StGeorgeHW0625_FinalREV

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Health and Fitness

Snow Canyon’s Unique Ecosystem Accessible Trails Are Waiting to Be Explored 14

Core Training to Improve Your Golf Swing ..................................................... 20

Take Advantage of Outdoor Activities during the Summer 22

MAY/JUNE 2024

MAY/JUNE 2024

JULY/AUGUST

Women’s Health: Pregnancy during the Summer Months

Stewart Baxter

Stay to Keep That Glow

I Only like Riding Downhill ........................ Are You at Risk for Prediabetes? 30

Greenlight Your Favorite Family Dinners

Untangling the Threads: Exploring the Differences between Dry Needling Acupuncture ..............

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

Let’s Get Back to Basics.................................

DIY Car Care for Everyone ..........................

Don’t Let the Tax Tail Wag the Dog

Walk Your Way to Better Health

The way we talk about sexual violence matters. Our words can be used to foster a culture of safety, respect, and equality that stops sexual violence before it happens. Or to show support for survivors, shutdown harmful misconceptions, promote consent, and to practice healthy communication with children. Our voices matter now more than ever. How

Warrants, Waffles, and Wellness: A True Story

Let’s face it: winter can leave us feeling a bit like a cluttered attic. We’ve been hibernating and indulging in comfort food. Maybe our exercise routines have been on a ski vacation (along with our motivation). But guess what? Spring has fully sprung, and just like this season motivates us to tackle the cobwebs and dust bunnies in our homes, it can also inspire us to declutter our health routines!

us feeling a bit like a cluttered attic. We’ve been hibernating and indulging in exercise routines have been on a ski vacation (along with our motivation). But guess and just like this season motivates us to tackle the cobwebs and dust bunnies inspire us to declutter our health routines!

My wife, Genevieve, and I recently took a ten-day trip to Europe, a well-earned getaway that promised fine cuisines, art, old-world charm, and the illusion of having things figured out. We made Brussels our home base, a place of delightful contradictions, where a statue of a peeing boy is somehow a national treasure and chocolate and waffles are treated more seriously than religion.

My friend Dave is the perfect example. A self-proclaimed “professional Netflixer and snacker,” Dave spent most winter evenings glued to the couch, his only companion a giant bag of flavored chips. By spring, he felt sluggish. His clothes seemed tighter, and his energy levels were as low as a dead phone battery.

example. A self-proclaimed “professional Netflixer and snacker,” Dave spent the couch, his only companion a giant bag of flavored chips. By spring, he felt tighter, and his energy levels were as low as a dead phone battery.

Our plan was simple: use the train system to visit nearby cities. See Bruges. Explore Amsterdam. Spend time in Paris. It sounded easy enough: clean stations, reliable schedules, and the rhythmic motion of travel lulling us into daydreams of cobblestone streets and café conversations.

nothing if not resourceful. Inspired by the blooming flowers outside and the overflowing junk drawer, he decided to clean up his health, too. Out went the nightly with a bowl of fruit and Greek yogurt—and in came a brisk evening walk around companion, Ruger. At first, it wasn’t easy: the couch had a powerful siren call. at a time.

But Dave, bless his heart, is nothing if not resourceful. Inspired by the blooming flowers outside and the urge to finally clean his overflowing junk drawer, he decided to clean up his health, too. Out went the nightly snacking sessions—replaced with a bowl of fruit and Greek yogurt—and in came a brisk evening walk around the park with his four-legged companion, Ruger. At first, it wasn’t easy: the couch had a powerful siren call. But Dave persevered one step at a time.

What we found was anything but simple. Belgium’s rail system is not unified. Unlike the systems in Germany or Switzerland, where one pass gives access to nearly every train, tram, and bus, Belgium offers a fragmented network owned by different companies that seem to avoid communicating with each other entirely. There is no single pass and no clear set of rules—just a series of conflicting instructions in multiple languages.

Within a few weeks, Dave felt like a whole new person. He had more energy, his clothes fit better, and his confidence surged. The walks became a source of joy, a chance to connect with nature and clear his head. Ruger is loving it, too. Spring cleaning his health did wonders for Dave, both physically and mentally.

like a whole new person. He had more energy, his clothes fit better, and his became a source of joy, a chance to connect with nature and clear his head. cleaning his health did wonders for Dave, both physically and mentally.

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

health habits? Here are some ideas:

time to read all the articles in this issue of St. George Health & Wellness you learn.

At one station, a helpful employee confidently directed us to a train bound for Bruges. We followed his advice, boarded the train, and settled in. Halfway through the journey, a stern conductor approached. She looked at our tickets, looked at us, and then narrowed her eyes as if we had insulted her grandmother. She informed us that we were on the wrong train—not to the wrong destination but with the wrong company. Different ticketing system. Not allowed. She issued a citation that included a fine, a reminder that in the world of public transportation, ignorance was not a defense.

