being.

Gratitude has a positive effect on health. Research indicates that a person who practices gratitude is more adept at coping with and managing terminal conditions, such as cancer and HIV. A grateful person experiences positive changes in immune system function and a faster recovery from some medical procedures. Gratitude is associated with healthier behavior and has been found to reduce pain. Other benefits of gratitude include less frequent visits to the doctor, lower blood pressure, and decreased likelihood of developing a mental health disorder—all great reasons to keep counting your blessings!

3. Gratitude can increase longevity.

Although not technically “proven” to be the case, evidence suggests that gratitude may lead to a longer life. This is because optimism and positive emotion have been used to successfully predict a person’s mortality, and gratitude is strongly correlated with positive emotion.

4. Gratitude increases your energy levels.

Grateful people are much more likely to report physical and mental vigor. Gratitude makes people more likely to exercise. In an eleven-week study of ninety-six Americans, those who were instructed to keep a weekly gratitude journal spent an extra forty minutes exercising than the control group. This study also concluded that those with higher levels of vitality were also apt to be socially connected in positive and helpful ways. In other words, their energy was used to serve and bless those around them.

St. George Health & Wellness Magazine | January/February 2022 65

Reflect, Celebrate

and Ready Yourself for

Action

By Scott Allen, MD Nearly 4,000 years ago, the ancient Babylonians were the first people to record a “New Year’s resolution.” Instead of January, their celebration was held in March—the beginning of the planting season.

They renewed promises to their king and their gods with the hope that they would be blessed with a bountiful harvest. They cast their individual wants aside and aligned in a twelve-day festival.

Millenia later, in a display of hubris befitting the emperor of the known world, Julius Caesar realigned the calendar into our current Roman calendar. In so doing, he named the first month after Janus, the double-faced god of gates and doors. Janus held the key between what was and what is to come, simultaneously reflecting on the past and presiding over all beginnings.

66 www.sghealthandwellnessmagazine.com

Today, the tradition of New Year’s resolutions has morphed into a mostly secular ritual of self-improvement, usually focused on physical well-being. 45 percent of us make resolutions, but only 8 percent of us follow through.

This isn’t a failure of human discipline. It’s a failure of the modern resolution ritual. When given the means to complete a task, humans are generally competent. If your resolution is to exercise more, lose weight, stop an unpleasant habit, or otherwise make a big change— resolutions that we are poorly-equipped to execute—chances are you’re doomed to fail.

But I have some good news: as your friendly community physician, I’m here to tell you you’re already doing OK. If you live in southern

Trust yourself to move your life in a direction that is full of purpose and meaning.

Today, the tradition of New Year’s resolutions has morphed into a mostly secular ritual of self-improvement, usually focused on physical well-being. 45 percent of us make resolutions, but only 8 percent of us follow through.

Utah, you’re likely in the top 25 percent of the physical and social health spectrum. Here are a few facts:

1. You only need 4000 steps per day for optimum heart health. You don’t need to run marathons, but you need to move your body.

2. A handful of fruits and vegetables daily provides all the fiber, vitamins, and minerals you need.

3. You can eat carbohydrates and lead a fulfilling life. In fact, if you like bread, eat bread.

4. Your body can handle a few alcoholic drinks per week. Also, if you drink, you’re more likely to have a meaningful social life (and if you don’t drink, you’re likely to live longer, which is pretty awesome).

For best results, place your attention on an activity with which you already have some proficiency. It could be an artistic pursuit like music or writing. Or it could be your profession. Take what you have already developed, find someone who needs what you have to offer, and give it to them with all your energy. When that alignment occurs, time stands still as you become lost in the moment.

So this New Year, spend some time in contemplation of the past.

Find gratitude for where you’ve been. Acknowledge your strengths.

And ready yourself for action.

5. Eat sugar in moderation. Sugar is amazing and brings joy, so why would you deprive yourself the occasional burst of joy?

6.

Your physical appearance is fantastic. Studies are emerging that heightened focus on body image is leading to increased depression and anxiety. You don’t need botox to be beautiful.

This January, I’m encouraging my patients to take a lesson from the Book of Janus. Reflect on the past year. Celebrate your successes.

Honestly appraise your failures (my guess is that your “failures” will be where you learned the most). Like Janus, face the future and take action. Trust yourself to move your life in a direction that is full of purpose and meaning.

