Southern Utah Health & Wellness Magazine July/August 2026

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On The Cover:

Community & Culture

Sleep Apnea: More Than Just Snoring 26

Cruciferous Vegetables: A Nutritional Shield Against Disease ........................................... 44

Everyone Needs the Core 5 This Summer 48

Cooling the Body Naturally: Chinese Nutritional Therapy for Summer Heat 50

Small Steps, Stronger Hearts: A Personal Guide to Cardiovascular Vitality ............... 60

Mind & Body

My Doctor Told Me the Answer. I Ignored Him for Ten Years. 30

on the

The Surprising

& Fitness

of

Prosperity & Purpose

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 Southern Utah Health & Wellness Magazine, its owners, or its staff.

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

Swinging Left is Hard

Afew months ago, I decided to do something that sounded simple but in reality is extremely hard and makes me look absolutely ridiculous. I decided to learn how to swing a golf club from the left side.

For context, I am right handed and have played golf since I was ten years old. I love the game. I also respect it enough to admit that golf has a special way of humbling a person. One minute you feel like Jack Nicklaus. The next minute you are standing in the desert, looking for a ball that apparently joined a witness protection program.

Golf is already hard. That is part of the addiction. So naturally, I thought, “Why not make it harder?”

The first time I tried to swing left handed, my body had no idea what committee was in charge. My feet were confused. My hips filed a complaint. My hands looked like they had never met each other before. Every aspect of the motion felt foreign.

That is when I realized something important: I could not fake it. I had to go back to the basics. Grip. Stance. Alignment. Rotation. Balance. Tempo. I had to think about where my weight was, how my shoulders turned, how my hips moved, and what my hands were doing through impact.

I also had to look at my strength and flexibility in a different way. A golf swing is not just arms and a club. It is feet, hips, core, shoulders, wrists, posture, timing, and mobility all having a meeting in less than two seconds. When one area is tight, weak, or lazy, the rest of the body has to make up for it.

Learning from the opposite side exposed things I had ignored. It showed me where I lacked rotation. It showed me which muscles were not pulling their weight. It reminded me that flexibility is not just for yoga mats and people who can touch their toes without making barnyard noises.

Science backs this up. The adult brain is not fixed like old concrete. It can keep changing, adapting, and building new connections. Researchers call this neuroplasticity. When we learn new skills, especially skills that require coordination, attention, and movement, the brain has to recruit different pathways and improve communication between regions.

Training the nondominant side of the body can also improve control and awareness. Studies on motor learning have shown that practicing with the nondominant hand can improve precision and increase communication between both sides of the brain. Other research on strength training shows something called cross education, where training one limb can create strength gains in the opposite limb.

The body is more connected than we sometimes think. When you challenge one side, the other side is not sitting on the couch eating chips. The whole system pays attention.

That has been true for me with golf. Learning to swing left has made me more aware of my right-handed swing. It has forced me to notice the small things. It has made me more patient and more curious and has helped me laugh at myself, which is usually cheaper than therapy and only slightly more painful than a bad round at Sunbrook. The bigger point is not golf. The bigger point is growth.

Most of us like the comfort of what we already know: familiar routines, people, opinions, workouts, meals, habits, and excuses. Comfort is nice. It is also sneaky. If we are not careful, comfort can convince us that staying the same is the same as being safe.

But some of the best parts of life wait just outside the place where we feel competent. Maybe it is trying a new type of exercise. Maybe it is reading an article in this magazine and realizing, “I may need to pay attention to this.” Maybe it is having a difficult conversation you have been avoiding, walking into a class where you do not know anyone, asking for help, or admitting that your form, habits, thinking, or schedule need improvement. It can feel awkward and slow. It can make you feel like a beginner again.

Good. Beginners learn, listen, and ask better questions. Beginners do not assume they have everything figured out. That is the hidden gift of doing something new and hard. It wakes you up, forces you to notice, and gives your brain and body a reason to grow.

This edition of Southern Utah Health & Wellness Magazine may have an article you do not think applies to you. Read it anyway. There may be a topic that makes you a little uncomfortable. Sit with it. There may be an idea that challenges how you eat, move, think, rest, communicate, or care for yourself. Do not dismiss it too quickly. Sometimes the thing you least want to try is the thing that shows you where you are ready to grow.

As for me, I will keep working on my lefthanded golf swing. It is ugly, humbling, and awkward. But it is also teaching me and making me better!

That is what I want for you as well!

Brendan Dalley, Editor

Advertising Sales & Community Liason

Laci Wall - Life Integrated

Trish DeMarcus - Elemental DNA & Detox

Design & Editing

Diane Del Toro - Southern Utah Health & Wellness Magazine

Shannon Mondry - Mondry Design

Digital & Social Media

Tyson Koford - Found Local Marketing

Konner Taylor - Digital Intern

Guest Contributors

Michele Bettridge, Sales Director for Snow Canyon Retirement Community

Christian Dockstader, Owner of True North Float

Dr. Cathleen King, DPT, Founder of Primal Trust

Dr. Jayson Malufau, DO, Primestin Care

Richard Preston, Preston Office Solutions

Katie Rillos, 2026 Graduate, Utah Tech University

For information on how to contribute or advertise with us, visit our website at www.SUHealthAndWellness.com, email connect@SUHealthAndWellness.com or call us at (435) 236-2966.

Southern Utah Health & Wellness Magazine, proudly published in St. George, Utah

The publisher is not responsible for the accuracy of the articles in Southern Utah 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 2026.

IMAYOR’S MESSAGE

n the City of St. George, we believe that community gatherings are the lifeblood of a thriving city. They do more than simply fill our calendars; they weave together the cultural, social, and economic threads that define our shared identity. Whether through fitness, the arts, or the celebration of our heritage, these events transform our city into a home where everyone feels a true sense of belonging.

The spirit of connection was on full display during April’s St. George Art Festival, which welcomed tens of thousands of people—residents and visitors alike—in a celebration of art and culture.

Looking ahead, we are already building excitement for our signature traditions. We are officially on the “Road to 50” for the St. George Marathon. This world-class event is celebrating five decades as an autumn tradition in St. George, and this year’s race promises to be bigger and better than ever.

Add to that our 37-year sister-city partnership with Ibigawa, and it becomes clear that our reach extends far beyond our borders, connecting us to friends across the globe.

Likewise, preparations are underway for Dixie Days in September, when we will honor our pioneer heritage through the Dixie Roundup Rodeo, Dinner on Main, the Dixie Days Festival, the carnival, historical treks, a golf tournament, and much more.

I encourage you to step outside this summer and engage with your neighbors. Whether you are participating in a Mayor’s Walk, exploring a downtown gallery, or simply enjoying our stunning landscapes, remember that every interaction strengthens the fabric of our community.

To stay updated on all our summer festivities, please visit sgcityutah.gov. I look forward to seeing you at an event very soon!

Mayor Jimmie Hughes

City of St. George

UTAH TECH UNIVERSITY

Dear Neighbors and Friends,

As Utah Tech University prepares to welcome students for the 2026–27 academic year this fall, I am filled with gratitude, pride, and optimism for the future we are building together.

The 2025–26 academic year was one of extraordinary achievement for our students, faculty, and staff. From the success of our Utah Tech Trailblazer athletic programs to inspiring performances in the arts, music, and dance, our campus has been energized by the support of the incredible Southern Utah community. Every game attended, performance applauded, and campus event celebrated reflects the partnership that makes Utah Tech truly Southern Utah’s university.

At Utah Tech, we know higher education changes lives. Through hands-on learning, personalized support, and strong connections with industry and community partners, our students are preparing to lead in healthcare, business, education, engineering, the arts, and emerging technologies. As a comprehensive polytechnic university, we continue to expand academic opportunities to meet the workforce needs of our region and beyond.

Looking ahead, there has never been a more exciting time for Utah Tech University. Later this year, we will launch Uniting Trailblazers: Strategic Plan 2030, a bold vision that will guide our university’s future and strengthen our impact across the region. Alongside this effort, we are preparing a comprehensive fundraising campaign dedicated to student success, academic excellence, and expanded opportunities for generations of Trailblazers to come.

I warmly invite our community to join us this fall as we celebrate a new academic year alongside our students, faculty, and staff. Whether attending an athletic event, performance, lecture, or campus celebration, you are an important part of the Utah Tech family.

Thank you for believing in Utah Tech University and for continuing to support the students whose futures are being shaped here every day.

With gratitude and optimism,

Shane B. Smeed Utah Tech University President

MOVING SOUTHERN UTAH FORWARD: How Active Transportation Is Building a Healthier Community

By Tiffany K. Gust, MS, Exercise Physiologist

Across Southern Utah, more residents are discovering that wellness does not always begin inside a gym. Sometimes it starts on a morning bike ride along the Virgin River Trail, a walk through a neighborhood pathway, or a commute to work on two wheels instead of four.

From St. George to Hurricane, Ivins to Washington, communities throughout Washington County have invested heavily in trails, bike lanes, and active transportation corridors designed to improve both quality of life and public health. Organizations like Southern Utah Bicycle Alliance (SUBA) have helped lead the effort, advocating for safer streets, expanded trail systems, and a stronger cycling culture throughout the region.

For many residents, especially middle-aged and older adults, these improvements are creating new opportunities to stay active, connected, and healthy year-round.

“Southern Utah is uniquely positioned to support active lifestyles,” said Kelli Prince, president of SUBA. “We have incredible weather, beautiful scenery, and growing trail connectivity that allows more people to safely enjoy cycling and walking as part of everyday life.” Washington County has become increasingly recognized for its growing network of recreational and commuting routes. Popular corridors like the Virgin River Trail system allow cyclists and pedestrians to travel through multiple communities while avoiding vehicle traffic. New bike lanes and expanded infrastructure near Utah Tech University are also helping students and residents choose alternative transportation options more safely and confidently.

The region’s trail growth continues to accelerate. According to Lloyd Sutton, several major projects are currently underway or planned for summer 2026.

The Middleton Wash Trail extension will connect the existing trail system to the Red Cliffs Mall area and the Middleton neighborhood, creating improved access for both recreation and commuting.

Another significant project, the Virgin River Trail extension from Springs Park to Mall Drive, will create a looped trail option similar in length to the popular Mayor’s Loop, giving residents another safe and scenic route between River Road and Mall Drive.

The highly anticipated SR-7 Trail project is also moving forward. The first six-mile phase of the regional trail system will connect Desert Color to River Road and Desert Canyons, eventually forming part of a much larger trail planned to parallel the full SR-7 corridor.

The numbers behind Southern Utah’s trail system are equally impressive. The City of St. George currently owns and maintains more than 79 miles of paved multi-use trails, along with an additional 10 miles of privately owned public-access trails maintained by organizations including Intermountain Health, Desert Color, and Tech Ridge. Across the greater St. George metro area—including St. George, Washington, Ivins, Hurricane, Santa Clara, and Washington County—there are now approximately 170 miles of paved trails available to the public.

Trail usage continues to rise dramatically as more residents embrace outdoor activity and active transportation. St. George actively monitors trail traffic at 15 locations throughout the city and records approximately 1.3 million trail uses annually. These improvements are more than recreational amenities; they are public health investments.

The American Heart Association continues to recommend regular physical activity to reduce the risk of heart disease, high blood pressure, diabetes, and depression. Even moderate activities such as walking or recreational cycling for 30 minutes a day can significantly improve cardiovascular health, mobility, balance, and mental wellness.

For older adults especially, low-impact exercise like cycling can help maintain joint mobility and independence while reducing stress and improving overall energy levels.

Cycling also offers an important social benefit. Weekend group rides, neighborhood walks, and community trail events encourage connection and help combat isolation, an increasingly important component of overall wellness.

Southern Utah’s cycling community has continued to grow in recent years, including the rising popularity of e-bikes. Electricassisted bicycles are helping many residents stay active longer, travel farther, and continue riding despite joint pain, aging, or physical limitations.

At the same time, community leaders emphasize that safety education must grow alongside ridership. According to the Utah Highway Safety Office, Utah has experienced a steady increase in bicycle-related crashes in recent years, with distracted driving and failure to yield remaining among the leading causes of cyclist accidents.

Recent updates to Utah’s e-bike laws are also designed to improve rider safety, particularly for younger riders. Under Utah law, children under 16 may not operate Class 3 e-bikes, and riders between the ages of 8 and 14 must be supervised by an adult while riding on public roads. New helmet requirements for younger riders are also helping promote safer riding habits statewide.

Safety advocates say education and awareness are key as more cyclists share roads and trails. Simple habits can make a major difference:

• Wear a properly fitted helmet.

• Use front and rear bike lights.

• Stay visible with reflective clothing.

• Avoid headphones while riding.

• Follow traffic laws and trail etiquette.

• Assume drivers may not see you.

• Put phones away while driving or cycling.

The conversation around active transportation is also expanding into workplaces and healthcare systems.

One recent example is the installation of secure bicycle lockers at Intermountain Health facilities in St. George. The project was made possible through collaboration between Craig and Di Shanklin, SUBA, Wayco Construction, and the Ironman Foundation. The bike cages provide caregivers and hospital staff with a safe and convenient place to store bicycles while at work, encouraging healthier commuting options and supporting employee wellness.

Projects like these reflect a larger shift happening across Southern Utah. Trails and bike lanes are no longer viewed only as recreational features; they are becoming part of community infrastructure that supports public health, economic vitality, and long-term livability.

As Southern Utah continues to grow, many residents hope active transportation remains part of future planning. Wider bike lanes, connected trail systems, safer intersections, and improved pedestrian access can help ensure that people of all ages feel comfortable walking or riding throughout the community.

For longtime cyclists and first-time riders alike, the message is simple: movement matters. Whether it is a sunset walk through a neighborhood trail, an early morning ride to work, or a family bike ride along the Virgin River, active transportation is helping Southern Utah build not only healthier individuals but also a healthier community overall.

Connect with us online and discover our how map displays most of the bike routes, multi-use trails, and plans in the greater St. George area. Zoom and pan to discover current and planned trails.