• Read more articles. Take time to read all the articles in this issue of St. George Health & Wellness Magazine. Then, apply what you learn.

• Swap your soda for sparkling water. It may sound simple, but ditching sugary drinks can make a big difference. Add a squeeze of citrus for some flavor!

sparkling water. It may sound simple, but ditching sugary drinks can make a big citrus for some flavor!

stairs. Your heart will thank you. And those extra steps will help you to reach

Later, I tried to pay the fine online. Nothing appeared in the system. The violation, it seems, either had not been entered yet or never would be. I can only assume Belgium is quietly building a case against me. Interpol may or may not have a file labeled Dalley, Brendan: Train Fugitive.

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

• Dust off your workout gear. Remember those fancy yoga pants you bought with good intentions? Time to unleash their inner warrior! Even a short workout is better than no workout at all.

Remember those fancy yoga pants you bought with good intentions? Time to Even a short workout is better than no workout at all.

During our stay in Belgium, we spent more time on the wrong trains than the right ones. We were rerouted, redirected, and sometimes reversed. And yet, some of our favorite moments came from those unexpected detours.

• Declutter your kitchen. Get rid of those processed snacks lurking in your pantry. Replace them with fresh fruits and veggies—a vibrant spring bouquet for your insides!

rid of those processed snacks lurking in your pantry. Replace them with fresh spring bouquet for your insides!

Spring days are longer, so don’t waste them feeling tired. Aim for seven to eight

Once, we stepped off a misdirected train into a quiet village we had never heard of. Brick buildings lined the streets. Flowers spilled from window boxes. The pace of life felt slower and more generous. We wandered without a plan and laughed more in that place than we had in most of the popular tourist spots.

• Make sleep a priority. Spring days are longer, so don’t waste them feeling tired. Aim for seven to eight hours of sleep each night.

health is not about drastic changes; it is about making small, sustainable project, a chance to invest in yourself. So, roll up your sleeves, grab your metaphorical snacks, comfy walking shoes), and get ready to feel your best this spring!

Our experience in Belgium taught me an important life lesson: sometimes, even when you follow the directions and listen to the experts, you still end up somewhere you never expected. You can do everything right and still find yourself off course.

Remember, spring cleaning your health is not about drastic changes; it is about making small, sustainable swaps. Think of it as a fun project, a chance to invest in yourself. So, roll up your sleeves, grab your metaphorical cleaning supplies (healthy snacks, comfy walking shoes), and get ready to feel your best this spring!

This is especially true when it comes to personal health and wellness. It’s not always about picking the perfect, most healthy “train” from the start. Rather, it’s about what you do once you realize the train you’re on isn’t taking you where you thought it would. Do you panic? Do you freeze? Or do you stay curious, assess your surroundings, and make a change?

The moment you recognize you’re headed in the wrong direction is the moment you gain the power to respond. You can’t undo how you got there, but you can choose to get off. It might take effort. It might test your patience. You might have to ask for help. Or you might have to wait. But the good news is this: once you see it clearly, you can do something about it.

If you find yourself on the wrong track in life, take a breath. Look out the window. Learn something. Laugh if you can. Then, when you are ready, move toward the right direction with a little more wisdom and a little less fear.

the Best,

You are never stuck unless you choose to stay seated!

All the Best,

Brendan Dalley Editor

Brendan Dalley Editor Brendan Dalley Editor

Brendan Dalley Editor

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

of Operations, Copy and Design Editor

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

and Well-Being Life Coach

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

8 www.sghealthandwellnessmagazine.com

StGeorgeHW0424_rev03.indd 8

For information on advertising or other inquiries, visit our website at www.sghealthandwellnessmagazine.com, email diane.sghealth@gmail.com or call us at (435) 236-2966. The publisher is not responsible for the

Dr. Grace Wathen DACM, L.Ac., MS Author, Mind and Body For information on advertising or other inquiries, visit our website at www.sghealthandwellnessmagazine.com, email diane.sghealth@gmail.com or call us at (435)

MA YO R ’S MESSA

GE

As summer takes hold in our beautiful desert community, I want to take a moment to talk about something that has always shaped our lives here: water. Since St. George was settled in December 1861, water has been both a lifeline and a challenge. Our pioneers faced it with courage and cooperation—what we proudly call the Dixie Spirit—and now it’s our turn to do the same.

This year, we’re facing one of the driest seasons in recent memory. A historically low snowpack has led to a dismal water year, and we must act with urgency and unity to extend our water resources.