The best way to do this is to become engaged in a cause outside of yourself. Focus on improving the lives of those around you. For true happiness, the challenge of the activity has to match your capabilities.

If you align yourself with a worthwhile, engaging endeavor, one that alleviates the suffering of others, you’ll fall into a natural rhythm of satisfaction. By making the success of others your success, you align your mind with the minds of others. Our brains like to be aligned with other brains.

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!

St. George Health & Wellness Magazine | January/February 2022 67

Eating Clean.

What Does It Mean?

By Koby Taylor, PharmD

68 www.sghealthandwellnessmagazine.com

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FUSION PHARMACY Santa Clara (435) 703-9680 | St. George (435) 656-2059 | www.FusionSpecialtyPharmacy.com FUSION PHARMACY Santa Clara (435) 703-9680 | St. George (435) 656-2059 | www.FusionSpecialtyPharmacy.com Eating clean isn’t a new diet fad nor is it something that dietitians, physicians, or any health practitioner will tell you isn’t good for you.

When you google “eating clean,” you’re bound to find pages of good information: apps, news articles, blogs, recipes, and videos about eating clean. What I like about these two words is that they perfectly describe what eating clean means.

Eating clean means avoiding processed foods and anything with refined sugars. Eating clean means eating foods that are as close to their natural state as possible.

Some of you will remember what meals were like at your parents’ or grandparents’ homes. Every meal was prepared from scratch.

When I think back, simple things like pancakes or waffles didn’t come from a box; they came from separate ingredients being mixed together in the kitchen.

Over time, as our lives presumably got busier, food manufacturers made meals easier and quicker. Along came boxed and canned foods and pre-made frozen meals. Then came the advent of the microwave oven! I remember my family’s purchase of our first microwave oven.

Corn on the cob or baked potatoes were cooked and ready to eat in minutes. Faster cooking somehow became synonymous with “more time with the family.”

I often think about how drastically our food and eating habits have changed us as a society in just my lifetime. Based on this reflection, our hurried pace is not helping us save time or money, and it is not healthy for us. We eat in our cars. We eat in front of our computers.

We eat from our microwaves. We eat from boxed foods out of our freezers and refrigerators. Somehow, we’ve lost sight of nourishing ourselves with real, whole foods.

To eat clean or not to eat clean

Let’s make this simple. To really eat clean, you’re looking at going back to the old ways: growing food from your own garden, home canning your food for the winter, and utilizing your local butcher for locally sourced meat products. I know this sounds impossible, but with a few adjustments to your way of thinking and eating, it may not be.

My favorite easy, clean popcorn recipe from CleanFoodCrush.com Ingredients •2 tablespoons unrefined organic coconut oil, ghee, or avocado oil •1 /2 cup organic popcorn kernels •1 /2 teaspoon fine sea salt, to taste • 1 teaspoon smoked paprika

I understand that many of you don’t have a garden. I certainly don’t. But buying fruits and vegetables that are certified organic and non-GMO is a start. Grass-fed, free-range, growth-hormone-free meat and poultry are also better options. Yes, these items can be more expensive, but if you can make the switch in small increments, I believe the additional expense outweighs the possible costly health complications in the long run.

Have you ever heard the quote “Plans are nothing; planning is everything”? Eating clean takes planning and some prep work. Let’s use your favorite family recipe for chili as an example. Rather than buying the canned beans (which have been sitting in a metal can for a period of time), try buying the dry beans, soaking them yourself, and making your recipe from scratch. Switch your thinking; it is possible to make anything you buy in a can. The added bonus is that a few bags of beans cost less, won’t expire, and will go further than a single can of beans. It’s a simple, budget-friendly switch.

Planning and prepping can also bring you closer to your food. By this I mean that it will bring an appreciation for and awareness of what you’re feeding yourself and your family.

Will your cravings for soda and potato chips vanish? Probably not. But another way to take one small step toward eating clean is to limit these indulgences or stop treating them as staples to your family’s grocery list.

Marketing for unhealthy appetites is part of our culture. Ads portray some foods as fortified with vitamins and minerals that they claim are necessary for a healthy body. In fact, if foods need to be “fortified” with something, it means that “ingredient” is either not naturally found in the food or has been so depleted by processing that it needs to be added back in. The right packaging and the right catchphrases are helpful for profit margins but usually are not good for your health or your grocery budget.

Getting back to basics isn’t hard. It just requires that you slow down and be a little more conscientious about what you and your family are eating. Do some super sleuthing about eating clean, and have some fun with it. Too often, I hear patients say that they wish they could slow down. What better way than to start with your food?