Happy cycling!

SPioche Our Neighbor,

By Jay Bartlett

omewhere in my back catalog of articles, I sang the praises of our Nevada neighbors in Caliente for their burgeoning mountain bike scene. They have a nicely rounded mix of wellbuilt, very fun trails. Kershaw-Ryan State Park’s trail system even hosts the annual Broken Record 3 and 6 Hour Challenge mountain bike race. This high-desert town has really embraced the mountain bike community.

So when whispers of new trails began hitting my perked-up ears, I was eager to know more. News of new trails is always good news, and as it turns out, Caliente’s neighbor (so technically our neighbor as well!), Pioche, decided it was high time to build a trail network of its own! The idea is simple: get more people out exploring, discovering cool trails, and enjoying the towns that make those adventures possible.

Now, I don’t want to make it sound like there is some sort of trail rivalry between Pioche and Caliente ... or is there? Hmmmm. No. I’m sure they’re fine with each other. Anyway, the cool thing is that when you get to the “T” in the road at Panaca, if you turn left and drive about fifteen minutes, you’ll find Caliente. Turn right for about the same amount of time, and you’ll find Pioche. So hitting multiple trail systems and flavors of trails is easy.

In fact, the Prospector Trails (not to be confused with Prospector Trail in St. George) are on the opposite side of Treasure Hill from town, so the drive is even shorter. I’m hoping one day a trail will drop into Pioche. It would be fun to ride to town for a coffee, then head back into the hills for another lap. For a moment, you can

catch sight of Pioche through the trees from the Silver Strike Summit Trail, so that might be a good place to make it happen.

Anyhow, the trails that are already there are worth the time to explore. There are just over sixteen miles of well-thought-out, flowy, twisty, good-fun trails. Three trails begin right at the trailhead and converge higher on the hill, with connectors between them, making shorter loops easy to figure out. It’s also a fun way to tack on a few extra miles toward the end of a ride without committing to a long loop.

Once you get a little higher on the hill, there is the aforementioned Silver Strike Summit Trail, which seems to run a little easier counterclockwise, with Claim Jumper providing a cool downhill. Or run it the other way and challenge yourself with a techy climb. The views up here are outstanding, with long-range scenery and tree-lined singletrack.

Up here, you’ll also find Gold Fever—I believe it’s my favorite section—an out-and-back that is such a sweet ride that I did it twice! It ends at a primitive dirt road that looks fun and will take you back to one of the main trail intersections, but I couldn’t resist the smile-inducing rip back along its twisty track. Perhaps this trail will continue with future expansions, but it is definitely worth the ride as it sits!

So, it may sound like I’m being paid to talk up these cool trails, but the fact of the matter is that I get paid exactly the same as I do for writing these articles: bupkis. I’m writing about them because I love exploring new trails, and if there’s a road trip involved, even better. Maybe you feel the same. If so, I encourage you to pack up the car and go find some new dirt to put under your tires!

ABOUT THE AUTHOR

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

SContributed by Intermountain Health, Health 360

t. George’s sunny weather, neighborhood streets, bike paths, and places like Washington Wheels Park make it easy for children to ride year-round. E-bikes and e-scooters can be part of that fun, but they also move faster than many children, teens, and parents realize.

That’s why Utah’s updated electric mobility law, House Bill 381 (HB 381), is important for families. Effective May 6, 2026, the law added clearer rules for e-bikes, e-scooters, and other electric mobility devices, including helmet requirements, age restrictions, and regulations for higher-powered vehicles.

For families in Southern Utah, now is a good time to review the rules before the next ride.

“E-bike- and e-scooter-related injuries are skyrocketing nationwide, as these modes of transportation are becoming more accessible and popular among kids and teenagers,” says Devan Stucki, MD, a pediatrician at Intermountain Health and St. George Regional Hospital. “Those trends are even more prevalent here in St. George given our year-round sunny weather and how easy it is to be outside all the time.”

What Utah’s New Law Means for Kids

Utah’s updated law provides clearer guidance for families using e-bikes and e-scooters.

One of the most significant changes is helmet use. Riders under age 21 must wear a helmet when operating an e-bike or e-scooter on public roads. The law also maintains several age restrictions:

NEW UTAH E-BIKE LAWS: WHAT ST. GEORGE FAMILIES SHOULD KNOW

• Children under age 8 may not ride.

• Riders under age 14 must be supervised.

• Riders under age 16 may not operate a Class 3 e-bike.

• Impairment laws apply as well. Operating an electric mobility device while impaired can result in DUI charges.

The takeaway is simple: before your child rides, know what type of device they are using, where they are allowed to ride, and what safety rules apply.

Why Speed Matters

“Speed is far and away the biggest difference maker in e-bike and e-scooter injuries compared to regular bikes and scooters,” Dr. Stucki says. “The faster a kid is traveling when they crash and get injured directly increases their chance of a serious injury, especially head trauma.”

The biggest difference between traditional bicycles and electric devices is speed. Higher speeds mean less reaction time, more severe crashes, and a greater risk of serious injury. While a regular bicycle or scooter can certainly cause injuries, e-bikes and e-scooters often travel much faster than many children are accustomed to handling.

Why E-Device Injuries Can Be More Serious

While cuts, scrapes, sprains, and broken bones are common, head injuries remain the greatest concern. “Often, head injuries or traumatic brain injuries occur, which are the most serious and can drastically change a child’s life,” Dr. Stucki says.

Dr. Stucki notes that e-devices are associated with higher rates of hospitalization, ICU admission, and traumatic brain injury than

traditional bicycles and scooters. They may also increase the risk of internal injuries.

Make Helmets Rule Number One

If your family changes only one thing, start with helmets. “Helmet use is alarmingly low among all wheeled sport riders, and this includes e-devices,” Dr. Stucki says.

That’s especially concerning because helmets work. “Helmets reduce the risk of head and brain injuries by up to 90 percent, and this is even more important on e-devices where the kids are crashing at higher speeds and are at higher risk of serious injury,” Dr. Stucki says.

Choose a helmet designed for e-bike or e-scooter use, make sure it fits properly, and replace it after any significant crash.

Help Kids Build Skills Before Riding

Riding safely requires maturity, judgment, and practice. Dr. Stucki encourages parents to consider whether their child can follow traffic rules, make safe decisions, and understand the risks associated with higher speeds. Before riding in traffic or crowded areas, children should demonstrate that they can start, stop, turn, brake, and safely navigate their surroundings.

Parents should establish clear expectations for riding in neighborhoods, parks, bike lanes, and multiuse paths. Children

should ride with traffic, watch for pedestrians, and slow down around others.

Watch for Risky Habits

Common risky behaviors include:

• Riding without a helmet

• Wearing improper footwear

• Riding double

• Riding too fast

• Riding at night without proper lighting

• Riding into traffic

• Riding while distracted by a phone

• Riding without adequate experience

Setting clear expectations before a ride begins can help reduce unnecessary risks.

Let’s Keep Kids Active and Safer

E-bikes and e-scooters can be a great way for kids to stay active, spend time outdoors, and enjoy everything St. George has to offer. The goal is not to take that away. It is to help families build safer habits around it.

With Utah’s new law now in effect, this is a good time to review the rules, check helmet fit, and help young riders develop safe habits before they hit the road.

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Where Community and Housing Meet: The Impact of REACH

Strong communities are not built by chance, but by people who choose to show up for one another. That spirit of connection and the care residents have for each other is easy to see throughout Washington County, where residents, businesses, and REALTORS® come together to support housing opportunities and strengthen the place we call home.

These people-centered initiatives are the backbone of a strong community. One standout example is the local REACH Foundation. This program is powered by the Washington County Board of REALTORS® and stands for Real Estate Assistance for Community Housing. It is built on the spirit of giving and brings together real estate professionals, local businesses, and community members who are committed to enhancing community well-being by expanding access to attainable and quality housing.

REACH exists to help individuals, families, and our local workforce put down roots in Washington County. It assists residents in their move from renting or struggling situations into stable homeownership, while also supporting housing-related community needs. The program combines grants, advocacy, and community support to make housing more achievable.

So how is this done? The program helps by providing down-payment assistance for qualified buyers, expanding housing access

By the Washington County Board of REALTORS®

in the community, and supporting essential workers, families, and local community members in obtaining stable housing.

But beyond the financial help, there’s something more meaningful happening. These efforts create stability for individuals and families, strengthen neighborhoods, and keep people connected to this place we call home. It’s a way to build a future right here in Southern Utah. This impact comes from people who show up and care enough to give back.

In Washington County, REALTORS® continue to lead by example. While people often think of REALTORS® as helping clients buy and sell homes, their role goes much deeper. Behind the scenes, many are actively volunteering, supporting local programs, and organizing events that make a real difference for local families—proving that small efforts, when done together, can create lasting change. At the end of the day, it’s not just about houses. It’s about creating pathways, breaking down barriers, helping people put down roots in the community they love, and building a future where everyone has a place to call home.

If you’d like to support our mission or learn more about how REACH is expanding housing opportunities in Washington County, visit www.RealtorsREACH.com. You can also stay up to date on grant cycles, program updates, and community impact by following us on Instagram: @realtors_reach.

SOUTHERN UTAH SUMMERS AND CHRONIC PAIN: Why Heat Can Make Symptoms Worse

By the Vista Healthcare Team

Southern Utah summers are beautiful, but for many people living with chronic pain, rising temperatures can also bring increased symptoms. From migraines and joint pain to swelling and nerve irritation, heat can make chronic conditions more difficult to manage.

Providers at Southwest Spine and Pain Center say understanding how heat affects the body may help patients better prepare for the summer months and recognize when symptoms should be evaluated by a healthcare provider.

Why Heat Can Increase Pain Symptoms

When temperatures rise, the body works harder to stay cool. Blood vessels expand, fluid shifts throughout the body, and dehydration becomes more likely. For some people, these changes can increase inflammation, swelling, headaches, fatigue, and pain sensitivity.

“Many patients notice their symptoms flare during the summer months, especially in Southern Utah, where temperatures can become extreme,” said Jon Obray, MD, a double board-certified pain management physician who trained at Johns Hopkins University and completed pain fellowship training at Mayo Clinic. “Heat affects everyone differently, but it can contribute to worsening pain in certain conditions.”

Inflammation and Joint Pain

People with arthritis and other inflammatory conditions often report increased stiffness, swelling, or aching during periods of extreme heat. Heat can cause blood vessels to dilate, which may increase swelling in already irritated joints and tissues. In addition, dehydration may reduce joint lubrication and contribute to muscle stiffness, cramping, and discomfort.

Summer activities can also unintentionally contribute to flareups. Yard work, hiking, summer travel, sports, and long periods of standing may place additional stress on painful joints and muscles.

Migraines and Heat

Heat is also a common trigger for headaches and migraines. Dehydration, bright sunlight, disrupted sleep, and overheating can all contribute to migraine attacks. Even mild dehydration may trigger headaches in people who are already prone to them.

“Many patients don’t realize how sensitive the nervous system can be to heat and dehydration,” said Shawn Allen, MD, neurologist at Vista Healthcare. “For patients who already struggle with migraines or chronic headaches, even small changes in hydration, sleep, or heat exposure can sometimes trigger significant symptoms.”

Southwest Spine and Pain Center works closely with providers across the Vista Healthcare network, including neurology specialists, to help coordinate care for patients with complex neurological and

chronic pain conditions when additional evaluation or treatment is needed.

A Comprehensive Approach to Pain Management

“Southwest Spine and Pain was founded in 2011 in Southern Utah to meet a need where we felt there was a deficiency in pain care,” said Derek Frieden. “There were not many interventional pain management physicians in the region, so we assembled a group of fellowship-trained interventional pain physicians who trained at some of the top programs in the country. Those programs include Johns Hopkins, Mayo Clinic, and Harvard. The care patients receive in this region matches anything available elsewhere in the country.” Today, Southwest Spine and Pain Center provides advanced interventional pain management care throughout Utah, helping patients access specialized treatment close to home through minimally invasive and comprehensive treatment options designed to improve function and quality of life.

Tips for Managing Summer Pain Flare-Ups

While not every flare-up can be prevented, there are steps that may help reduce symptom severity during hot weather:

• Stay hydrated throughout the day.

• Avoid prolonged outdoor activity during peak afternoon heat.

• Take breaks during physical activity.

• Use cooling strategies such as shade or fans.

• Monitor swelling or sudden symptom changes

When It May Be Time to Consider Pain Management

Occasional soreness after activity is normal, but persistent or worsening pain should not simply be ignored as “getting older” or “just the heat.” If pain, swelling, headaches, or discomfort begin limiting daily activities or reducing quality of life, it may be time to consider a pain management evaluation.

At Southwest Spine and Pain Center, providers work with patients throughout Utah to create individualized treatment plans designed to help patients stay active, improve function, and better manage chronic pain conditions.

To learn more or to schedule an appointment, visit SWSP.com or call 435-215-0257.

BEFORE THE FIRST BELL :

TBy Lori Wright, CEO Family Healthcare

he last weeks of summer move quickly in Southern Utah. One minute, you are swimming at Sand Hollow State Park; the next, supply lists are landing in your inbox, and backpacks are stacked by the door. Before that first bell rings in August, July and early August are the ideal time to take care of the health basics that set kids up for a strong school year.

BACK-TO-SCHOOL HEALTH PREP IN SOUTHERN UTAH

A back-to-school physical is more than a piece of paper. It is an opportunity to check in on growth, vision, hearing, sleep, mood, and any new concerns that may have come up over the summer. Done well, it can catch small issues before they become bigger ones and give parents real confidence heading into the year.

School Physicals: More Than a Form

An annual school physical is a smart idea for children of every age. Children change significantly from one year to the next, and a yearly visit gives a provider the opportunity to track growth, screen vision and hearing, review immunizations, and evaluate the overall picture of a child’s health. Annual physicals are also a chance to ask about anything you may have been wondering about, including appetite, growth spurts, screen time, sleep patterns, or mood changes.