In recent years, the City of St. George has led the way in water conservation. Nonfunctional grass has been removed from both the City Commons building and the long medians on Sunbrook Drive. We have also removed out-of-play grass on our golf courses and replaced real grass with artificial turf at the Little Valley Sports Complex. These efforts are saving hundreds of millions of gallons of water each year.

We will keep looking for opportunities to save because, the truth is, water will always be an issue in the desert. That hasn’t changed in over 160 years, and it won’t change in the next 160 either.

That’s why I’m asking each of you to be mindful of your outdoor water use. Please water your lawns no more than three days a week. I know we all love the look of a lush, green lawn—but let’s remember, it’s summertime in the desert. Your grass isn’t supposed to be dark green right now. Let it go a little golden. It will bounce back beautifully in the fall. Trust me, it’s a small sacrifice that makes a big difference.

That’s how I approach my own personal outdoor watering. I do it because I care deeply about the future of this community—not just for myself, but for my eleven grandchildren. I want them to grow up in a St. George that’s thriving, with enough water for their homes, parks, and dreams.

Conservation today means opportunity tomorrow.

We can do this. Quite frankly, it’s who we are. The Dixie Spirit means we work together, face hard truths, and act for the greater good. We’ve done it before—and we’ll do it again.

Let’s lead by example, educate our neighbors, and conserve with purpose. Together, we can ensure St. George remains a vibrant, livable city—not just this summer, but for generations to come.

Thank you for doing your part.

Distinguished Members of the Community, I am absolutely thrilled to be writing to you from the Utah Tech University campus as the nineteenth president of this mighty institution. Although I have only been here a short time, I already have seen the impact it has on our students, our graduates, and our community.

This became abundantly clear to me as I had the privilege to participate in the 114th Commencement on my very first day on the job. What a joy it was to celebrate alongside many of you the accomplishments of your remarkable graduates as they prepare for future academic, career, and life success.

In fact, we celebrated 3,088 graduates who earned 3,547 degrees and represented life-long learners from the age of sixteen to seventy. A majority of our graduates—52 percent to be exact—are from Washington County, 72 percent are from the great state of Utah, and 28 percent are from forty-one states and twenty-seven countries around the globe. Interestingly, 28 percent of Utah Tech’s Class of 2025 are the first in their families to graduate from college. Demonstrating UT’s commitment to offering affordable, top-quality programs that prepare graduates for meaningful careers in in-demand fields, the top five bachelor’s degrees awarded this year were in Nursing, Biology, Communication Studies, Exercise Science, and Criminal Justice.

As summer continues, please make a point of coming to campus, interacting with our amazing students, faculty, and staff, and participating in our numerous events and offerings.

Specifically, we are partnering with 99.9 KONY Country and the City of St. George to host American Country Music Award Winner Brett Young in Greater Zion Stadium for the annual Fourth of July Celebration at 7:00 p.m. Finishing with the city’s fireworks show, the concert promises to be an amazing evening of celebrating the freedoms we enjoy with the entire community.

Looking further into the calendar, I am excited to begin my first academic year here and witness firsthand the power of our “active learning. active life.” approach to education. Classes start August 20, 2025, and it’s not too late to apply at apply.utahtech.edu. You won’t want to miss the opportunity to join our more than 12,000 students who make, create, and innovate in the classroom and online while gaining real-world active learning experiences through internships, clinical experiences, undergraduate research, industry partnerships, and service learning.

I look forward to meeting many of you in the community and around campus. It truly is an exciting time to be in Trailblazer Nation and to be the newest member of our beloved community.

Savvy Summer Exploring: Smart Skills for Safer Outdoor Adventures

By Diane Del Toro

A few summers ago, a local woman named Jan and her teenage grandson were hiking on a trail outside St. George, Utah. It was just a quick morning walk, so they packed light—just water bottles, sunscreen, a snack, and a few first aid supplies. But a few miles in, Jan slid on some loose gravel, twisting her ankle badly and suffering several deep lacerations.

Fortunately, her grandson had learned a few basic first aid skills in Scouts. He helped her sit down, elevated her leg, and wrapped her ankle with a shirt and a stick for support. He also treated her lacerations with supplies from their first aid kit. They tried to call for help, but the signal was weak. Still, because they’d told family members where they were going, help arrived within a few hours.

“It wasn’t life or death,” Jan said later, “but it could have been a lot worse if we hadn’t taken a few small precautions.”

That is the power of being prepared.

Summer in Southern Utah is breathtaking. Towering red rock cliffs, hidden slot canyons, accessible trails, and crystal-clear lakes draw thousands of locals and tourists alike. Whether you’re hiking Zion’s Narrows, camping under the stars at Bryce Canyon, backpacking in the remote canyons around Capitol Reef, or fishing at Quail Lake, adventure is everywhere.