Instructions Place a heavy-bottomed pot on your stovetop.

1. Add oil and heat over medium-high heat.

2. Once hot, CAREFULLY add 2–3 popcorn kernels as a test round. Once the first kernel pops, stir in the remaining 1/2 cup of popcorn. Carefully stir to evenly coat all the kernels with oil, then cover with a lid.

3. Next, allow the pot to sit undisturbed over medium heat. You’ll hear the popcorn pop continuously for about a minute or so.

4. Once the popping stops or slows drastically, immediately take the pot off the heat. Burnt popcorn is the worst, so tend to your batch!

5. Sprinkle with sea salt and paprika or seasonings of your choice, then toss to coat.

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 | January/February 2022 69

DITCH THE

RESOLUTIONS!

Focus on Creating Micro Goals and Healthy Habits for Long-Term Success

By Gini Grimsley The holiday season is a great time to look back at what we have achieved during the past year and to set goals we want to accomplish in the new year. When we think of resolutions, we typically think of big, lofty goals that bring sweeping lifestyle changes. But let’s be real; these often fail.

We all know the cycle. We jump into the first week of January inspired and on fire to make changes and implement new habits.

But by the time February rolls around, we’ve completely given up.

Why? The main issue isn’t the resolution; it’s the plan to get there— or the lack thereof. Without setting micro goals along the way, we struggle to stay motivated when we encounter a roadblock or hurdle.

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It usually takes about twenty-one days to create a new habit. In order to make a permanent change, stair-step your way into larger behavioral changes. Adjusting a habit can be viewed as a micro goal (or micro resolution), which can be re-evaluated as the year goes on so that you can continue to improve and get closer to reaching your ultimate goal. Creating healthy habits is a much more effective way to have a positive, long-lasting impact on your health.

To get started, think about your focus for the year. If your goals are related to health and fitness, think about the things you need more or less in order to be healthy in the new year. Maybe it’s to sleep more, eat better, exercise more regularly, or reduce stress. Whatever

the goal, don’t forget it will positively impact other areas of your life.

For instance, eating better provides you with more energy, aids in weight management, and helps with mental focus throughout the day. Working out produces endorphins and can help increase your strength and endurance, making you more productive at work and at home while also helping with weight and stress management.

Once you’ve listed out areas of growth and improvement, determine which one is the easiest to accomplish, and start there. Trying to change too many things at once can be overwhelming and often unrealistic.

Choosing one goal will keep you motivated so you stay on track.

Once you’ve set your main goal, start listing out the smaller steps you can take to help you get there. Think of each step as its own goal.

These smaller, easier goals should be based on changing behaviors rather than solely focusing on the desired results. I prefer setting a new, smaller goal every two weeks. This gives me something to work towards and keeps me motivated while also helping me slowly build healthy habits over time.

Often, making drastic, sweeping changes is not sustainable for the long term, and once you fall back into old habits, the changes you’ve made don’t stick. These micro goals are your key to success!

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

Steps to Setting Micro-Goals 1. Pick the goal on which you’d like to focus (example: starting a workout routine).

2. Break it down into the behaviors that support it (example: walking, lifting weights, practicing yoga, going to the gym).

3. Decide how much and how often you will repeat this behavior. This could be:

• Walking ten minutes every day.

• Going to the gym for thirty minutes three times per week.

• Practicing yoga twenty minutes per day.

4. P ick the easiest behavior to start with, and if none are easy, dial them back a little more and set even smaller goals, such as:

• Setting out clothes for the gym every night.

• Placing shoes by your desk to take a walk at lunch.

• Blocking out time on your schedule for yoga.

5. The behavior you have chosen should be something you can do five times per week for at least two weeks.

6. Start tomorrow!

7. Repeat with another small behavior change once the first behavior is mastered.

The key to making change in the new year is not to make sweeping changes but to choose smaller behavior-based changes that add up over time. Following this process helps set you up for success and a lifetime of health and happiness. Working to get a little better month by month will add up over the course of the year.

Whenever you hit a bump in the road, remember why you started and how far you’ve come!

SUMMER VIBES

GREAT MUSIC SERVED UP VARIETY STYLE

W W W. S TA R 98 1 .C O M St. George Health & Wellness Magazine | January/February 2022 71

About the Author After graduating with her associate degree from Mesa Community College, Arizona native Kaylee Cluff transferred to Dixie State University.