Sports Physicals: Cleared to Play

Student athletes in Utah are required to complete a preparticipation physical before joining a school sports team. The exam reviews heart and lung health, joint and muscle history, prior injuries, and any conditions that could affect safe play. For many families, the sports physical doubles as the annual checkup. It is also a chance to discuss proper hydration, conditioning in the desert heat, and recognizing signs of concussion or overuse injuries.

ABOUT THE AUTHOR

More Than the Physical

Back-to-school readiness goes beyond a single exam. Here is a short checklist for the weeks ahead:

• Update immunizations.

• Schedule a dental cleaning. Dental issues are a leading cause of school absences.

• Get a vision check. Blurry vision can affect a child’s ability to learn.

• Reset sleep schedules. Move bedtimes earlier by fifteen minutes every few days during the two weeks before school starts.

• Check in on emotional readiness. Some children are excited and some are anxious. Both reactions are normal.

A Strong Start to the Year

A little preparation now goes a long way once the bell rings. Take care of the physicals, the paperwork, and the small things that tend to get left until the last minute. Then enjoy the final days of summer with your family, knowing your children are ready, healthy, and set up for a strong year ahead.

We Are Here to Help

Family Healthcare provides school and sports physicals, immunizations, dental care, optometry, pharmacy services, and behavioral health support for the whole family. New patients are typically seen within two weeks, and we accept most insurance plans and offer a sliding fee scale. With clinics in Cedar City, St. George, Hurricane, and Springdale, getting your child ready for the school year does not have to mean a long drive or a long wait.

Call 435-986-2565 or visit familyhc.org to schedule a back-toschool visit.

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

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IN THE LONG RUN:

Ultramarathoner/Grandmom Ashley Paulson Shatters World Record(s) for 100-Milers

By Marianne Hamilton

It’s a safe bet that Ashley Paulson’s idea of a party differs dramatically from that of the average human. Take, for example, her recent trip to the 2026 Boston Marathon: Climbing aboard a treadmill at the Marathon Expo—at 3:36 a.m., hours before the Expo opened—Ashley then spent the next 12 hours, 47 minutes, and 10 seconds running. More specifically, running 100 miles nonstop, aside from five very abbreviated bathroom breaks.

In so doing, the St. George native—a former professional triathlete, endurance runner, and fitness icon—demolished the prior Guinness World Record for the fastest 100-mile sprint by a woman on a treadmill. At 44 years of age, with four children and a grandchild, Ashley carved nearly 90 minutes off the prior record of 14:15:08. Pending verification of videos and officials’ statements, Ashley will become a new Guinness record holder.

Although Ashley had actually planned to run the Boston Marathon two days later, wisdom—and a justifiably fatigued body—kept her in her hotel room, avidly watching runners stream by her window. The day before she left, acknowledging that she might not be fully race-ready, she noted, “After my attempt at the record on Saturday, I’ll be in the last corral to start. And I’ll be doing my party pace, kind of walking, jogging, and waddling.”

It’s worth noting that Ashley’s new indoor world record bookends her prior outdoor 100-mile title, which she earned a scant two months before her triumph in Boston. At the Jackpot 100 Mile in Henderson, Nevada, Ashley emerged as the women’s division champion, paring 20 minutes off the prior women’s record and finishing second overall with a time of 12:19:34.

Yet Ashley’s road to endurance running fame wasn’t entirely predictable. Growing up, she’d watched as her father competed in (and suffered through) marathon running. “I’d think, ‘Oh my gosh, he’s crazy; why would he intentionally put himself through that?’” she laughs. “I’d see his face, and he’d look miserable. But that definitely planted a seed in me somewhere.”

Casual jogs to stay in shape eventually became a passion for running longer and longer distances. At some point, triathlon entered the picture. By 2013, married to her husband Matt and a mother to twin girls, Ashley became determined to run a sub3 marathon. Engaging a coach, she also aimed to take on the grueling IRONMAN® World Championship in Kona.

Though another pregnancy sidelined those plans, Ashley continued to train and race. Six months after giving birth, she earned a

prestigious IRONMAN Pro Card, given only to those who achieve a high-level result at a qualifying triathlon. Her running résumé quickly filled with stellar credits: IRONMAN tris and Double IRONMAN contests (mandating a 4.8-mile swim, a 224-mile bike ride, and a 52.4-mile run).

Then, in 2020, one week before her next event, the world shut down. Says Ashley, “I thought, ‘Oh no, what am I going to do?’ Though I’d said I’d never get into ultras, there was still a 100-miler going on the next weekend. So I jumped in and fell in love with it. And now here I am, addicted to crazy, long things!”

Though Ashley was told she couldn’t possibly excel at both marathons and ultrarunning, that same year she qualified for the Olympic Trials in the marathon in Atlanta, Georgia. Since then, she has twice conquered the Badwater 135, the unimaginably arduous 135-mile race held annually in Death Valley—in July. With temperatures topping 130 degrees and an elevation gain of 14,600 feet, it is considered the world’s toughest footrace. Ashley first topped the podium in 2022, setting a new course record. She returned the next year, carving a full two and a half hours off her own record and becoming the Overall Champion. She plans a return to Badwater in July.

“I live in St. George, so what better place to train?” she says, breaking into full-throated laughter again. She adds that her 2026 running agenda also includes the “Triple Crown of 200s,” three 200-mile races run consecutively over four months—Tahoe in midJune, Bigfoot in August, and Moab in early October.

For many mortals, endurance running eventually takes a toll on the body. But despite nearly two decades of high-level competition, including 140 marathons, Ashley has (mostly) avoided injury. Well, there was that “hip overuse” episode, earned last year when she (naturally) set a new record in Antarctica at The Great World Race,

completing seven marathons on seven continents. Otherwise, she notes, a mindful training regimen has kept her on the road.

“I really try to listen to my body. I kind of keep that IRONMAN mentality of always cross-training, so I don’t have those injuries. And I have a home gym with treadmills and bikes and the iFIT app, so even if I’m not running one day, I’m still moving,” Ashley says.

The iFIT app, she adds, is a global fitness platform offering more than 10,000 different workouts that take users on trips to exotic locales via video—many with Ashley as their high-energy, everencouraging, pink-haired guide. And about that hair: “I went pink in 2018,” she confides. “I just thought I’d do it for a month; eight years later, here I am. iFIT hired me as a coach about that time, so I guess it works.”

What also works is the love and support Ashley receives from Matt. No slouch in the athletic department himself, Matt has completed many of the events in which Ashley has competed. But those efforts are his way of understanding all that’s required for her to perform at the elite level, Ashley says. “He pushes me. If I don’t feel like working out, he’ll say, ‘Remember what you’re fighting for; what your goals are.’ I’m super blessed that he’s so supportive. At my big races, he’s my biggest cheerleader.”

Despite the international accolades, the records, the medals and belts—none of which Ashley displays anywhere in the Paulson household—Ashley says the biggest honor is being able to motivate others, especially those “of a certain age” who are just beginning their athletic journey.

“I often hear people say, ‘It’s too late for me,’” she says. “I’m a grandmother, and I hope to be at the Olympic Trials in 2028. I’ll be 47, so I’ll have to fight like Hades … but I’m up to the challenge. Don’t be afraid to dream, to fight for your goals. And don’t wait to be motivated. If you move your body, the motivation will come.”

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 on one of our local trails, she serves on the board of the Kayenta Arts Foundation and supports the City of St. George as a grants writer for arts and recreation programs. She and her husband, Doug, are also co-administrators of the Southern Utah Wine Club, founders and co-directors of the United State Power Walking Association, and race directors for the Huntsman World Senior Games. The former Ms. Senior Universe 2022-2023, Marianne is a proud breast cancer survivor and a member of the Intermountain Health Oncology Patient-Family Advisory Council.

MSLEEP APNEA: More Than Just Snoring

By Dr. William Plumb, Plumb Dental

ore and more dentists and dental professionals are making airway health a significant part of their practices. We are learning that sleep apnea affects a great number of people, and many do not even realize they have it. It affects much more than just sleep. Sleep apnea influences dentistry, cardiovascular health, weight management, relationships, mental health, and even workplace safety.

Here are some things about sleep apnea that everyone should know:

• Snoring is a common symptom, but not everyone with sleep apnea snores.

• In some cases, people literally stop breathing dozens or even hundreds of times per night.

• Many patients do not feel “sleepy,” but they do feel irritable, foggy, anxious, or depressed.

• Untreated sleep apnea is strongly associated with high blood pressure, heart disease, stroke, diabetes, atrial fibrillation, and an increased risk of dementia.

• Athletes and thin people can be affected, along with those who are overweight.

• Children can suffer from sleep apnea as well.

• CPAP machines are not the only treatment option.

Let me expound on the association between sleep apnea and cardiovascular disease. When you stop breathing, your body becomes oxygen deprived. Stress hormones are released, and large pressure swings occur inside the chest. When this happens repeatedly, night after night, blood vessels can become damaged and lose elasticity.

As more research is conducted in this area of medicine, we are discovering stronger correlations between sleep apnea and other health conditions. We are also learning that it affects far more than just your energy level throughout the day.

Orthodontists are known for straightening teeth, but their work can go far beyond tooth position. They are growth experts, and some have received additional training that helps them recognize and

promote proper jaw size and positioning so airway management will be less of an issue for their patients in the future.

This is important because many children who exhibit symptoms of ADHD are simply not breathing well. With minimally invasive treatment and training, their quality of life could be greatly enhanced.

There are two basic types of sleep apnea: central and obstructive.

Central sleep apnea is less common (about 10 percent of cases) and occurs when the brain stops sending signals to breathe. In these cases, a device monitors breathing patterns and automatically applies pressurized oxygen when needed.

Obstructive sleep apnea accounts for the majority of cases. It occurs when the body relaxes, muscles lose tone, and the airway becomes blocked. CPAP machines are often prescribed, but other treatment options are available.

Anterior positioning devices can be made by nearly all dentists. These appliances connect the upper and lower jaws so the lower jaw maintains a forward position. This helps prevent it from falling backward and collapsing the airway. Studies show that anterior positioning devices can maintain an open airway and improve sleep quality.

Talk to your dentist about any symptoms of sleep apnea that you or a loved one may be experiencing, and find out how you can achieve a healthier and more restful night’s sleep.

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

ABOUT THE AUTHOR

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

WThe Lasting Impact of Family Mealtime The Lasting Impact of Family Mealtime

By Chris Eschler, Health and Well-Being Life Coach

e all want our grandchildren to become their best selves. If you wonder how to encourage them to communicate more openly, make good decisions, stay grounded in their values, and take academics seriously, the answer may surprise you with its simplicity. Often, it begins with spending time together around the dinner table. When it comes to encouraging these qualities, grandparents have more influence than they might realize simply by sharing regular mealtimes with their grandchildren.

The warmer months provide a wonderful opportunity to gather the family, fire up the grill, and enjoy precious moments together. Whether you are serving hot dogs, burgers, and vegetables fresh off the grill or pulling a casserole from the oven, what matters most is not the food itself; it is the relationships being built around the table. For grandparents, shared meals can become meaningful opportunities to strengthen bonds and support grandchildren’s emotional well-being.

Even busy, independent teens appreciate dinnertime connection more than they let on. In fact, 80 percent of adolescents report wanting family mealtime. In addition to routine dinners at home, a regular weekly meal at Grandma and Grandpa’s house may become something your grandchildren genuinely look forward to.

Research from the National Center on Addiction and Substance Abuse at Columbia University shows that regular family meals five to seven times per week can have a substantial impact on children and teens. The research found that consistent family meals foster:

Stronger relationships: When mealtimes provide a safe and relaxed space, grandchildren feel loved, heard, and understood. Your attentiveness makes a lasting impact, whether or not you are the primary caregiver. Relationships are built through conversation and devoted time together, and mealtime creates the perfect opportunity for both.

Healthier choices: Children and teens who regularly share meals with family are less likely to experiment with drugs, alcohol, or tobacco. In fact, among teens participating in five to seven family meals each week, only 8 percent reported being very or somewhat likely to try drugs.

Religious and spiritual connection: Families who eat together are more likely to stay connected to shared values, family traditions, and religious practices. The research also found that teens participating in frequent family dinners were 50 percent more likely to attend religious services four or more times each month.

Lower stress and increased resilience: Forty-six percent of teens report carrying high levels of stress. However, teens in families who regularly share dinner report one-and-a-half times less stress than those who have fewer family meals. Consistent, positive mealtimes help children feel nurtured, secure, and supported, which can lessen anxiety and increase resilience.

Academic and behavioral benefits: Better grades and fewer behavioral problems are also associated with consistent family meals.

With benefits that reach far beyond the dinner table, it is worth finding simple ways to make family mealtimes more meaningful.

Suggestions for Creating Meaningful Mealtime Experiences

Share Your Stories

Grandchildren love hearing stories about your childhood, meaningful family traditions, and even funny blunders. Nostalgic experiences can be created by spending time together in the kitchen, pulling out heirloom recipe cards, and recreating treasured family recipes. These moments create lasting memories while connecting each generation to its past.

Create Family Mealtime Rituals

Consider simple traditions such as family prayer at mealtime, sharing one kind thing about each person at the table, or creating an “honored guest chair” that highlights a different grandchild each week.

While creating meaningful mealtime experiences can be fun, elaborate dinners and complicated plans are unnecessary. What matters most is your presence, attentiveness, and the love you bring to the table. Your warm, loving influence can help shape confident, connected, and emotionally healthy grandchildren.

ABOUT THE AUTHOR

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

When I was first diagnosed with chronic Lyme disease, my doctor mentioned, almost in passing, that I might benefit from retraining my brain’s amygdala. I nodded politely and dismissed the idea before he finished his sentence.

I was a physical therapist who believed, deep in my bones, that my problem was an infection, not stress. So I spent the next decade hunting for the right treatment, the right supplement, and the right specialist while raising two young children and getting sicker every year.

At my worst, I was mostly bedbound. My kids were in full-time care because I could not be the mom I wanted to be. I lived in a dark, quiet room, unable to tolerate light or sound. My diagnoses now included chronic fatigue syndrome, mold toxicity, POTS, MCAS, and severe anxiety.