But with all its beauty, Utah’s wild country demands respect. The extreme heat, remote terrain, and unpredictable elements can turn a relaxing weekend into an emergency if you’re not prepared. Thankfully, with just a little planning and some basic first aid knowledge, you can handle most common outdoor mishaps confidently.

Here’s what to know, what to pack, and what to do when things don’t go as planned.

Prepare Before You Go:

• Check the weather forecast.

• Bring plenty of water (a minimum of one liter per person per hour).

• Wear lightweight, breathable clothing, sunscreen, and a hat.

• Let someone know your route and expected return time.

• Charge your phone and consider carrying a GPS beacon in remote areas.

If You Get Lost Hiking:

• Stop walking. Stay calm.

• Use your whistle (three blasts signal distress).

• Find shelter from the elements.

• Make yourself visible with bright clothing or a signal mirror.

• Conserve water and energy. Stay in one place unless moving to safety is essential.

• Let someone know your plans before you leave. This is the best prevention.

First Aid: What to Do in Common Emergencies

Heat Exhaustion

• Signs: Heavy sweating, weakness, dizziness, headache, nausea

• Action: Move to a shaded or air-conditioned area. Loosen clothing. Apply cool, damp cloths. Sip water or an electrolyte drink slowly. Rest.

Heat Stroke (Call 911 immediately)

• Signs: High body temp (103 degrees or higher), confusion, dry/ hot skin, fainting

• Action: Call emergency services. Move the person to shade. Cool with water, fan, or ice packs on neck, armpits, and groin. Do NOT give fluids if unconscious.

Broken Bone

• Action: Immobilize the injured area with a splint. Do not attempt to straighten. Apply ice wrapped in cloth. Keep the limb elevated, if possible. Seek medical help.

Laceration (Deep Cut)

• Action: Apply direct pressure with a clean cloth to stop bleeding. Once bleeding slows, clean gently with water. Cover with a sterile bandage. Seek medical attention for deep or gaping wounds.

Profuse Bleeding: How to Apply a Tourniquet

• Use a commercially made tourniquet if available (such as a CAT or SOFT-T). If none is available, use a wide, strong band (at least one inch wide), such as a belt or strip of cloth.

• Place the tourniquet two to three inches above the bleeding site (but not over a joint).

• Tighten the tourniquet until the bleeding stops. This will likely cause significant discomfort.

• Secure the tourniquet in place.

• Note the time it was applied and write it on the person’s skin or on tape.

• Do not remove the tourniquet once applied. Seek emergency medical attention immediately.

Bites and Stings: What to Do

Snake Bite (Possibly Venomous)

• Stay calm and limit movement.

• Call 911 immediately.

• Keep the bite below the level of the heart.

• Remove tight clothing or jewelry.

• Do not suck venom, cut the wound, or apply ice.

Animal Bite

• Wash the wound thoroughly with soap and water.

• Stop bleeding with clean cloth pressure.

• Apply antibiotic ointment and cover.

• Seek medical care due to infection and rabies risk.

Spider Bite

• Wash with soap and water.

• Apply cold compress.

• Take a pain reliever and monitor for symptoms.

• Seek help for worsening pain, blistering, or muscle cramps (especially from black widow or brown recluse spiders).

Insect Sting or Bite

• Remove stinger with a scraping motion.

• Clean with soap and water.

• Apply ice to reduce swelling.

• Take antihistamines for itching or swelling.

• Watch for allergic reactions: difficulty breathing, swelling of face or throat, dizziness. If these symptoms appear, use an EpiPen and call 911.

Other Common Hazards

Sunburn

• Signs: Red, painful skin; blistering

• Action: Get out of the sun. Apply aloe or burn gel. Hydrate.

Hypothermia (possible when hiking in water or through canyons or camping on wet nights)

• Signs: Shivering, slurred speech, confusion

• Action: Remove wet clothing. Wrap in dry layers or blanket. Give warm (not hot) drinks, if conscious. Get the victim warm as quickly as possible.

Blisters

• Action: Clean area, apply moleskin. Only pop if necessary using a sterile needle. Cover with sterile bandage.

Gastrointestinal Illness

• Signs: Vomiting, diarrhea, cramps

• Action: Hydrate, rest, and avoid solid food until symptoms pass. Watch for dehydration.

Southern Utah’s wild beauty is meant to be enjoyed, not feared. With a well-stocked kit, basic first aid know-how, and smart planning, you can safely explore its incredible landscapes. Whether you’re a seasoned outdoor enthusiast or just starting out, being prepared is the most important thing you can pack.