She is a junior at DSU and is pursuing a bachelor’s degree in public relations. She’s enjoying her time in southern Utah and is looking forward to exploring all the community has to offer.

Dixie State University Student Madalyn Forner Shares the Importance of Mental Health on College College Cam Campuses puses

By Kaylee Cluff College students are in a transitional period of their lives, and many are experiencing living away from home for the first time. While academics are given high priority on college campuses, being mentally healthy is also a key factor to overall student success.

wellness and awareness are year-round issues and concerns for both Dixie State University and the Booth Wellness Center.

In her essay to the judges, Forner noted that education helps remove the stigmas associated with mental illness. She also shared her own personal experiences with an overlooked mental illnesses.

“Education matters because people like me are misdiagnosed every day,” Forner said. “Each year in the U.S., over twelve million adults who seek outpatient medical care receive a misdiagnosis. That number is why education matters.”

Dahle explained that just as we all have physical health, everyone also has mental health. DSU is committed to engaging with students regarding their overall mental health with the services Booth Wellness Center provides, including destress events held near finals week.

Recently, Dixie State University student Madalyn Forner participated in the Miss Dixie State pageant and shared her passion for mental health awareness and the importance of educating others about various mental illnesses.

Forner’s own struggles and misdiagnosis left her feeling confused and alone. “Like many others, I was diagnosed with depression at a young age and was put on depression medication with no change to my mental state,” she explained. “No one even had the idea that maybe depression was a misdiagnosis. For years, this left me in the same state of mental turmoil that I had already experienced.”

It wasn’t until Forner suffered multiple suicide attempts that she went back to a psychiatrist and received a full diagnosis. “It took me almost dying to finally get some relief,” Forner shared. “When I think of others going through the same things I have gone through, I feel heartsick. Educating others on the subject of mental illness can not only increase tolerance and awareness, but it can also save lives from misdiagnoses.”

Dixie State University’s Booth Wellness Center, located on the DSU campus, has seen a patient increase of 120 percent since last fall as students utilize the mental health services that are available. Mental 72 www.sghealthandwellnessmagazine.com

Jamy Dahle, assistant director and outreach coordinator at Booth Wellness, explained that mental health awareness is especially important on college campuses. “College students face many unique changes and challenges,” she said. “It is important to be aware that these experiences have the potential to create feelings of being overwhelmed, worried, isolated, lonely, unmotivated, and sad, just to name a few.”

In order to raise awareness for mental health challenges, in March of 2019, DSU’s song and dance team, Raging Red, released a cover of Dear Evan Hansen’s “You Will Be Found,” where they highlighted real students’ mental health challenges. The video called attention to the hope and healing that can be found by seeking help, creating connections, and staying strong.

It is incredibly important for anyone struggling with mental illness to know that they are not alone. Asking for help may seem difficult, but it is a critical first step in cultivating mental wellness.

To view the “You Will Be Found” video, go to dixie.edu/found.

For more information about Dixie State University’s Booth Wellness Center, visit wellness.dixie.edu.

Passions and Hobbies Make Us Who We Are

By Bailey Bulkley, Student at Crimson Cliffs High School

My name is Bailey Bulkley, I am sixteen years old, and I live in St. George, Utah. I attend Crimson Cliffs High School where I am on the softball team. I am the oldest of four children. I love being an older sister, a teammate, a friend, and a daughter.

I’ve been playing softball for several years, and I have found a love for the sport that is unlike any other. I have played on three travelling softball club teams, and I’m currently going into my junior year playing softball in left field. I’ve had incredible coaches throughout my softball experience, and I’ve learned how to work hard to achieve my goals. I enjoy each year when softball season starts. I love bonding with my teammates as we experience winning and losing together, which I feel helps me to be a better teammate. I strive to be the kind of teammate that is there to lift up others when mistakes are made on and off the field. My teammates are a solid support system for me academically, physically, and socially; I strive to be that kind of support system for them also.

Because I am a junior in high school, I have the opportunity to experience new things and to focus on what I want to participate in during my senior year. I look up to my older teammates and try to learn from their experiences. One of the most meaningful lessons I have learned is how to set and achieve goals. I feel like goals are a big deal. Striving to reach goals helps to create habits that last a lifetime. Sometimes, in order to achieve my goals, I have to reach out to my parents, friends, and others for help. Some goals I am hoping to achieve are to graduate from high school and to attend Dixie State University. I would like to study dental hygiene.