And my doctor, ten years earlier, had told me the answer.

What I Finally Could Not Ignore

What finally broke me open was a pattern I could not unsee. My symptoms would shift from better to worse within the same hour, and they tracked my emotional state far more reliably than any toxin. I would leave a hopeful doctor visit feeling better before taking a single remedy. A difficult family conversation could flare my body for days.

That was when I had to admit it. My nervous system was deciding, moment to moment, whether my body was safe enough to heal.

When the nervous system perceives ongoing threat, it produces a stress chemistry that shuts down repair, slows digestion, raises inflammation, and fragments sleep. You cannot believe you are fighting a tiger and heal at the same time. The body chooses survival every time.

This is why so many people with long COVID, chronic fatigue, POTS, MCAS, dysautonomia, mold illness, and stubborn anxiety stay stuck despite excellent care. Their treatments are not wrong, but the underlying signal is still “not safe.”

My Doctor Told Me the Answer. I Ignored Him for Ten Years.

By Dr. Cathleen King, DPT

A Forty-Day Experiment

After a decade of refusing the answer, I finally tried it. I made daily nervous system regulation the main course of my care, not a side dish: vagus nerve toning, brain retraining, and gentle somatic movement practiced a few minutes at a time, several times a day. Within weeks, my symptoms began to soften. They were not gone, but they were softer, with more room between the flares. Sleep that had been broken for years slowly began to consolidate again.

Recovery is a journey, not a sprint. But what I have seen in thousands of people is that forty days of consistent, gentle practice is enough to feel something different. What if forty days from now, your sleep was deeper, your shoulders softer, and you trusted your body a little more?

Begin

Nervous system regulation is still missing from almost all medical training, even though the science has been strong for more than a decade. That gap is quietly costing people their recovery. It is why I teach this work through Primal Trust and offer free training for healthcare practitioners who want to integrate it into the care they already provide.

If you have chased treatments that never quite worked, the missing piece may not be another protocol. It may be the system underneath them all—the one that decides whether your body is defending or repairing.

Begin small, begin daily, and give yourself forty days.

ABOUT THE AUTHOR

Dr. Cat is the founder of the Primal Trust Academy & Community, an online, education-based nervous system regulation program for people living with chronic illness.

After years of navigating Lyme disease, mold toxicity, chronic fatigue, and more, she shifted her focus from protocols to neuroimmune healing. Her work integrates neuroscience, immune signaling, and lived experience to help people restore safety in the body.

Dr. Cat is passionate about teaching others how regulation, not force, is the missing link in chronic illness recovery.

40 Days to Help Your Nervous System Heal Itself

A daily practice grounded in neuroscience and trauma-informed care. 20,000+ people and counting have completed our programs.

Chronic fatigue, anxiety, gut issues, mystery pain –when the nervous system stays stuck in a stress response, the body struggles to repair. The good news: regulation can be learned, through brain retraining and somatic practices you can do from home. How Healing Happens is Dr. Cat's free book on the science and the daily practice. Scan for your copy.

For Healthcare Practitioners Give your patients the missing piece

Scan to learn about our practitioner partnership

Scan for a free copy of our book, How Healing Happens

Refer your chronic illness patients to Primal Trust for nervous system support alongside the care you already provide.

“I worked my whole life for my home. Why would I leave it now?”

It’s one of the most honest questions older adults ask when the topic of senior living comes up.

For many people, home represents independence, memories, comfort, familiarity, and identity. It’s where birthdays were celebrated, grandchildren played, holidays were hosted, and life unfolded room by room.

So when someone suggests senior living, the first reaction is often:

• “I’m not ready.”

• “I’m healthier than the people who live there.”

• “I don’t want to lose my freedom.”

• “I’m not giving up my house.”

• “I don’t want to be told what to do.”

• “What if I don’t fit in?”

• “I’d rather stay where everything is familiar.” And honestly, those feelings make sense.

So What Keeps People at Home?

Many older adults stay home longer because:

• The house feels safe.

• They fear losing independence.

• They don’t want to spend the money.

• They think senior living is “for old people.”

• They don’t want to leave their memories.

Why Would I Ever Want to Leave Home?

By Michele Bettridge, Sales Director for Snow Canyon Retirement Community

So Why Would Someone Choose Senior Living?

Freedom from yard work, repairs, plumbing issues, and snow removal.

• A built-in social life.

• Health and wellness support.

• Peace of mind.

Maybe the better question is “What kind of life do I want next?” Senior living isn’t about giving up. It’s about simplifying. It’s about connection. It’s about choosing support before life forces the decision through crisis, illness, injury, or isolation.

For many residents, the surprise is not what they gave up—it’s what they gained. They didn’t lose their life; they got their life back.

Don’t Just Take It From Us . . . Hear from a Few of Our Residents and Their Families

“We waited too long. That’s the honest truth. My parents didn’t lose independence. They gained connection, support, and a better everyday life. Now they say it all the time: ‘We should have done this twenty years ago.’” —Mark F.

“We have lived here at Snow Canyon for almost a year now and are so glad we made the decision to declutter and downsize from our home in St. George. As residents in independent living, all of our needs are met. We especially enjoy the exercise classes and the gym. We also enjoy playing pool! There are so many activities and entertainment options in the evenings. But most important are the friendships we’ve made here with both residents and staff!” —Marilyn C.

It’s not like home. It is home.TM

SCAN CODE OR CALL TO LEARN MORE

An exceptional setting to gather, connect, and experience life with loved ones — surrounded by the timeless allure of Southern Utah.

A SPLASH OF FUN AND FITNESS FOR YOUR DOG

By Anita DeLelles, LMT

For many dogs, there’s nothing more exciting than splashing into the water on a warm day. Whether it’s a pool, lake, beach, or backyard kiddie pool, swimming offers far more than simple entertainment. It’s a healthy and enjoyable activity for dogs, providing physical exercise, mental stimulation, and valuable bonding time with their owners.

Helping Dogs Stay Active at Any Age

Unlike some high-impact activities that can strain joints and muscles, swimming provides a gentle workout for dogs of all ages. The natural resistance of water helps dogs exercise their entire bodies without placing excessive stress on their joints. This makes swimming beneficial for senior dogs, overweight pets, or dogs dealing with arthritis and mobility issues.

Many older dogs who struggle with long walks or vigorous play on land are able to move comfortably in the water. Swimming allows them to stay active while reducing discomfort, helping maintain flexibility, strength, and overall quality of life.

A Powerful Cardio Workout for Dogs

In addition to being low-impact, swimming is also an outstanding cardiovascular workout. Just like humans, dogs benefit from activities that strengthen the heart and lungs. Regular swim sessions can improve stamina, boost endurance, and help dogs maintain a healthy energy level. Dogs that swim frequently often develop better overall fitness and muscle tone because swimming engages multiple muscle groups at once.

The constant movement required to paddle, balance, and navigate through the water creates a full-body workout that builds strength naturally. For dogs that need to lose weight or maintain a healthy body condition, swimming can be an excellent calorie-burning activity that feels more like play than exercise.

Boosting Mood and Reducing Anxiety

The benefits of swimming go beyond physical health. Water activities also provide important mental stimulation. Dogs are naturally curious animals, and new environments, sensations, and challenges help keep their minds engaged. The sound of water, the feeling of swimming, and the excitement of retrieving toys or exploring new surroundings can all provide healthy mental enrichment.

Swimming may even help reduce stress and anxiety in some dogs. Exercise releases energy and encourages relaxation, which can lead to calmer behavior at home. Many pet owners notice their dogs appear more content and relaxed after a swim session, especially highly energetic breeds that need regular outlets for physical and mental activity.

Swimming as Quality Time Together

Perhaps one of the greatest benefits of swimming is the bonding experience it creates between dogs and their owners. Spending time together in the water encourages trust, playfulness, and shared enjoyment. Whether tossing toys into the lake, wading along the shoreline, or simply relaxing poolside together, these moments help strengthen the connection between pets and their families.

Of course, safety should always come first whenever dogs are around water. Not all dogs are natural swimmers, and some may need time to build confidence. Introducing dogs to water slowly and positively is important. Allow them to explore at their own pace without forcing them into deeper water before they feel comfortable.

For beginner swimmers or breeds that struggle in the water, a properly fitted dog life jacket can provide additional support and confidence. Owners should also supervise dogs closely at all times and watch for signs of fatigue. Even strong swimmers can become tired, especially during long play sessions. Swim time should be limited to fifteen-minute intervals with periods of rest.

All dogs should be checked by a veterinarian prior to swim season to ensure they are physically fit enough to swim. Guided sessions with a trainer are an ideal way to introduce dogs to the sport. After

swimming, it’s also a good idea to rinse dogs with fresh water to remove chlorine, salt, or other irritants that could affect their skin or coat. Never let dogs swim in water showing signs of algae. Paying attention to ear care is especially important for dogs prone to ear infections, since trapped moisture can create problems if not addressed properly.

Swimming truly is a great activity for dogs. It combines exercise, mental stimulation, stress relief, and family bonding into one fun experience. With proper supervision and a few simple precautions, swimming can become a healthy lifelong activity that keeps dogs happier, healthier, and ready to make a splash all summer long.

To participate in Summer Splash n’ Fun, stop by WOOF! Wellness Center & Training Academy in Santa Clara, call (435) 275-4536, or visit woofcenter.com.

ABOUT THE AUTHOR

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

TECHNOLOGY PROBLEMS COST MORE THAN YOU THINK: Why Managed IT Services Are Essential for Today’s Small Businesses

By Richard Preston, Preston Office Solutions

Managed IT services have quickly become one of the most valuable solutions for small to midsized businesses (SMBs). By outsourcing IT management to a Managed Technology Services Provider (MTSP), organizations can improve profitability, reduce downtime, free internal resources, and gain a competitive edge. These services typically include 24/7 network monitoring, cybersecurity, firewall and intrusion detection, backups, disaster recovery, preventive maintenance, reporting, and help desk support. Together, they address the growing challenges modern businesses face as technology becomes more critical and complex.

Growing dependence on IT is one of the primary drivers behind managed services. Nearly every business now relies on technology to operate efficiently and deliver products and services. As technology rapidly evolves, it becomes increasingly difficult for SMBs to maintain the expertise required to properly deploy, manage, and monitor their IT environments internally.

This leads directly to increased complexity. Modern IT environments demand specialized knowledge across disciplines such as networking, applications, databases, desktops, and telephony. For SMBs, the breadth and depth of these requirements often exceed the capabilities of limited internal resources, placing them at a disadvantage compared to organizations supported by a dedicated team of experts.

Many businesses also struggle with insufficient support models. One-person IT consultants or very small in-house teams cannot effectively handle unexpected outages, security threats, or proactive monitoring needs. In contrast, managed service providers deliver continuous oversight and enterprise-grade cybersecurity protections at a cost SMBs can afford.

A lack of formal processes further increases risk. Studies show that most IT downtime is caused by unmanaged change. SMBs

ABOUT THE AUTHOR

often lack standardized documentation, change-management procedures, and preventive strategies, leaving their systems vulnerable to disruptions that negatively impact operations and revenue.

As technology use increases, so do productivity challenges. Slow response times to IT issues frustrate employees, increase downtime, and hurt morale. Managed IT services reduce these pressures by proactively resolving problems and allowing internal staff to focus on strategic initiatives instead of constant breakfix work.

Cost control is another major concern. Even as IT budgets shrink, demand for reliable technology continues to grow. Managed services offer predictable monthly costs while alleviating the burden on internal departments expected to do more with fewer resources.

Finally, technology erosion and compliance requirements present ongoing risks. Without regular preventive maintenance, IT systems degrade over time, leading to unplanned failures. In addition, many businesses must comply with strict regulatory standards such as HIPAA, GLBA, or Sarbanes-Oxley—areas in which most SMBs lack sufficient expertise.

These challenges explain the rapid growth of managed IT services. Organizations that outsource IT gain reliability, security, and strategic focus, proving that if IT management is not a core competency, partnering with experts is often the smartest business decision.

About Preston Office Solutions

Based in St. George, Preston Office Solutions has served Southern Utah and Southern Nevada for more than four decades, providing trusted technology solutions, including managed IT services, cybersecurity, and print solutions, to help businesses remain secure, productive, and competitive.

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

The Price You Pay Still Matters

By Branden DuCharme, CMT

Many of us love long-term investing because it sounds clean: buy good assets, ignore the noise, and let time do the work. I believe in that. Tall oaks are not grown by checking the soil every fifteen minutes.

But every philosophy has a hidden assumption. The assumption behind “just hold long enough” is that your time horizon is actually long enough.

Valuation is not a market-timing stopwatch. A high cyclically adjusted price-to-earnings ratio (CAPE) does not ring a bell and say, “Sell by Tuesday.” Robert Shiller’s public market data tracks U.S. stock prices, dividends, earnings, inflation, and the CAPE ratio back to 1871, making it one of the more useful long-term valuation lenses we have. Invesco noted that, as of February 2025, its CAPE measure stood at 41.1x and the Shiller P/E at 37.2x, levels higher only 6 percent and 8 percent of the time, respectively, since 1983. Here is the uncomfortable part: Invesco found the relationship between CAPE and one-year forward returns was “practically zero,” but the relationship with ten-year forward returns was much stronger, with an R-squared of 0.78 for 1983–2015. Its model also suggested roughly 0.5 percent annualized capital returns, or about 2.3 percent total returns, over the next decade. That is not destiny. It is a reminder that price matters most when time has fewer places to hide.

The complication is that today’s market is not a clean spreadsheet. Passive investing has become part of the plumbing. Morningstar reported that passive funds overtook active fund assets in 2023 and that indexed strategies held about 53 percent of long-term mutual fund and ETF assets by the end of 2024. S&P Global, in partnership with Vanguard, noted that the ten largest S&P 500 companies represented almost 40 percent of the index by mid2025, a level of concentration not seen since the mid-1960s.