Small First Aid Kit for Your Backpack

• Adhesive bandages (assorted sizes)

• Antiseptic wipes

• Antibiotic ointment

• Pain relievers (ibuprofen, acetaminophen)

• Tweezers

• Moleskin or blister pads

• Allergy medication

• Electrolyte tablets

• Gauze pads and medical tape

• Emergency blanket

• Whistle and mini flashlight

Comprehensive First Aid Kit for Your Car

Includes everything above, plus:

• Cold packs

• Burn ointment or aloe vera gel

• Elastic bandages (Ace wraps)

• Eye wash solution

• CPR mask

• Larger sterile gauze pads

• Scissors and gloves

• Splinting material (SAM splint or rolled newspaper)

• Snake bite kit

• Activated charcoal (with medical guidance)

• Personal medications

• Emergency contact info

CLEAN THE TERRAIN. TRANSFORM YOUR HEALTH.

True healing begins from within.

In today’s world, our bodies are overwhelmed.

The standard American diet, processed foods, and chemical-laden products all contribute to internal congestion, creating the perfect breeding ground for parasites, bacteria, mold, yeast, and candida. This toxic terrain leads to inflammation, fatigue, sluggish digestion, brain fog, chronic imbalance, autoimmune, and so much more.

At Sanctuary Holistic Wellness, we believe the solution isn’t to mask the symptoms—it’s to clean the terrain.

The most powerful way to support your body:

• A clean, organic, nourishing diet

• Daily movement and lymphatic flow

• Our 10-Day Detox and In-Person Cleansing Experience

Our proven protocol offers:

• Herbal parasite and heavy metal detox

• Liver and gallbladder support

• Colon cleansing and hydrotherapy

• Lymphatic activation and drainage support

• Nervous system reset through guided meditation, breathwork, and light therapy

Most clients feel lighter, clearer, and experience an immediate release of brain fog and inflammation.

When you clean and clear both physically and emotionally, you make room for miracles—and your body knows exactly what to do.

You were not designed to carry all this toxicity. Let us help you release it—and return to the vibrant, lightfilled version of you.

Improve your health by cleaning the terrain. We’re here to support you, every step of the way.

You were not designed to carry all this toxicity. Let us help you release it and return to the vibrant, light

Improve your health by cleaning the terrain. We’re here to support you, every step of the way.

St. George, Utah

St. George, Utah

SanctuaryHolisticWellness.com 435-599-0456

SanctuaryHolisticWellness.com 435-599-0456

support@thesanctuaryholisticwellness.com

support@thesanctuaryholisticwellness.com

Follow us @sanctuaryholisticwellness

Follow us @sanctuaryholisticwellness

Overcoming Obstacles

Mat and Jen Quinlan Are Spartan Warriors

By Marianne Hamilton

Mat Quinlan has two goals for 2025. First, the Santa Clara resident aims to top all other competitors at the Spartan Trifecta World Championship in West Virginia in September. Second, he plans to pay a visit to the high school teacher who never gave up on him. In both instances, Mat hopes to demonstrate that he has what it takes to go the distance, despite formidable odds.

By the time he was an adolescent, Mat’s academic performance was all but nil. Following the breakup of his parents’ marriage, he was mostly left to fend for himself. With no one to hold him accountable and teachers who shrugged off his constant absences, Mat fell between the cracks. “I literally hadn’t done school since I was nine,” Mat confirmed. “My teachers would just pass me forward to the next grade; no one cared if I showed up or did any work.”

With his future looking bleak, Mat assumed he would remain in the desert town of Ridgecrest, California, forever—that is, until he met Jennifer Morgan when they were both fourteen. The cherished daughter of a career U.S. Navy Chief Petty Officer, Jen’s choice of a boyfriend hardly thrilled her family. Said Mat, shaking his head ruefully, “Since our junior high school was on the base where Jen’s dad was stationed, he knew all about me. Nothing against him; I would never let my daughter date someone like me.”

Mat ended up at a high school for troubled youths; coincidentally, a certain Ms. Kennedy, who’d been one of his elementary school teachers, was on staff. Glimpsing his potential, she brought in old tests he’d taken when he was a youngster and did the unthinkable. She told him he was smart, and she believed in him. What’s more,

she coached him through enough math problems to secure his GED, which he would need to follow Jen’s suggestion that he join the military.

The moment he turned eighteen, Mat married Jen. She would celebrate their first anniversary solo; by then, Mat was in Air Force basic training, later becoming a member of the U.S. Air Force Security Forces (AFSF). After three years of providing security for nuclear weapons in Wyoming, he joined the 820th Base Defense Squadron, a “first-in” airborne unit responsible for securing air bases in combat zones. Two tours of Iraq followed. After six years of military life and the arrival of his first child, Mat cycled out. But his subsequent employment options were hardly encouraging.