I have a passion for fitness and love to be physically active, but I also enjoy baking and cooking. My grandma, Kerrie Prince, often bakes wedding cakes and makes desserts for her business. I’ve had the chance to learn several baking methods while working right alongside my grandma. She often makes desserts from our Dutch heritage and teaches me about it. I love to spend my time looking for new recipes and desserts to try so that I can share them with others.

The holiday season is my favorite because it consists of lots of baking and cooking. Thanksgiving and Christmas are both centered around being grateful and looking for ways to serve others. Baking fresh cookies for my friends and family is the way I show my love for them. My grandma has been a true mentor and example to me as I have watched her bake for others and look for opportunities to serve. My memories and experiences of baking and cooking with my grandma will be special to me forever.

My passions and hobbies make me who I am, and it is through them that I experience life. I am grateful for everything that I have, especially the special people in my life.

St. George Health & Wellness Magazine | January/February 2022 73

PIZZA FACTORY

ST. GEORGE PIZZA FACTORY TO CELEBRATE FORTY-THREE YEARS OF “CUSTOM-BUILT GOODNESS” IN 2022 have it your own way—custom-built. We also create our own sauces, and we make them fresh daily. The Pizza Factory provides the one-andonly Factory ambience while dining in our comfortable atmosphere,” Randall explained.

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

The Pizza Factory St. George, located in the historic Ancestor Square, has become one of the most well-known tourist stops in southern Utah over the past forty-three years.

“We have customers who say they plan much of their vacation around coming to The Pizza Factory when they come to town,” stated Bill Randall, founder and owner of The Pizza Factory in St. George.

After buying out some of the original owners, Bill Randall and Bill Kringlen opened up shop in St. George, Utah, on August 20, 1979. “We’re here because we love southern Utah and the people,” Randall stated. “We have a personal involvement with the community and want to continue providing a great place and environment where people can come and enjoy lunch and dinner.”

The idea for The Pizza Factory originated during the early 70s when a group of friends travelled to southern Utah for a ski vacation.

Finding there wasn’t a pizza parlor in the area, they declared that “the need created an opportunity.” Subsequently, the first Pizza Factory opened its doors in Cedar City, Utah, in 1974. Through the years, the menu offerings have been refined to now include Chicago-style deep-dish pizzas, specialty pizzas, sandwiches, calzones, a fresh salad bar, and deluxe desserts, including custom-built cookies, smoothies, and more.

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

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Menu choices are unlimited with a myriad of sauces and topping combinations from which to choose. The Pizza Factory offers nine made-to-order specialty pizzas in combination with the numerous sauces and toppings available. “Everything is done to order. You can

Over the years, two more Pizza Factory locations have been added, one at Pineview Plaza and one on the corner of Dixie Drive and Sunset Boulevard. These locations offer a combination of the Pizza Factory’s signature, custom-built pizzas as well as their createyour-own pasta dishes. They provide dine-in, take out, drive thru, and delivery.

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

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.

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.

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.

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.

The Painted Pony

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.

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.

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.

Twenty-Five Main Café

25 Main Street, St. George, UT 84770 | 435-628-7110 Cafe | Coffee Shop | Gourmet cupcakes | $ Mon.–Thurs., 8:00 a.m.–9:00 p.m.; Fri.–Sat., 8:00 a.m.–10:00 p.m.

Visitors step from the streets of St. George to an atmosphere reminiscent of a Soho cafe when they stop by this counter-style downtown gem for breakfast, lunch and dinner.

Delectable salads, panini sandwiches done to perfection, and pasta are the featured menu items, but most diners frequent the café for its cupcakes. Twenty-Five Main is perfect for a business lunch or breakfast, a get-together with friends or a quiet spot to relax in the evening before absorbing the downtown art-walk in St. George.

St. George Health & Wellness Magazine | January/February 2022 75

What Can Aerial Yoga Do for You?

By Kerry Ann Humphrey, OTR/L, IBCLC I exhale deeply and feel myself moving deep inside my body as I wrap my arms around the nylon straps and rest my head on my arms. I have been hanging upside down for several minutes in the yoga trapeze. Now I am taking a rest to let my body adjust to being upright again.

Yoga has been part of my life for the past fifteen years, and trapeze yoga has been part of that practice for the past three. Yoga enthusiasts often indulge in yoga toys to enhance their practice, and the yoga trapeze has been just such an indulgence for me.