Add in the residue of stimulus and liquidity. The Federal Reserve said in its June 2025 Monetary Policy Report that asset valuations remained high relative to fundamentals across equities, corporate debt, and residential real estate. The Federal Reserve Bank of St. Louis also noted that, by January 2025, M2 was about 44 percent above its 2016–2019 average while debt held by the public was about 65 percent higher, following pandemic-era fiscal assistance financed with new debt.

Maybe those are distortions. Maybe they are the new map. This is where humility matters. Markets can be expensive and still go up. If money keeps flowing into cap-weighted indexes, the biggest trees can get more sun for longer than seems reasonable. Being “right” on valuation and early can feel exactly like being wrong.

So the better question may not be, “Will the market crash?” It may be, “If the next ten years are less generous than the last ten, what should I do while gains are available?”

That does not require panic. It may mean harvesting some profits, rebalancing, holding more liquidity, matching assets to income needs, or giving appreciated dollars a specific job in the plan. Karma pays dividends, but so does discipline.

Active management does not mean pretending to know every tick. Professionals can time ranges, not ticks. In this environment, prudent decisions may matter more than blind allegiance to “buy and hold forever.”

Maybe CAPE is too pessimistic. Maybe AI, passive flows, and policy support carry markets higher for years. But if your plan needs money before the market’s long-run math has time to work, valuation is not just an academic number. It is a question of whether your calendar is long enough to let the theory be right.

ABOUT THE AUTHOR

Branden DuCharme prides himself on being a husband, father and community member. Professionally, Branden is specialized in portfolio and investment management, helping clients balance risk and return as a Charted Market Technician. He is a managing partner at DuCharme Wealth Management and a graduate of Utah Tech, with a bachelor degree in finance. Additionally, Branden shares financial insights as the host of the Tall Oaks podcast.

Utah Tech Graduate Turns Personal Challenge into Assistive Technology

By Katie Rillos

Utah Tech University graphic design graduate Dallin Mattson was given a midterm assignment to solve an everyday problem he personally faced. Living with partial blindness, he saw an opportunity to create a product that could improve daily navigation, leading to the creation of C4U™.

Mattson was born with glaucoma in his left eye. At a young age, he underwent surgery to relieve pressure, which resulted in the removal of most of the eye and left him with a prosthetic. Growing up with limited vision on one side, he became accustomed to frequently bumping into walls and struggling to fully perceive his surroundings.

But as a big brother, Mattson had an even more compelling reason to invent a solution. “My younger brother is actually legally blind. He has those thick glasses, and he never liked being ‘the blind kid’ with the cane,” Mattson said. “I wanted to create this product to help him and others move around the world confidently without extra eyes looking.”

Mattson’s wearable technology is a baseball cap designed to recognize surroundings and alert the user when approaching a wall, doorway, or other obstacles. The original design notified users through small vibrations and lights above the right eye. With guidance from Wayne Provost, director of innovation, guidance, and support at Atwood Innovation Plaza, the design evolved to include 360-degree sensors and vibration motors positioned around the cap, making it accessible for fully blind users.

“Dallin is a remarkable kid. My heart went out to him,” Provost said. “I saw his design as a game changer for individuals with optical problems, and we wanted to extend the product to take into consideration all different types of blindness.”

With Provost’s support, C4U™ is now in the process of securing a nonprovisional patent. Mattson first connected with Provost through his professor, Rachel Ramsey, who recognized the project’s potential and helped introduce him to additional resources.

Provost later brought Douglas Osborn onto the project to assist with the electronic development of the product and mentor Mattson through the technical process.

“Doc (Provost) almost jumped out of his chair when we showed him the first prototype,” Mattson said. “He immediately wanted to start the patent process.”

Following the pending patent, Provost and Mattson hope to market C4U™ and introduce a product that could significantly improve mobility and confidence for individuals in the blind and visually impaired community.

The addition of Atwood Innovation Plaza in 2019 has opened doors and opportunities for Utah Tech students to partner with professionals and build upon ideas that better the community. Mattson is an example of real-world innovation extending beyond the Utah Tech classroom.

Learn more at innovation.utahtech.edu

ABOUT THE AUTHOR

Katie Rillos is a 2026 graduate of Utah Tech University, where she earned a degree in digital media with an emphasis in public relations. Born and raised in Denver, she moved to Utah to pursue her education. During her time at Utah Tech, Rillos worked as a public relations and social media intern for University Marketing & Communication, was a member of the university cheer team, and served as captain during the 2025–26 season.

HEALING ON THE WING: The Surprising Benefits of Bird Watching

Flex at the Lek

On a recent clear and calm spring morning, I arose at 4:45 a.m. to gear up and drive for an hour to a preidentified location where the courting rituals of Utah’s greater sagegrouse could be observed. As I drove east, the early morning rays of sunlight, still below the horizon, imbued pastel colors onto the high passing clouds. I was looking for a sage-grouse lek, which is the name for their native gathering area. The sun was just illuminating the hilltops as I rounded a bend and spotted seven or eight sage grouse in a field to my right. I pulled off the road, lowered my passenger window to the chilly spring air, and raised my camera with a 600-millimeter lens to target the closest male, who was already strutting his stuff.

Swagger

Several hens watched from cover in the sage as multiple males randomly gulped air and inflated two tawny air sacs on their chests. Instinctively, they swished their wings forward as their whole front ends expanded beneath black throats and white plumage. Intermittently, I heard the signature “bloop” sounds as the males let the air sacs deflate in split-second bursts. For forty-five minutes, I gratefully enjoyed this rhythmic, repeating sequence of chest flexes, struts, ninety-degree spins, and the fanning of spiky tail feathers. It was both ridiculous and impressive, but the hens watched closely, seemingly tabulating scores for the best-flex award.

Rewards

What I came to appreciate most, however, was not simply the performance itself, but the effect the experience had on me. The anticipation of observing the sage-grouse helped quiet my mind and prepared me for the moment. The actual observation brought awe, soft fascination, and a stillness that refreshed my mental and emotional capacity. I temporarily set aside the bombardment of outside stimulation to relearn patience, silently observing and reflecting on the joy of the moment. The morning light on the verdant hills, a slight chill in the air, the interaction of the grouse, and the orchestral calls of other birds all combined to imprint on my soul and renew my spirit.

By Mark Wade

My encounter with the sage-grouse lek reminded me why I return to the field again and again. Bird watching is not just a pastime; it is a way of stepping out of noise and into quiet presence. I drove home grateful for the calm it left behind, already looking forward to the next encounter.

Post Notes

View a video of this bird’s dramatic chest action at youtube.com/@ utahguidedotcom.

Find wildlife viewing locations on the Utah Division of Wildlife Resources website: utah.wildlife.gov.

Additional Note

I should note that, thus far in my bird-watching career, I prefer viewing larger birds. It’s tough enough to get close enough to large birds to appreciate their shapes, colors, habits, and calls. I’m not sure I’ve yet found the patience for careful observation of smaller birds. I salute those of you who are undoubtedly light-years ahead of me in this respect.

Where HEAVEN and EARTH Meet

BY LYMAN HAFEN

If you grow up in a small town like I did, and if your father tells stories with the intensity of spirit that mine did, you will be overwhelmed by a sense of place. There will not be a plot of ground anywhere in that town that does not have a story tied to it.

There is a place on the campus of Utah Tech University that ties to a seminal moment and story in my life. It occurred on the day I graduated from Dixie College in May of 1977. My father orchestrated this story. After the graduation ceremony, Dad saw an opportunity. An elderly woman stood outside the north door of the college gym. Dad guided me toward her, addressed her with an unusual degree of respect, then introduced me to the woman named Juanita Brooks. I knew she was someone important, but I had no clue at the time just how important she was or how important it was that my father would make that moment possible. We spoke only a few words to each other that day. I never saw her again, but I have come to understand how blessed I am to be able to say I met her.

In the years since, I have read the work of the eminent writer and historian Juanita Brooks with a sense of respect, admiration, and appreciation, and with a desire to somehow tell the stories of this place with even a fraction of the integrity, artistry, and compassion that she did.

I never had Juanita Brooks as a teacher, but she has taught me many things about telling a story.

For me, a place is not a place without a story, and a story is not a story without a place. I remember lying in the warm covers of my

bed as a little boy, the words of the classic fairy tales floating over me like mythic clouds. Even then, I wanted to know—needed to know— where they took place in order to validate them as stories. I knew it was somewhere far away, but most importantly, I knew it was somewhere. Finally, a half century after first hearing the words “Once upon a time,” I stood in the Black Forest of Germany in places where many of those tales had their genesis.

There is another place on the campus of Utah Tech University that looms large in the story of my life. It is a particular office in the administration building where I had several early morning visits with Juanita Brooks’s son Karl. I was a student struggling to graduate from Dixie College and grappling with questions about what to do with my life. Karl Brooks was a vice president of the college. He somehow found the time to talk to me, encourage me, point me in a good direction, and pull some strings to get me graduated and on my way to the next chapter of my life.

When I finally finished my education and my apprenticeship as a journalist and moved back to St. George with my young family, Karl Brooks was mayor of the city. He was the first to champion my work as a writer. His encouragement lifted me to a higher level and opened my vision to loftier horizons.

Speaking of horizons, there is a place on the black ridge west of downtown St. George, now known as Tech Ridge, where you can pull off the road and view, in perfect alignment, three monumental landmarks. Immediately below, like an iceberg in the middle of the city, stands the St. George Temple. On a straight line extending

approximately east, you see the inclined ridge of the tower known to the Southern Paiute as Shinobkaib, or Mountain of God. And continuing on the same straight line, you finally reach the majestic horizon cut against the far eastern sky, the wondrously symmetric skyline of the West Temple of Zion.

Over the past forty years, I have grappled with the concept called A Sense of Place. I believe I was born with an overdeveloped sense of place and that it was magnified by my father’s penchant for knowing and telling a story relating to every place I went as a child.

The writer Wallace Stegner, who was a contemporary and an admirer of Juanita Brooks, said, “... a place is not a place until people have been in it, have grown up in it, lived in it, known it, died in it ... have both experienced and shaped it, as individuals, families, neighborhoods, and communities, over more than one generation ... it is made a place only by slow accrual, like a coral reef.”

But Stegner went even deeper by pointing out that the geology of a place is just as full of stories as its human habitation. From that spot on the west black ridge above St. George, one can read a geologic story that goes all the way back to the Jurassic. There were myriad epochs of deposition and erosion, of the workings of water, rock, and time, before this place became the chaotic mass of confused landscape that Parley Pratt described here in 1850. Pratt saw a place, “lying in inconceivable confusion ... a country in ruins, dissolved by the peltings of storms of the ages ... turned inside out, upside down by terrible convulsions in some former age.”

For me, in the context of these three features, the West Temple of Zion represents the creation, even Eden, which is where the concept of place begins.

From the West Temple of Zion, we come to Shinobkaib, a handsome, magnificent, natural monument rising from the desert floor on a majestic incline toward heaven. If the West Temple represents the creation, then for me, Shinobkaib represents the fall, the lone and dreary world where time and the story of mankind commence, where our story begins to grow from place.

Again, Wallace Stegner put it this way: “No place is a place until things that have happened in it are remembered in history, ballads, yarns, legends, or monuments. Fictions serve as well as facts.”

The writer Barry Lopez said, “When we come to a place, we need to withhold our judgments and restrain our reactions until we come to know it deeply, until we have immersed ourselves in its history to a level where we have achieved a deep sense of place.”

Which brings me to that glorious iceberg in the desert, the St. George Temple of the Church of Jesus Christ of Latter-day Saints. It stands monumental and majestic in the middle of the city. For me, it represents redemption through the sacred stories that define my purpose here on earth and what I and my family can become. Story grows from place. And from story, we draw purpose.

West Temple. Shinobkaib. The Latter-day Saint Temple. All three are places where, for me, heaven and earth meet. They are places from which I draw a sense of place, a sense of story, and a sense of purpose.

For nearly a decade, readers of Southern Utah Health & Wellness Magazine have been blessed by the thoughtful and inspiring writings of Lyman Hafen. Issue after issue, Lyman has shared the stories of this remarkable place we call home, weaving together history, personal experience, faith, and timeless lessons with a voice that is uniquely his own.

Lyman has a gift for helping us see Southern Utah not merely as a location on a map, but as a place rich with meaning, heritage, and purpose. Through his essays, he has reminded us that the landscapes around us are more than scenery; they are the settings of lives well lived, sacrifices made, and stories worth remembering.

Perhaps most importantly, Lyman has helped us connect with the people who built this community and shaped its character. Through his storytelling, the pioneers, visionaries, families, and everyday citizens who came before us have become more than historical figures. They have become our teachers, our neighbors, and our companions on the journey.

As Lyman concludes his time with the magazine to serve as president of the St. George Temple, we express our deepest gratitude for his years of friendship, wisdom, and extraordinary storytelling. While we will miss his regular contributions, we are grateful for the influence he has had on our publication and our community.

Thank you, Lyman, for helping us see the sacred connections between people, place, purpose, and the generations who have gone before us. We wish you and your wife every blessing as you begin this important new chapter of service.

With gratitude,

The Editors and Staff of Southern Utah Health & Wellness Magazine

ABOUT THE AUTHOR

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

CRUCIFEROUS VEGETABLES: A Nutritional Shield Against Disease

By Annelies Newman, RDN, CD

Feeling indifferent, I added the giant bag of Costco broccoli to my cart. At least some roasted broccoli would do for a green side with dinner. The next day, I realized I had a challenge to face: the remaining three pounds. I decided to finish off the bag by making everything from crunchy raw salads to savory steamed and sautéed dishes. Surprisingly, the variety kept it fresh, and we finished the entire bag with our appetites for broccoli still intact.

Broccoli comes from the cruciferous vegetable family, right in line with kale, collards, cabbage, and cauliflower. These vegetables have a variety of health benefits and are often placed in the “superfoods” category for their nutrients that actively fight disease.