“We were super-broke. Jen was pregnant with our daughter, and we were living in a one-bedroom apartment, sleeping sideways with our son on a borrowed twin mattress,” Mat recalled. “We’d drained all our savings, and nine dollars an hour at a tire store wasn’t going to support my family.”

A coworker suggested that Mat consider enlisting in the Air National Guard. He did so and found that the extensive training and physical prowess that had been a part of his AFSF stint equipped him for success. He was sent to Combative Instructor and SWAT schools. He also became an Active Shooter Instructor, earned a black belt in MCMAP (Marine Corps Martial Arts Program), and became a Modern Army Combatives Program Instructor. As the years went by, the certifications and honors piled up. By the time he was forty, Mat was able to retire with a full activeduty pension.

Toward the end of his military service, Mat had set a base record for a 1.5-mile run, clocking in at 7:44, and had bested opponents in MMA cage fights and military combatives tournaments. “I knew I could outrun the guys on my cage fighting team. That was kind of my opening to athleticism,” he noted.

Fast-forward to 2025. Now both fortyfive, Mat and Jen have devoted the past decade to competing in Spartan Races across the U.S. For the unfamiliar, think IRONMAN® meets American Ninja Warrior, with the addition of mud, obstacles, a “compromised carry” (i.e., running while

toting a pair of sixty-pound sandbags), and other impediments. Participants can compete in either a Sprint (a 5K run with twenty obstacles), a Super (a 10K with twenty-five obstacles) or a Beast (a 21K with thirty obstacles), all on unpaved trails with grueling altitude gains. None are for the faint of heart.

Jen’s participation in Spartan Games was more a wish to support her husband than a desire for medals. “When Mat first said he wanted to compete, I said…’OK?’ I kind of go along with whatever he’s doing. Really, it’s been that way since we were fourteen.”

It didn’t hurt that Jen, a middle school technology teacher, was a CrossFit Level One instructor. But running was never in her repertoire. That all changed one day when Mat, alarmed at what he called her “panic breathing” two miles

into a training run, stopped her and did a verbal inventory: Was she having trouble breathing? No. Legs hurt? Nope. Stomach OK? Check. “He finally said, ‘Then stop victim breathing and run!’” she laughed. “That’s when it clicked in; I can run.

“I really have to give Mat credit,” Jen added. “I would not have tried all these things that took me out of my comfort zone; if it weren’t for him, I’d probably be home doing crossword puzzles and crocheting like my mom.”

That encouragement resulted in Jen taking second place in her age group in the 2019 Bryce Canyon 50K despite never having run more than six miles before. She was also the top nonprofessional female in the 2018 Utah Spartan Race, besting every competitor across all age groups.

Since Spartan has discontinued the prestigious Pro Team—a long-term goal for Mat—he and Jen have set their sights on the Spartan Trifecta World Championship this fall. This will see the duo completing a Sprint, Super, and Beast in a single weekend. Oh, and there’s that trip to see Ms. Kennedy.

“I need to go back and tell her that it wasn’t a mistake for her to work with me. I joined the military, I had a successful career, and I want her to know that she didn’t do it for nothing,” Mat said.

Jen asserted that being a Spartan competitor has changed her self-perception. “I’ve learned that I’m way more capable of things that I’d never even thought of doing. Racing makes you understand that pain is not your enemy. You’ll survive, and you’ll come out stronger.”

To Mat, “the best in the world” will be tackling the mountains in West Virginia in September, and he wants to see how he stacks up. “It’s so cliché, but it really is so much more mental than physical. It’s pouring yourself into it every day— every track session, every mountain run, every compromised run—and finding the mental grit and fortitude that you didn’t

know you had. I think I still have more in me. I’m not sure how to tap into it, but I know it’s there.”

More information about Spartan Races can be found at https://www.spartan.com/.

About the Author

Marianne L. Hamilton is a veteran journalist and marketing writer whose work appears in regional and national publications. When not racewalking on our local trails, she serves on the board of the Kayenta Arts Foundation and supports the City of St. George as a grants writer for arts and recreation programs. She and her husband, Doug, are also co-administrators of the Southern Utah Wine Guild, founders and co-directors of the United State Power Walking Association, and race directors for the Huntsman World Senior Games. The former Ms. Senior Universe 2022-2023, Marianne is a proud breast cancer survivor and a member of the Intermountain Health Oncology Patient-Family Advisory Council.