Why would a normal person want to do aerial yoga? I hear an assortment of different rationales: “It looks hard.”

“I don’t do regular yoga.” “I am not that strong.” “I am not that flexible.” The list of reasons not to try aerial yoga seems endless and can easily discourage someone from experiencing this fun and beneficial practice.

However, consider the history of aerial yoga and it’s benefits before writing off this practice. Aerial yoga, like traditional floor yoga, has a long history. In the 1970s, BKS Iyengar, the founder of his own style of yoga, was notorious for his use of yoga props and for fashioning ropes into slings that used yoga mats and blankets. Yoga props are traditionally simple devices, such as blocks, belts, or blankets, that help clients to improve their experience of the practice, but the yoga sling is a prop of another sort and can be used as an assist to clients.

The physical and mental benefits of inversions are numerous. Hanging upside down is, in many ways, a method to gaining a new perspective. Research shows that inversion:

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• Increases neurotransmission.

• Improves mood and focus.

• Raises the level of self-confidence.

• Improves energy levels and restful sleep.

• Increases muscle strength, flexibility, and tension.

• Aids in joint and immune health.

• Reduces nerve pressure, realigns the spine, rehydrates spinal discs, and improves traction between the vertebrae.

• Decreases the symptoms of pelvic organ prolapse and pelvic pain.

• Improves digestion.

• Increases lymphatic drainage.

• Improves blood circulation.

Hanging upside down for even a brief period increases blood flow, leading to a healthy, natural glow after a workout.

A good instructor will modify an aerial yoga workout to fit the needs of each client and provide assistance on the trapeze while confidence is gained. The perception that aerial yoga is difficult needs to be dispelled. You have been adventurous enough to sign up for spin class, boot camp, Zumba dance, and plyometrics. Isn’t it time you found out how aerial fitness might benefit your wellness routine?

About the Author Matt and KerryAnn Humphrey have fifty-five years combined experience in occupational therapy (OT) practice. They met at UTMB-University of Texas Medical Branch at Galveston in Galveston, Texas, and have been married for twenty-seven years. Matt and KerryAnn have three adult children. They have lived in the southern Utah area for twenty-seven years.

They recently ventured into private practice in Hurricane, Utah, and are owners of Unity Health and Wellness.

To learn more about aerial yoga or to join an aerial yoga class, please call Unity Health and Wellness at (435) 703-6600 or visit 258 West State Street in Hurricane, Utah.

Four Tips to Honor Your Health Without Dieting

By Emily Fonnesbeck, RD, CD It’s that time of year again—the time when everyone you know is going on a diet. Nutrition can feel very confusing and overwhelming any day of the year, but especially now. It seems that everyone has an opinion, and they claim absolute truth with their eating style or diet plan.

Add to this the possible health concerns, the need to accommodate many different appetites within a family, and the societal pressures on body image. It’s easy to choose one of two things: to throw your hands up in despair or go on a diet.

It is this all-or-nothing attitude—not the food—that is really your worst enemy when it comes to eating. That’s why I like advising people to live more in the gray, going with something that feels more moderate and flexible while also helping them take responsibility for their health and well-being. Here are four ways you can honor your health without feeling overwhelmed, obsessive, or preoccupied.

1. Balanced meals Diet culture would teach you to cut out foods or food groups, which only results in unsatisfying meals. This is particularly true for carbohydrates and fats, two food groups often villainized.

Including carbs and fats with protein and a fruit or vegetable will help to stabilize blood sugar levels, reduce cravings, and prevent you from getting overly hungry. Balanced meals will give you the sustainable energy you need to push away from the table to live your life for a few hours without needing to think about food.

This means an omelet at breakfast will feel more satisfying with a piece of toast and avocado or butter. Your sandwich at lunch will keep you full longer if you use bread instead of a lettuce wrap, eating a fruit or a vegetable as a side instead. Adding rice or a potato to your chicken and vegetables at dinner will likely result in less nighttime snacking than if you had gone without it.

In today’s nutrition culture, it’s easy to equate healthy eating with restrictive eating, but I definitely maintain that healthy eating is actually flexible eating and inclusive of a wide variety of foods. When your eating patterns have variety and are flexible, you’re less likely to behave in chaotic ways around food. Feeling full and satisfied from your meals and snacks is your solution. Not feeling full and satisfied is what leads to problematic behaviors.