Sulforaphane likely earns these foods their “powerhouse” acclaim. This antioxidant and anti-inflammatory compound is activated when these vegetables are chewed, chopped, or crushed. It has been shown to reduce the risk of cancers such as breast, prostate, colorectal, and lung cancer. It does this by inhibiting tumor growth,

inducing cancer cell death (apoptosis), and preventing cancer stem cell renewal. It is important to note that while research shows these compounds have incredible benefits for cancer prevention and support, they should not replace conventional medical care or treatment for cancer patients.

Cruciferous vegetables can also improve heart health by reducing cardiovascular disease mortality. Eating these regularly has been shown to decrease blood pressure and lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. But their benefits don’t stop with heart health. Cruciferous vegetables can also aid in detoxification by supporting the liver’s ability to remove toxins.

For gut health, cruciferous vegetables are great sources of both soluble and insoluble fiber, which act as prebiotics. Prebiotics—“pre” meaning before because they come first—are essentially food for the gut microbiome. They help support the microbial diversity found in the gut, which is linked to many health benefits. Soluble fiber forms

a gel as it moves through the digestive system, and as mentioned above with cholesterol, this same property helps lower LDL (bad) cholesterol. The anti-inflammatory compounds in these vegetables also help keep the gut healthy by decreasing inflammation.

For weight and diabetes management, these vegetables are low in calories and carbohydrates while being high in fiber. They are also excellent sources of vitamins C, E, and K. Discovering ways to use these vegetables on half your plate can keep you feeling full and satisfied with fewer calories.

The best way to eat cruciferous vegetables for increased sulforaphane content is to chop broccoli or kale and let it rest for thirty to forty minutes. This allows the enzymes time to create sulforaphane. Broccoli sprouts happen to contain the highest concentration of sulforaphane. These sprouts are excellent on any salad, but paired with a cruciferous tossed salad, they can really boost your intake.

The sulfur in these vegetables can give off a pungent odor. To address this, prepare them raw, roasted (think Brussels sprouts here), quicksteamed, or sautéed. The bitter taste can also be balanced by adding an acid. Some lemon or balsamic vinegar works well.

While increasing vegetables in the diet is a great idea, keep in mind that the added fiber may come with some initial GI discomfort. To help relieve these symptoms, drink adequate water daily and go slowly at first. As with gardening, vegetables begin to come on gradually before large harvests appear. When introducing new vegetables, follow Mother Nature’s example: slowly but consistently at first, then increasing as your GI system adapts.

I hope you feel encouraged to search out some ways to begin eating more cruciferous vegetables. If it’s worth the risk, a fridge full of three pounds might just lead to some creative dishes for dinner.

ABOUT THE AUTHOR

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

BETTER HEALTH The Superhighway to

The vagus nerve is the superhighway that runs from the brain to the gut, exchanging information along the way. What happens in your gut affects your brain. Food and mental health are intertwined.

Studies have shown that people with irritable bowel syndrome have twice the rate of depression and anxiety. Stress less about food and understand why natural, unprocessed, high-fiber foods are so critical. Food plays a direct role in hormone and neurotransmitter synthesis, influencing mood-regulating chemicals such as serotonin, dopamine, and norepinephrine.

The gut is often called our second brain because of these interactions and the large number of nerve cells found in the intestines. In fact, the gut is the only organ in the human body with its own nervous system. So treat your gut well and focus on fiber.

Fiber is well known for its digestive benefits, and studies now show that its impact extends beyond the gut. It has been linked to improved cognitive health by reducing inflammation in the brain. Lower levels of inflammation may reduce the risk of memory loss and cognitive impairment over time. The prevalence of early-onset

By Dr. Coleen Andruss, Healthy Lifestyles

dementia (under age 65) has increased over time, due in part to environmental and nutritional factors.

One study demonstrated that for every 5-gram increase in daily fiber intake, the risk of depression dropped by 5 percent. Approximately 90 percent of the body’s serotonin—the “happy hormone”—is produced in the gut.

Fiber also acts as both a probiotic and a prebiotic. Probiotics are beneficial bacteria that produce short-chain fatty acids, communicate with the brain, aid digestion, protect the intestinal lining from inflammatory molecules, improve immunity, and help balance hormones and neurotransmitters. Prebiotics nourish and feed these beneficial bacteria, helping reduce inflammation and regulate mood.

Inflammation in the gut communicates through the vagus nervous system—the superhighway to the brain. And fiber is one of the key components in supporting that connection.

Why Fiber Matters

Not all fiber is created equal. Fiber is an indigestible carbohydrate,

and in this age of carbohydrate restriction and heavily processed foods, the amount of fiber in the human diet has been significantly compromised.

Studies show that the average American consumes only 8–15 grams of fiber per day. USDA and FDA guidelines recommend between 22 and 34 grams daily, depending on age and sex. As a result, 90–95 percent of Americans do not consume the amount of fiber they need each day.

Common signs of insufficient fiber include constipation, hunger after meals, energy crashes, low mood, fatigue, and sugar cravings.

Types of Fiber

Carbohydrates are typically broken down into glucose, the body’s primary source of energy. Fiber, however, is a type of carbohydrate that cannot be digested and therefore passes through the digestive system relatively intact. In doing so, it helps prevent constipation and promotes regular bowel movements.

There are two types of fiber. Soluble fiber dissolves in water to form a gel, slowing digestion and helping manage blood sugar and cholesterol levels. Insoluble fiber does not dissolve in water and maintains its shape, acting as roughage that helps move material through the digestive tract.

Many foods in their natural form contain both types of fiber. However, much of that fiber is lost during the refining process. Processed foods are refined to remove the bran, or outer coating of the grain, reducing their overall fiber content.

Natural fiber is the intrinsic fiber found in foods such as fruits, vegetables, and whole grains. Added fiber, also called functional or isolated fiber, is added during manufacturing to increase a product’s fiber content. While some added fibers are derived from natural sources, many are produced synthetically in a laboratory.

Examples include beta-glucan soluble fiber, psyllium husk, cellulose, guar gum, pectin, bean gum, and hydroxypropyl methylcellulose. Nutrition labels listing total dietary fiber include both natural and approved added fibers, so it is important to read the ingredient list if you want to know the source of the fiber.

Although both natural and added fibers provide benefits, relying entirely on synthetic fibers may cause you to miss other important nutrients. Naturally occurring fiber works in synergy with phytonutrients and antioxidants found in whole foods, providing benefits that supplements alone cannot replicate.

ABOUT THE AUTHOR

Practical Sources of Fiber

Naturally high-fiber foods include whole grains, fruits, vegetables, legumes, lentils, nuts, and seeds. Fiber-rich fruits include berries and plums. Good vegetable sources include zucchini, cucumbers, leafy greens, and bell peppers.

Cooking with lentils and chickpeas and adding chia seeds and flaxseed to salads can significantly boost fiber intake. Eating the skins on apples, pears, and potatoes also helps maximize fiber consumption.

Avoid relying heavily on canned fruits and vegetables, white bread, non-whole-grain pasta, and white rice, as these are more heavily processed and contain less fiber.

Probiotic foods include yogurt, aged cheese, kefir, kimchi, sauerkraut, pickled vegetables, tempeh, vinegar, kombucha, and sourdough bread. Prebiotic foods that feed beneficial bacteria include artichokes, onions, garlic, shallots, leeks, bananas, berries, soybeans, eggplant, chia seeds, flaxseed, green tea, and raw honey.

So let’s get on the superhighway toward better health and focus less on processed, packaged foods and more on natural whole foods. Shop the outer perimeter of the grocery store and avoid the middle aisles, where most boxed and packaged foods are found.

Drink more water, as high fiber intake without adequate hydration can lead to constipation. The superhighway to health can lead to a happier, healthier, and less complicated journey.

Start your travels now.

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

EVERYONE NEEDS THE CORE 5 THIS SUMMER: How Simple Supplement Support Helps Busy People Keep Going

By Koby Taylor, PharmD

Mike couldn’t pinpoint exactly when it started, but somewhere along the way, his energy began slipping.

At 56, he was doing what many people do: working hard, running a business, trying to stay healthy, helping aging parents, showing up for his wife, cheering at grandkids’ games, fixing sprinklers, tackling yardwork, and somehow trying to enjoy summer in between. Life is full. Good full. But full nonetheless.

His days start early and end late. Coffee helps. Maybe too much coffee. He isn’t unhealthy, exactly. He knows what he should do: eat cleaner, sleep more, and exercise consistently. But somewhere between work responsibilities, family schedules, summer travel, home projects, and trying to be available for everyone who needs him, “perfect wellness” felt unrealistic.

What he really wanted wasn’t perfection. He wanted steadier energy, better recovery, and fewer afternoons when he felt like he’d hit a wall. More than anything, he simply wanted to feel like himself again.

That’s when he was introduced to the idea of focusing on the essentials, an approach that emphasized just a handful of key supplements rather than an overwhelming routine. After all, life was already complicated enough.

And that’s where many people find themselves. They already know they should eat better, move more, and sleep longer. The harder question is this: How do you support your body when life isn’t slowing down, but you’re getting older? That’s where the Core 5 comes in.

Magnesium: Helping the Body Relax and Recover

Between long workdays, daily stress, staying active, and never fully slowing down, Mike had become accustomed to carrying more tension than he realized. It wasn’t until he began consistently supplementing with magnesium that he recognized how much his body had been asking for support.

Magnesium plays an important role in muscle recovery, relaxation, stress resilience, and healthy sleep, especially during busy and active seasons. No, it didn’t eliminate his responsibilities, but he noticed that he felt more recovered and less run-down.

Vitamin D3 + K2: Foundational Nutrition

Summer sunshine helps, but spending time outdoors doesn’t always guarantee optimal vitamin D levels. Like many people, Mike spent much of his week in a truck, an office, or moving between appointments, with meaningful time in the sun often limited to weekends. Adding vitamin D3 and K2 was one of the easiest changes he made.

For busy adults, it’s a simple way to support overall health without adding one more thing to the to-do list. These vitamins help support immune function, mood, energy production, bone health, and overall well-being.

Omega-3s: Supporting the Body Behind the Scenes

As Mike joked, he wasn’t trying to become a wellness influencer; he just wanted to feel good enough to keep up with life. Like many people in their 50s, he had started paying closer attention to his

heart health. Omega-3s became an easy addition, supporting both his current active lifestyle and his long-term health goals.

Some supplements work quietly, and omega-3s are a perfect example. These essential fatty acids help support healthy inflammatory balance, cardiovascular health, cognitive function, and overall well-being. The benefits often happen behind the scenes, but they can make a meaningful difference over time.

Cellular Support: For Real Life

By this point, Mike had realized he didn’t just want more energy; he wanted energy that lasted. Between work, family responsibilities, aging parents, home projects, and the everyday demands of life, he often felt like he was drawing from the same reserve without enough time to fully recharge.

Like many adults, Mike wasn’t looking for a quick boost. He wanted steady energy and better resilience throughout the day.

That’s where cellular support comes in. Modern life, stress, poor sleep, and aging can all place greater demands on the body’s ability to produce and sustain energy. Supplementing with antioxidants and nutrients that support mitochondrial function can help replenish the body’s energy-producing systems while protecting cells from oxidative stress created during normal metabolism.

What many people don’t realize is that energy production begins inside the mitochondria—the tiny cellular power plants responsible for creating ATP, the fuel that powers virtually every function in the body. Nutrients that support mitochondrial health and antioxidant protection may help the body generate energy more efficiently, supporting stamina, recovery, immune function, and overall vitality.

Perfect Aminos: The Unexpected Favorite

This one surprised Mike. Between yardwork, summer projects, extra walks, and simply wanting to recover better than he did a decade ago, Perfect Aminos quickly became one of the changes he appreciated most.

Like many adults, he wasn’t training for a marathon or trying to build massive muscle. He simply wanted to stay active, recover well, and keep doing the things he enjoyed. In Mike’s words, “When I’m taking amino acids, I don’t feel quite as wrecked at the end of the day.” Not exactly scientific, but certainly relatable.

Essential amino acids are the building blocks of protein and are required for muscle repair, recovery, metabolism, and countless

ABOUT THE AUTHOR

other functions throughout the body. Because the body cannot produce them on its own, they must come from dietary sources such as meat, fish, eggs, dairy products, and certain plant foods.

Supplementing with essential amino acids can help ensure the body has the nutrients it needs to support recovery and maintain muscle health. They also help support stamina, metabolism, healthy aging, and the body’s ability to maintain lean muscle mass.

As we age, preserving muscle becomes increasingly important for maintaining strength, mobility, independence, and overall quality of life—goals that matter to just about everyone.

Small Things Add Up

No supplement replaces healthy habits. But Mike found the Core 5 easy to stick with and noticed the difference almost immediately. Rather than chasing every new wellness trend, he is focused on the fundamentals his body relies on every day.

Like all of us, Mike continues to work on eating better, staying active, and getting quality sleep whenever possible. But what he appreciates most about the Core 5 is that it helps bridge the gap between what life should look like and what life actually looks like. And that leaves more room for the things that matter: the trips, the backyard dinners, the kids and grandkids, the home projects, and the late sunsets.

I love recommending the Core 5. It offers a sustainable foundation for long-term health. More importantly, it’s practical. Instead of an overwhelming supplement regimen, the Core 5 focuses on a handful of essentials that are easy to incorporate into a daily routine and maintain for years to come.

Koby Taylor, PharmD, is the owner and pharmacist of Fusion Pharmacy. Working as a retail pharmacist early in his career, Koby began to see that pharmacy patients needed to have access to available alternative medications. He realized that pharmacy in its truest form is compounding, and he wanted to be able to provide patients with customized medications. He also desired more personalized interactions with patients in order to truly help their health and well-being. To fulfill his passion for improving the health of patients and educating them about compounding, Koby opened the doors of Fusion Pharmacy in 2013. Today, Fusion is nationally accredited with PCAB. It is licensed in and ships to 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. For more information aboout Fusion Pharmacy visit: www.FusionSpecialtyPharmacy.com

The word diet originates from the Greek word diaita, meaning lifestyle, regimen, or a way of life. The earliest descriptions of Chinese dietitians can be traced back to the Zhou Dynasty (1100–700 BC), where nutrition was already rooted in principles of balance and harmony. At that time, the role of the dietitian focused primarily on the prevention of disease, along with the therapeutic use of food for both acute and chronic conditions. Prevention remains one of the foundational principles of Traditional Chinese Medicine (TCM).