The Benefits of Transdermal Magnesium Chloride: A Powerful Alternative to Oral Supplementation

By Audrey Hansen

Magnesium is one of the most essential minerals in the human body, involved in over 300 enzymatic processes. From supporting nerve and muscle function to regulating blood sugar and promoting better sleep, magnesium plays a critical role in overall health. Yet, despite its importance, many people are unknowingly deficient. Symptoms of deficiency can range from fatigue and muscle cramps to anxiety, insomnia, and even chronic conditions like migraines or heart arrhythmias.

Why Are So Many People Deficient in Magnesium?

Several modern lifestyle factors contribute to widespread magnesium deficiency. Our soil has become depleted of minerals due to industrial farming practices, meaning even a healthy diet may lack adequate magnesium. High levels of stress, caffeine, sugar, alcohol, and certain medications like diuretics and antacids further deplete the body’s stores. Additionally, gastrointestinal issues such as leaky gut or poor absorption make it difficult for many people to properly absorb magnesium from food or supplements.

The Benefits of Transdermal Magnesium Chloride

Transdermal magnesium chloride—applied directly to the skin via soaks, sprays, or lotions—is a powerful and efficient way to restore magnesium levels. One of the most effective methods is soaking in a magnesium chloride solution, either as a foot soak or full-body bath. This allows magnesium to be absorbed directly through the skin into the bloodstream, bypassing the digestive system entirely.

Unlike oral magnesium supplements, which can cause gastrointestinal discomfort or loose stools, transdermal application avoids these side effects. For individuals with compromised gut health, transdermal delivery is especially valuable, offering a more reliable and gentle method of absorption.

About the Author

Why Soaking Is More Effective Than Oral Supplementation

Transdermal soaking allows for sustained exposure to magnesium over time. Soaking for twenty to forty minutes allows the body to draw in the amount of magnesium it needs through the skin. The body self-regulates absorption through the skin, so there is little risk of overdose or side effects. Oral supplements, on the other hand, must be digested and filtered through the liver and kidneys, where much of the nutrient may be lost or poorly absorbed.

In contrast, magnesium chloride soaks deliver high concentrations of bioavailable magnesium directly to tissues and cells. Users often report rapid relief from muscle cramps, improved sleep, reduced stress, and greater overall well-being.

Benefits of Magnesium for the Body

Magnesium supports:

• Muscle and nerve function: reduces cramps, spasms, and tension

• Heart health: regulates blood pressure and heartbeat rhythm

• Bone strength: aids in calcium absorption and bone formation

• Mood and brain function: eases symptoms of anxiety and depression

• Sleep quality: promotes deeper, more restful sleep

• Hormonal balance: moderates hormonal symptoms in perimenopause and menopause

For women over forty, magnesium plays a crucial role in supporting energy, metabolism, and mood stability, making transdermal supplementation an essential part of holistic self-care.

As stress and poor nutrition contribute to widespread magnesium deficiency, transdermal magnesium soaking offers a safe, effective solution. Easy to use and highly absorbable, it supports relaxation, pain relief, and overall wellness, naturally nourishing the body through the skin.

Audrey Hansen is the owner and founder of The Healing Body and Soul, a health and wellness business established in 2008 and based in St. George, Utah. With a strong background in education and public health, Audrey brings over two decades of experience to her holistic practice. She holds a Bachelor of Science degree with a minor in Physical Education from Utah State University, and she worked for ten years as a lactation specialist and consultant with the Public Health Department. Audrey is certified in a wide range of healing modalities, including Life and Health Coaching, Licensed Massage Therapy, BodyTalk, and Craniosacral Therapy. She is also a IAKP Certified Kambo Practitioner. A life-long learner, Audrey is passionate about helping her clients achieve optimal wellness and dedicated to continually expanding her knowledge and licensure to better serve her community.

TRANSDERMAL MAGNESIUM SOAKS MAY HELP:

• Reduce stress and anxiety

• Improve sleep quality

• Ease sore muscles and cramps

• Support bone and heart health

• Boost energy and mental clarity

YourMgnifyHealth

Soak in the Benefits of Magnesium

COULD YOU BE LOW IN MAGNESIUM?

• Fatigue or brain fog

• Muscle cramps or restless legs

• Headaches or migraines

• Trouble sleeping

• Mood swings or irritability

When Should I Be Worried About My Moles?

By Hannah Weaver, PA-C

In my practice, I often see patients for skin exams, specifically mole checks. Moles are pigmented skin growths that form when melanocytes (pigmentproducing cells) cluster together. Moles can be completely benign (non-worrisome), they can have atypical features, or in rare instances, they can transform into a skin cancer called melanoma. Melanoma, if not caught early or if left untreated, can spread throughout the body.

Risk Factors for Melanoma

Q: What happens if my biopsy results show an atypical mole?