2. Listen to hunger/fullness cues We are all born with tools to self-moderate food choices. This is largely done by listening to the way our body communicates its needs to us through hunger and fullness signals. Too often, we get too busy to listen, or we listen to some sort of external indicator instead: a clock, a diet, food rules, or even a well-meaning caretaker that tells us when to eat or stop eating.

Even if you have ignored these signals, they never actually leave you. With practice, you can redevelop the ability to hear and respond to hunger and fullness cues. I would recommend being intentional about doing this by actually recording your level of hunger before eating and your level of fullness after eating. You may find that you are actually really good at knowing when and how much to eat as you gain practice with listening to, responding to, and respecting hunger and fullness cues.

3. Eat regularly Hunger and fullness cues could feel unreliable at first, especially if eating habits have been haphazard or chaotic. You should be intentional about checking on your level of hunger every three to four hours. On occasion, you could probably go five hours, but beware of getting overly hungry, which leaves you less than level-headed about food choices.

It’s important to be proactive in meeting your needs, especially as you are learning new ways to behave around food. Getting overly hungry could lead to chaotic eating, which would only reinforce the belief that you can’t self-moderate without rules. Keeping a somewhat regular pattern of eating each day will create more positive experiences with food where you are more likely to feel confident in your ability to meet your needs. Essentially, you’re avoiding becoming reactive with food by being more proactive.

4. Meal planning Lastly, I would recommend having a plan for meals throughout the week. It doesn’t need to require a lot of prep work or hours in the kitchen, but I do think it’s wise to plan ahead. What most people are looking for in a diet is structure and predictability, which can be reproduced without going on a diet.

Because everyone’s meal planning techniques are different, if you are unsure about how to design a meal plan that meets your needs, seek out a registered dietitian who will teach you how to organize meals and snacks that are balanced, adequate, and realistic for you.

St. George Health & Wellness Magazine | January/February 2022 77

A High-Fiber Diet Is for Everyone

By Diane Del Toro High-fiber diets have changed dramatically over the last decade, especially as the popularity of eating a vegetarian or vegan diet has turned beans and grains into meal-time staples.

According to the Institute of Medicine, women should consume at least twenty-five grams of fiber daily, while men should aim for at least thirty-one grams. Consuming that much fiber may sound like a daunting task, especially for those who have been eating differently. But before you decide a high-fiber diet is too hard to maintain, read on.

There is a long list of health benefits associated with eating high fiber that cannot be ignored. These include weight loss; decreased risk of type 2 diabetes, heart disease, and certain cancers; healthier gut bacteria; increased longevity; and stronger bones. A healthier, longer life seems worth 78 www.sghealthandwellnessmagazine.com

the challenge of changing your diet— even in incremental steps—until you are eating the recommended amount of fiber each day.

Thankfully, there are many delicious high-fiber foods available and a wide variety of easy ways to add them to your diet. Here are nine foods you may not have considered that will give you a lot of fiber bang for your buck: 1. Berries Berries are known for being high in antioxidants and low in calories, but did you know that they are also full of fiber? One cup of raspberries or blackberries has nine grams of fiber. Strawberries and blueberries weigh in at nearly four grams of fiber per cup.

Eat them alone, sprinkle them on cereal, or add them to smoothies.

2. Beans Lentils, black beans, pinto beans, chickpeas…there are so many varieties of beans, and all contain high amounts of fiber. Your best choices are white beans (nineteen grams of fiber per cup), lentils (sixteen grams of fiber per cup), black beans, and pinto beans (both with 15 grams of fiber per cup).

3. Avocados Known for their healthy fats and the delicious taste, avocados have increased in popularity over the last decade. A half of an avocado contains nine grams of fiber. Holy guacamole!

4. Broccoli A member of the cruciferous family (along with cauliflower, cabbage, and kale), broccoli is not only rich in nutrients but is also rich in fiber. One cup of steamed broccoli contains five grams of fiber. Generally speaking, the darker the vegetable, the higher the fiber content. Carrots, beets, collard greens, swiss chard, and kale all have approximately three to four grams of fiber per cup.

5. Popcorn If you are looking for a snack that has the added benefit of being high fiber, look no further. One cup of popcorn (popped, of course) contains one gram of fiber. While this may not seem like a lot of fiber, consider how many cups of popcorn you consume while watching a movie. Just remember to leave out the butter, and go light on the salt. Better yet, use a seasoning that is high on flavor and low on sodium, like Mrs. Dash or Old Bay.