As the renowned physician Sun Si Miao stated, “Without the knowledge of proper diet, it is hardly possible to enjoy good health,” and “Dietary therapy should be the first step when one treats a disease. Only when this is unsuccessful should one try medicines.” I still remember how fascinated I was in acupuncture school when I learned that, historically, a physician’s salary was determined by the number of healthy patients they maintained, not by how many sick patients they treated annually. It’s a model of care I wish could inspire healthcare systems around the world today. It makes sense to me that healthcare should be rooted in the cultivation of health as a foundation rather than the management of disease. Such an approach invites both practitioners and patients to take a more proactive, preventative role in well-being, shifting the focus from symptom management to thriving and vitality.

Cooling the Body Naturally: Chinese Nutritional Therapy for Summer Heat

By Dr. Yana Symonenko, L.Ac

According to TCM, there are five seasons to consider: winter, spring, summer, late summer, and fall. Late summer represents the final, often hottest, phase of the season. Here in St. George, summer seems to arrive early—sometimes as soon as March—and can extend through October, creating a long period of intense heat. The good news is that nutritional therapy offers some of the most effective and accessible tools to both prevent and address imbalances in the body and mind. The concept is simple: choose foods and drinks that naturally cool and hydrate you.

You have probably noticed how summer heat affects you, both physically and emotionally. When overheated, you may feel sluggish, tired, irritable, or restless. You might experience headaches, dryness, excessive thirst, sweating, disrupted sleep, skin eruptions such as rashes or acne, or changes in digestion. These are all ways your body communicates that it needs additional support. Chinese nutritional therapy focuses on keeping the body cool, hydrated, and calm during the summer months.

Simple seasonal guidelines include eating lighter meals and choosing fresh, local, seasonal foods, such as those found at your local farmers market. Focus on foods that hydrate and cool the body. Opt for preparation methods such as raw foods, steaming, or light sautéing rather than frying or slow cooking. Summer is also the

only time of year when iced drinks are generally encouraged in TCM. They are typically avoided during colder months, though moderation is still important, as excessive cold can weaken digestion. It is best to limit heavy, greasy, and spicy foods, as well as alcohol, and to avoid drinking iced beverages first thing in the morning.

One of the main differences between Western nutrition and TCM nutritional theory lies in how foods are categorized. In Western nutrition, foods are often described in terms of proteins, carbohydrates, fats, vitamins, and minerals. In TCM, however, every food has an energetic nature. Foods are classified by their thermal properties (hot, warm, neutral, cool, or cold), flavor (sweet, acrid, sour, bitter, or salty), the organs they influence (such as the spleen, stomach, lungs, liver, large and small intestines, bladder, heart, or kidneys), and the direction of their energy (upward, downward, inward, or outward).

For example, blueberries are considered cool to neutral in nature, with a sweet and slightly sour flavor. They are said to support the kidneys, liver, and spleen and have a gently inward-moving quality. These characteristics make foods not only nourishing but also therapeutic tools that can help prevent or address imbalances. During the hottest months, cooling foods and lighter preparation methods are ideal, while warming foods are more appropriate during colder seasons. In this way, balance can be achieved. One of the greatest strengths of Chinese nutritional therapy is its flexibility. It adapts to each individual and supports the whole person rather than just isolated symptoms.

ABOUT THE AUTHOR

As you may already know, some of the best cooling fruits include watermelon, strawberries, blueberries, pears, pineapple, cucumber, and melon. They are light, juicy, and refreshing. Cooling vegetables include zucchini, summer squash, leafy greens, sprouts (especially alfalfa and mung bean sprouts), celery, and bitter melon. Although I have not seen bitter melon in a standard grocery store, it is often available at Asian Market, located at 1480 S. River Road. Beneficial summer drinks include mint tea, chrysanthemum tea, water infused with lemon and cucumber, and lighter caffeinated teas such as green, white, and light oolong teas.

Great protein sources during hot weather include light fish, tofu, lentils, mung beans, and grains such as rice or quinoa. Foods to limit during peak summer heat include spicy, greasy, and deep-fried dishes, processed sugar, alcohol, and excessive red meat. Try to avoid overly complex meals and heavy spices. Instead, enjoy the natural abundance of fruits and vegetables available this season. Use less salt, incorporate more water into cooking, and keep meals simple and light to avoid feelings of sluggishness.

When you begin to eat in harmony with the seasons, nourishment becomes more than just food; it becomes a daily practice of awareness and care. By understanding your body and choosing foods that support its needs, you create a deeper sense of balance, clarity, and connection. In this way, seasonal eating is not only a path to better health, balance, and longevity but also a way to live more intentionally and in rhythm with the natural world around you.

Dr. Yana Symonenko is the founder of AcupunctureRocks in Santa Clara and holds a doctorate in acupuncture and Chinese medicine from Pacific College of Health & Science. Guided by an “East Meets West” approach, she combines the wisdom of ancient healing practices with a strong foundation in Western medicine to provide personalized, holistic care that addresses the physical, emotional, and spiritual dimensions of health. Through acupuncture, she helps patients restore balance, enhance well-being, and deepen their connection to self-awareness and consciousness.

Outside of her practice, Dr. Symonenko enjoys yoga and breathwork, hiking with her dogs, traveling, preparing nourishing meals, expanding her medical knowledge, and building a strong, supportive community centered on health and wellness. Visit AcupunctureRocks to learn more.

THE DIGITAL DECLUTTER:

How to Reclaim 1000 Hours from Your Phone This Year

By Christian Dockstader

Once upon a time, phones were helpful tools. We used them to call loved ones, coordinate meetups, and do business. Then, one day, our phones became much more than phones. They evolved into glowing screens packed with novelty and wonder.

But somewhere along the way, tech companies turned our phones into slot machines. They hijacked our attention for profit and trapped us in the “scroll hole.” Intimacy became an app. Connection became a subscription. Our sleep worsened, our focus diminished, and our nervous systems began to fray.

Finally, many of us realized screens were consuming our lives. One by one, seekers began the quest to own their phones, retrain their brains, and find their time.

The Machine

We live in a digital dystopia. I call it “The Machine.”

Apps like TikTok, Instagram, and YouTube manipulate our psychology, keeping us engaged through cheap dopamine loops and hypernormal stimuli. The average American spends half of their waking lives on screens: seven hours per day on average; nine hours if you’re Gen Z. And it’s taking its toll. Our brains are breaking.

Blue light wrecks sleep. Shorts shred focus. Chronic scrolling creates chronic stress. Two in three professionals say they’ve burned out, while anxiety, depression, and ADHD are at all-time highs.

So if you’re tired, wired, and captured by your phone, you’re not a failure. It’s happening to everyone inside The Machine. This is asymmetric warfare. You’re up against trillion-dollar companies whose mission is to keep you scrolling.

You can’t fix this with another app. You fix it by decluttering your digital environment and resetting your nervous system.

Digital Minimalism

Three years ago, I was a phone junkie. My daily dose of iPhone topped five hours. YouTube and Instagram trapped me in a technological trance. I got hooked on the glow and enslaved by the scroll.

One day, I realized that nobody was coming to save me! So I took responsibility for my screen time and became a digital minimalist:

no screens during the first or last hour of the day; phone out of the bedroom; notifications off by default; only apps for creation, not endless consumption. I also discovered float therapy. It reset my nervous system and changed everything! Now, my screen time averages under two hours per day, and I’ve clawed back over 3000 hours from The Machine!

“But

What About…”

“I use my phone for work. I can’t just go on a digital detox!”

Digital Minimalism isn’t about renouncing technology and disappearing into the woods. Instead, think of it more as a digital declutter than a full detox. You keep using your phone, but it stops using you.

“I’ve deleted Instagram five times, and I’m still on it.”

Deleting apps isn’t enough. You need a proven protocol that permanently reduces screen time. You need to declutter your digital environment with a “dumb phone” launcher.

“I don’t have the energy to do this. I’m barely keeping my head above water.”

Then start by calming your nervous system with floatation therapy. The float tank offers a rare opportunity to escape The Machine and gives your brain a much needed reboot. Cortisol drops, muscles relax, and stress melts away in just sixty minutes.

Break Out of the Machine

Imagine using your smartphone like a digital minimalist. The slot machine disappears, replaced by a powerful tool. You save 1,000+ hours per year in screen time: 3 hours per day × 365 days per year = 1,095 hours.

Imagine restoring balance to your nervous system. When you reclaim control of your phone, you sleep deeper, wake clearer, and focus longer.

Imagine treating time as sacred. You start each day with intention instead of Instagram. You live for what matters most.

Seeker, how would you spend 1,000 hours reclaimed from screens?

Join the resistance. Break out of The Machine.

ABOUT THE AUTHOR

Christian is the founder of True North Float, a nervous system reset studio in St George, Utah. There, he helps overstimulated professionals transform stress, burn-out, and digital distraction into calm, energy, and focus. He is also the voice behind True North Project, a publication exploring the more beautiful world that’s possible. You can discover more of Christian’s writing at www.truenorthproject.com.

IY OUR R ELATIONSHIP F ITNESS T EST Y OUR R ELATIONSHIP F ITNESS T EST

By Matt Eschler, PhD, LMFT

have identified four fundamentals that will make or break your relationship. These four relationship keys provide the foundation for relationships to thrive and maintain a sense of romance, connection, balance, and longevity.

Key #1: Date Night!

I challenge all couples, no matter what stage of life they are in, to commit to a five-hour date night each week. This means getting babysitters for some and staying active as a couple for others. Many couples in crisis do a quick “dinner and movie” every now and again, but is that really a date?

The purpose of a date night is to get to know each other. Even after thirty-eight years of marriage, you still have things to learn about one another. This is a call to action for all couples to begin planning a five-hour date night each week and treating this special occasion as a priority.

If you need ideas for what to do for five hours, email me, and I’ll send you what I give to my clients (matt@ascendcw.com).

Key #2: Couples Council!

I believe every couple needs to have a weekly staff meeting. This is a live meeting, not one managed through texts or a quick phone call. This meeting is specifically for managing the issues all couples face in being a couple, raising children, and living in a fast-paced, busy world.

This meeting is meant to create connection, solve problems, and plan strategies. All couples councils begin with prayer and a moment to share gratitude for each other. Couples then resolve or manage conflicts they have encountered, discuss parenting, plan vacations, and schedule the upcoming week.

This meeting is a two-hour strategy session for keeping the passion alive and strengthening the relationship.

Key #3: Family Home Evening!

In April 1915, the faith I belong to began teaching families to counsel together in what was termed Family Home Evening. I think the leadership of my faith foresaw a day when we would all become so busy that we neglected the family system.

The family system is the purest—and still the best—form of government on earth. If families are strong, neighborhoods are strong. If neighborhoods are strong, nations remain strong.

Keeping your family strengthened requires counseling together for the good of the family. This meeting gives children a voice in creating family experiences, and it gives parents time to teach growth, responsibility, and accountability to the children over whom they have stewardship.

Never skip this weekly stay-home-and-be-with-family night.

Key #4: Spiritual Devotional!

Couples who want to lead the spiritual growth of a family must first build their own spiritual connection. Couples prayer is a time set aside morning and evening to kneel together and discuss their needs with their Heavenly Father.

This habit is one of the most humbling, romantic, and connecting activities a couple can do together. Couples in crisis often begin skipping prayer. I challenge couples to never skip praying together

for the good of their marital connection and to strengthen their relationship with Deity.

My challenge to every couple is to check your relationship for these four relationship keys. Are all four of these keys habits regularly practiced? If not, begin making a plan to implement all four as prescribed.

I promise you will notice an immediate difference in the romance, connection, and spiritual nature of your most cherished relationship.

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.

IEveryone Needs a Secret Garden

woke from this dream in a state of astonished bliss. I wrote down the details of the dream and, over breakfast, shared it with my husband. He listened and, when I was finished, said, “You have your own secret garden!”

The Secret Garden is a story of the redemption of two lonely children, a sick boy and an orphaned girl. They discover and bring back to life an abandoned and overgrown garden hidden behind stone walls. Its miraculous revival becomes an inspiring metaphor for their own rescue and resurrection, as well as for that of the master of the estate.

I believe we all have a “Secret Garden” in the depths of our soul, and the state of that garden depends on the health and vitality of our inner life. When, through death, debt, divorce, or illness, we are abruptly pulled away from the life we expected to be living, planned

By Brigit Atkin

I had the most wonderful dream: I was attending a gala with numerous friends and family members. Partway through, I decided I needed some fresh air. As I stepped outside, I noticed that I was standing on the beautiful veranda of a charming country estate. As I looked around, I noticed the lush greenery and beautiful flowers that covered this and every estate around it. I found myself wandering around the grounds, noticing the perfect purple-orange sky of dusk. As I rounded the elegant home, I realized that the south side of the estate transformed into my own house and yard. Where my actual side yard is narrow and sparse, the bit of earth I was standing on in my dream was even more lush, green, and beautiful than the surrounding properties. As I stood in awe of the beauty around me, I noticed that behind me and to my left was a stunningly huge oak tree. As I turned to admire it, a tree swing suddenly appeared, as if in invitation to stay awhile in this magical space.

for, and dreamed about, and suddenly find ourselves in an alien landscape, it is staggering to our senses.

So how do we move from shadow to sunlight? From dreary weeds to a lush garden? Maybe through choosing to cut through the vines of distress to see the beauty on the other side. Or by choosing gratitude for all of these life experiences that can teach and enrich us, if we allow them to.

As we step through our daily routine with a lens of humble gratitude, hope, and wonder, we might find that our faded dreams move from muted grays to colorful vibrancy, much like the overgrown and abandoned Secret Garden returns to life.

Today, revisit the garden of your soul. Push open the heavy wooden door. Put on your spiritual gardening gloves and use your sharpest

clippers. Each day, cut out one dreary and negative thought. Every day, prune your thoughts to cultivate the gorgeous hues you are craving. Every day, you determine your destiny by the thoughts and mindset that take root in the soil of your heart and mind.

Weed out your disappointments, unmet expectations, sorrows, and frustrations. Emotional underbrush and weeds will only choke out your day, and your days become your destiny. Bless your imagination. Pray that a new idea will be planted in the fertile ground of your dreams. Then let perseverance, faith, and creative thought plant deep the seeds that will bring forth the most incredible flowers.

In the words of Frances Hodgson Burnett, author of The Secret Garden, “When you have a garden, you have a future, and when you have a future, you are alive.”

ABOUT

THE AUTHOR

Brigit Atkin–Brigit of Brightworks helps improve the lives of others facing challenges and difficulties.

She is certified in the SimplyALIGNTM method and was trained by founder Carolyn Cooper herself. For more information, visit www.brightworksbybrigit.com.

BEFORE THE SCHOOL YEAR BEGINS:

Helping Your Children Break Free from Old Patterns

By Erin Del Toro, CCHt

Every parent wants their child to step into the new school year with confidence, joy, and excitement. If your child or teen has struggled in the past, you probably want those things for them even more passionately. Yet invisible burdens from last year—the same struggles, fears, and emotional battles they hoped were behind them—can quietly block them from reaching their full potential.

They want to feel happy. They want to connect easily with friends. They want to perform without that knot in their stomach. But old patterns have a way of holding them back.

As a new school year begins, children who struggled last year often walk through the doors hoping for the best. Yet deep down, many are already bracing for the same challenges. That quiet awareness, whether conscious or subconscious, creates its own tension. Much like adults who feel their stomach tighten before speaking in public or who hesitate before asking for a promotion, children carry subconscious expectations that can keep old patterns repeating.

For both adults and children, these fears rarely appear out of nowhere. There was often a moment, an experience, or a series of situations where they first took root. Once established, they can become incredibly persistent.

The child who freezes during games is not choosing fear.

The teen who avoids raising a hand in class is not lazy.

The perfectionist who melts down over small mistakes is not trying to be difficult.

These reactions happen automatically because the brain has wired strong neural pathways around the original fear or painful experience. When a similar situation arises, the brain takes the fastest, most familiar route, triggering the same fear response, selfdoubt, or emotional loop before the child even has a chance to think differently.

This is why well-meaning advice such as “just believe in yourself” or “you can achieve anything” often falls short. The old pattern isn’t operating at the conscious level. It’s running on autopilot through the subconscious mind.

Here is the empowering truth: these patterns can be changed far more quickly than most people realize.

Where your child learned to trigger fear during testing situations, they can learn a new response—one of calm, focus, and confidence. Where your child once panicked under pressure during a ball game, they can learn to feel composed and capable, whether they are practicing alone in the backyard or performing in front of the whole school.

One powerful way to create this shift is through theta-wave subconscious therapy, often known as hypnotherapy. In a safe, deeply relaxed state, children and teens can revisit old patterns while accessing new perspectives, emotional resources, and healthier responses. As the brain forms fresh neural pathways, automatic reactions can begin to change.

Hypnotherapy is receiving increasing attention from researchers, universities, and many of today’s most-listened-to podcasts because

of its effectiveness in creating behavioral and emotional change. The process allows the brain to form new neural pathways, literally rewiring automatic responses up to 400 times faster than conscious effort alone. What once felt like an automatic fear response can begin to shift into calm confidence, natural motivation, and greater self-trust.

Depending on the area of focus, many children and teens experience meaningful results in as few as one to four sessions, including:

• Reduced test and performance anxiety

• Stronger self-confidence and resilience

• Better focus and motivation

• Healthier social connections

• Freedom from perfectionism and negative self-talk

• Improved athletic performance and enjoyment

Instead of fighting against old patterns, children often begin experiencing themselves in a way that makes success, connection, and happiness feel far more natural.

The beginning of a new school year is the perfect opportunity for a fresh start—not just on the outside with new classes, teachers, and

ABOUT THE AUTHOR

supplies, but on the inside with a more confident, more empowered, resilient mindset. Helping children feel more empowered today can create positive ripple effects that extend far beyond the classroom.

To schedule a session or consultation for yourself or your child at my St. George office, visit lumatheta.com. For a free downloadable hypnotherapy recording designed to help children feel confident, focused, and empowered, email erin@lumatheta.com.

Hello, neighbors. Every day in my practice, I look into the eyes of patients who are quietly dreading becoming a statistic. Heart disease remains one of the leading causes of death both nationally and right here in our beautiful red rock country. But here is the truth I share with them, and what I want to share with you today: your cardiovascular destiny is not entirely written in your genetics. It is shaped by the small, intentional choices you make every single day.

As a physician, I often see people view heart health as a massive, overwhelming mountain to climb. They think they need to drastically overhaul their entire lives overnight. They imagine grueling hours at the gym or giving up every food they enjoy. Fortunately, protecting your heart does not require perfection. It requires consistency. By focusing on small, manageable lifestyle shifts, you can dramatically lower your cardiovascular risk and protect your long-term vitality.

Living in Southern Utah gives us a unique advantage. Our landscape is an open invitation to move. Cardiovascular exercise is one of the most powerful tools we have to strengthen your heart, lower blood pressure, and manage stress. You do not need to train for a marathon to reap these benefits. I always tell my patients to start exactly where they are. Spending time outdoors at Red Hills Desert Garden, Pioneer Park, or White Dome Nature Preserve makes a

Small Steps, Stronger Hearts: A Personal Guide to Cardiovascular Vitality

By Dr. Jayson Manufau, Primestin Care

profound difference. The goal is simply to find a pace or form of movement that safely raises your heart rate above its resting level. Whether that means a brisk stroll, a steady walk, or active stretching in the fresh air, getting your blood flowing consistently throughout the week is what matters.

However, we cannot overlook the vital role of strength training. Incorporating resistance exercises just two days a week is a critical component of heart health. Building lean muscle helps improve your metabolism, enhances how your body processes blood sugar, and reduces the overall workload on your heart. Whether you use free weights, resistance bands, or your own body weight, combining strength training with daily aerobic movement creates an unbeatable defense for your cardiovascular system.

Movement is only one side of the coin; what we eat serves as the literal building blocks for cellular health. I strongly advocate for a heart-healthy diet focused on whole, nutrient-dense foods. Fill your plate with vibrant fruits, vegetables, whole grains, and lean proteins. Prioritize healthy fats, like olive oil, avocados, and nuts, to help manage cholesterol. Conversely, minimize highly processed foods, excess sodium, and refined sugars. These common ingredients raise blood pressure and cause inflammation, placing unnecessary strain on your cardiovascular system over time.

Primestin Care offers a relationship-based approach focused on early detection, ongoing support, and long-term wellness. They use a membership-based model, meaning members pay the same predictable monthly fee for their care, helping them avoid surprise bills, deductibles, and complicated claims. Your membership connects you with medical providers, mental health support, and a care team who can coordinate appointments, specialist referrals, in person visits, and more. For additional information or to schedule an appointment, visit primestin.care or call 435-659-3869.

Beyond diet and exercise, we must address an invisible threat that quietly erodes our cardiovascular health: chronic stress. In our fastpaced world, stress keeps our bodies in a constant state of high alert. This elevates our heart rate and blood pressure, damaging our arteries over time. Managing stress is not a luxury; it is a medical must for your heart. Whether you find solace in mindfulness, deep breathing exercises, or spending quality time laughing and reconnecting with family and loved ones, prioritize activities that bring your nervous system back into balance. Strong social ties offer an emotional buffer that directly protects your physical heart. Additionally, never underestimate the power of sleep. Aiming for seven to eight hours of quality rest each night gives your heart the critical time it needs to recover, repair, and reset.

Finally, the most crucial step you can take is to know your personal health biomarkers. Heart disease is frequently called a silent killer because conditions like high blood pressure and high cholesterol rarely cause obvious symptoms until a major event occurs. True preventive care requires time and commitment from both patients and providers. This reality highlights the importance of having a healthcare provider who can focus on prevention, monitor trends over time, and partner with patients before minor concerns become major complications.

Taking care of your heart is an ongoing, lifelong journey, but you do not have to navigate it alone. If you haven’t checked your blood pressure, cholesterol, or other key health markers recently, consider scheduling a preventive health visit. Knowing your numbers is one of the simplest and most powerful ways to protect your heart. By embracing daily movement, nourishing your body with whole foods, managing stress, and keeping a close eye on your personal biomarkers, you are actively choosing a vibrant, active future. Let us take care of our hearts together, so we can continue to explore, thrive, and enjoy everything our incredible community has to offer.

ABOUT THE AUTHOR

Dr. Jayson Malufau, DO, serves as Medical Director of Primestin Care, a Direct Primary Care practice that expands access to healthcare through a combination of in-person care in Southern Utah and flexible virtual appointments available in multiple states. Passionate about preventive medicine and addressing the root causes of disease, Dr. Malufau partners closely with patients to build practical, sustainable lifestyle habits that support long-term health and help prevent chronic illness. Outside of medicine, he enjoys exploring the outdoors and spending time with his family. Learn more at Primestin.care.

Some stories don’t begin where you expect them to.

V alerie and I went to the same middle school, and she’ll still tell you she had a crush on me back then. We ended up going to different high schools, but her friend lived just a few houses down from me, so our paths kept crossing.

We reconnected a few times throughout high school before finally finding our way back to each other senior year, and that time stuck. We went to prom together and started dating toward the end of our senior year, so our story didn’t begin in college like a lot of others. It started earlier, with a lot of almosts before it finally became something real.

My path into dentistry wasn’t a straight line either. I explored a few different directions before finding something that truly clicked. I started as a dental lab technician, and that experience eventually led me to attend dental school at University of Southern California and become a dentist in 2015.

For me, dentistry has never just been about the work itself. It’s about helping people feel comfortable, understood, and confident. I know that going to the dentist isn’t always easy, so creating a calm and positive experience for patients is something I care deeply about.

Outside the office, Valerie and I stay busy raising our three boys. Life is full of sports, outdoor adventures, and a lot of movement. We’ve always valued staying active and spending time together, whether that means hiking, biking, or simply being outside.

Since putting down roots in Hurricane, we’ve come to truly appreciate the kind of community that surrounds us. It’s more

A Life Built on Connection, Family, and HELPING PEOPLE SMILE AGAIN

By Phillip Acevedo, DDS, CDT

than just a beautiful place. It’s the people, the connection, and the feeling of belonging that make it special.

At the end of the day, I’m grateful—not just for the work I get to do, but for the life we’ve built and the opportunity to serve the people in this community.

To learn more about Zion Dental, visit our website at ZionDentalUT.com . Appointments can be scheduled online or by calling (435) 635-4333.

Creative Wigs: Personalized

Hair Solutions for Confidence and Style

A t Creative Wigs, confidence begins with feeling like yourself again. For many people, hair is deeply connected to identity, self-expression, and personal style. Whether someone is experiencing hair loss, looking for more volume, wanting a fashion change, or seeking a non-surgical hair replacement solution, Creative Wigs offers personalized options designed to help every client feel comfortable, confident, and beautiful.

As one of Utah’s largest in-store selections for wigs, toppers, hair pieces, and men’s hair replacement, Creative Wigs has built a reputation for providing compassionate service, expert guidance, and high-quality products for every stage of life. Their experienced team understands that no two clients are the same, which is why every consultation focuses on individual needs, lifestyle, comfort, and personal preferences.

Creative Wigs offers a wide variety of women’s wigs in multiple lengths, colors, fibers, and styles. Clients can choose from both synthetic and human hair options, allowing them to find a look that fits their daily routine and budget. From modern cuts and trendy styles to timeless classics, there

are options available for anyone wanting a natural, beautiful appearance. Many clients visit Creative Wigs during times of medical hair loss caused by chemotherapy, alopecia, thinning hair, or other health-related conditions. The staff creates a welcoming and supportive environment where clients can privately explore options.

In addition to full wigs, Creative Wigs specializes in toppers and hair pieces designed for women experiencing thinning hair or wanting additional volume and coverage. Toppers have become increasingly popular because they provide a lightweight and natural-looking solution without requiring a full wig. They blend with a client’s existing hair while adding fullness and confidence.

Men’s hair replacement is another area where Creative Wigs stands out. Many men

struggle with hair loss but are unsure where to turn for solutions that look natural and feel secure. Creative Wigs provides professional men’s hair replacement systems that are customized for appearance, fit, and lifestyle. These non-surgical options are designed to help men regain confidence while maintaining an active and professional lifestyle.

What truly sets Creative Wigs apart is the personalized experience clients receive from the moment they walk through the door. The staff takes time to listen, educate, and guide clients through the selection process without pressure. Their goal is not simply to sell hair products, but to help people feel empowered and comfortable in their appearance.

Creative Wigs also understands that convenience matters. With one of the largest selections available in-store, clients can try on different styles and colors immediately rather than relying solely on catalogs or online photos. This hands-on experience helps clients make confident decisions and often reduces the stress associated with finding the right hair solution.

Whether someone is searching for a fashion-forward new look, a practical solution for thinning hair, or a complete hair replacement system, Creative Wigs offers expertise, compassion, and options for every need.

For those looking to restore confidence, enhance their style, or simply explore new possibilities, Creative Wigs provides more than just hair solutions. They provide support, understanding, and a renewed sense of self.

Creative Wigs is located at 2376 E. Red Cliffs Drive #304, St. George, Utah. Call (435) 652-1181 or visit CreativeWigs.com for more information or to schedule a private consultation.

HOW MUCH MORE OF THIS ARE YOU GOING TAKE?

Every year, you brace for allergy season. Every year, you spend hundreds of dollars masking symptoms, knowing it’s not a real solution, just temporary relief until the next attack hits.