6. Whole Grains Good news, bread lovers! 100 percent whole wheat bread, whole wheat pasta, brown rice, and oats are fiber rich foods. A half cup of cooked oatmeal has five grams of fiber while a slice of whole grain bread contains two grams. One tip to remember: when purchasing bread, check the label. Whole grains should be the first ingredient listed in order for it to be considered a real whole grain.

7. Apples The saying “An apple a day keeps the doctor away” may be true for this fiber-rich food.

When eaten with the skin, a medium-sized apple has four grams of fiber, and it is a sweet and crunchy snack that satisfies those late afternoon cravings.

8. Potatoes Red potatoes, purple potatoes,

sweet potatoes, and white potatoes—all are a good source of fiber. A medium-sized sweet potato offers five grams of fiber and is high in vitamin A; a small white potato with the skin comes in at three grams of fiber. Potatoes have been given a bad rap over the years because of their association with these bad actors: sour cream, butter, bacon, sodium, and fat. Eat them baked, steam, or boiled but pass on the deep-fried.

9. Nuts Raw nuts are an excellent source of protein and healthy fat, but almonds, pumpkin seeds, and sunflower seeds contain three grams of fiber per serving (about a quarter cup). Eating nuts will quickly increase the amount of fiber in your diet, but be careful not to overdue since nuts are calorie-rich.

St. George Health & Wellness Magazine | January/February 2022 79

Cool Season Recipes for a Healthy Winter

By Corey Allred Winter is a time when many people struggle to enjoy a wide variety of fruits and vegetables because so many favorites are out of season. But winter gives us tasty cool season harvests like apples, pears, squash, and root vegetables. One of my favorite snacks is sliced Pink Lady apples with a sprinkle of cinnamon and a drizzle of fresh almond butter. If you stop by my home at dinner time, you’ll probably smell a variety of vegetables roasting. It’s a super easy way to make delicious and very nutritious dinners while enjoying the warmth in the winter.

If you’ve been looking for ways to enjoy more cool season vegetables, try these simple but delicious recipes:

Roasted Root Veggies

Ingredients: 2 beets, peeled and chopped 2 carrots, peeled and chopped 2 parsnips, peeled and chopped 1 large onion of choice, chopped 2 tablespoons of grape seed or avocado oil 2 to 3 cloves of fresh minced garlic or garlic powder (1 teaspoon of garlic powder = 1clove) 1/2 teaspoon salt 1/4 teaspoon pepper Instructions: Preheat oven to 400 degrees. Wash all veggies and pat dry. Setting aside the veggies, mix all other ingredients in a resealable bag or a bowl. Add all the veggies, and massage mixture in to the veggies and evenly coat them. Pour all ingredients on to a sheet pan lined with parchment paper or silpat mat.

Bake for 15 minutes; stir and bake another 10 minutes.

Root Veggie Hummus

Ingredients: 1/2 cup Roasted Root Veggies (see recipe above) 2 cloves garlic 1 (19 fluid ounces) can chickpeas, drained Juice of 1/2 lemon 1 tablespoon tahini 1/3 cup olive oil 1/2 teaspoon salt Black pepper, to taste Optional: Sprinkle lemon zest and fresh chopped parsley on top or mix right in.

Instructions: Add all ingredients to a food processor or blender, and blend until smooth. Enjoy with sliced veggies, crackers, or corn chips.

80 www.sghealthandwellnessmagazine.com

Sweet Potato Steak Fries

Ingredients: 3 sweet potatoes, yams, or a mix 2 tablespoons grape seed or avocado oil 2 to 3 cloves of fresh minced garlic or garlic powder (1 teaspoon of garlic powder = 1 clove) 1 teaspoon of salt 1 teaspoon black pepper Instructions: Preheat oven to 400 degrees. Place all ingredients in a large bowl or zipper bag and vigorously mix together.

Once all potatoes are lightly coated with mixture, place on a baking sheet lined with parchment paper or silpat. Roast at 400 degrees in a standard oven for 15 minutes, then flip and roast for 10 minutes more.

In a 1 cup serving, there are approximately 170 calories, 26 carbohydrates, and 1.8 grams of sugar Savory spice options Sweet spice options Real Salt brand seasoned salt 2 tablespoons coconut oil Taco seasoning 1 teaspoon cinnamon 1 tablespoon of maple syrup or honey

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