An atypical mole can often be graded by a pathologist as mild, moderate, or severe based on the appearance of the cells:

• Excessive exposure to ultraviolet (UV) radiation from the sun or tanning beds

• Fair skin

• History of severe sunburns

• Family or personal history of melanoma

• Multiple atypical moles

We often bring up the idea of the “ugly duckling sign.” If there is a mole that looks different from the surrounding moles—if it is bigger or darker than the others, has multiple colors within it, or has an irregular shape—we recommend having it evaluated in the office. We often use a dermatoscope (a handheld magnifying tool with a light source used to examine the skin, nails, and hair) to identify patterns within the mole, including pigment structures, that help assess for any concerns of melanoma or a dysplastic nevus (atypical mole).

If a mole or dark spot looks concerning during a skin exam, a biopsy may be performed to determine the diagnosis. A biopsy is done by injecting lidocaine (a numbing medication) into the area, and the provider takes a small sample of the suspicious spot. This sample is then sent to a pathologist, who examines it under a microscope and helps determine whether further treatment is needed.

About the Author

• Mildly atypical moles are usually considered benign and generally do not require further treatment.

• Moderately atypical moles often need close observation or a minor skin procedure called an excision to remove the mole. Typically, a small margin of healthy skin is removed around the mole to ensure that all concerning cells are eliminated.

• Severely atypical moles usually require complete removal with an excision to prevent progression to melanoma.

I often discuss the ABCDEs of melanoma with my patients. I encourage them to monitor their moles and watch for any of the following warning signs:

• Asymmetry. One half of the mole does not match the other.

• Border. Melanoma lesions often have uneven, poorly defined borders.

• Color. The presence of multiple colors (blue, black, brown, tan, pink) can be a warning sign.

• Diameter. Melanomas are usually larger than six mm, about the size of a pencil eraser.

• Evolution. Moles that visibly change over three to twelve months should be evaluated.

Monitoring your moles is vital to your overall health. If you notice any odd or irregular moles or if it has been a while since your last skin exam, please call our office today to schedule an appointment with one of our dermatology providers at (435) 628-6466.

Physician Assistant, Hannah Weaver, graduated from Southern Utah University, earning her undergraduate degree in nutrition. She then continued her graduate education at the University of Utah, where she earned her Master’s Degree in Physician Assistant Studies. Hannah is certified by the National Commission for Certification of Physician Assistants (NCCPA) and is licensed in Utah. Her professional affiliations include the American Academy of Physician Assistants (AAPA) and the Society of Dermatology Physician Assistants (SDPA). As a Physician Assistant in Dermatology, she is committed to putting patient care first and is dedicated to providing patients with the highest quality of care. She is passionate about personalized patient care and treatment plans. Outside of work, Hannah enjoys spending quality time with her husband, son, and three dogs.

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Discover its potential to reduce brain fog and boost mental clarity—come in and find out for yourself!

1100 Canyon View Dr, Suite C Santa Clara, UT 84765

Phone: (435) 703-9680

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617 E. Riverside Dr., Suite 104

St. George, UT 84790

Phone: (435) 656-2059

Fax: (435) 656-3059

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MORTGAGE RATES: PERCEPTION VERSUS REALITY AND MODERN SOLUTIONS FOR MODERN BUYERS

By the Washington County Board of Realtors®

If you’ve been keeping an eye on the housing market lately, there’s a good chance you’ve heard someone say, “Mortgage rates are too high to buy right now.” It’s a common sentiment—but it’s also a perfect example of how perception and reality can differ, especially across generations.

Take a moment to put things in perspective: back in the 1980s, mortgage interest rates often ranged from 13 to 15 percent, making today’s 6 to 7 percent seem relatively reasonable. That said, comparing rates alone doesn’t tell the full story. Today’s homebuyers are navigating a very different financial reality—one where home prices have reached historic highs, and many households are adjusting to changing economic pressures and affordability constraints. As a result, the path to homeownership can look different than it did in past generations.

Even so, homeownership remains one of the most effective ways to build longterm wealth. The key is to approach the journey with the right information, trusted guidance, and a clear understanding of the tools available to help align your purchase with your budget and financial goals.

It is important to remember that the housing market moves in cycles. Rates rise and fall, but homeownership remains a long-term investment that grows in value. The key is to focus on what you can

control—and that includes understanding your options and making informed decisions with expert guidance.

Today’s challenges are real, but so are the opportunities. Many buyers are juggling multiple financial priorities—from increased living costs and ongoing debt obligations to economic uncertainty— but help is out there. The good news is that there are more tools and resources available today than ever before to help make buying a home possible.

Today’s mortgage landscape offers flexible loan programs designed to help buyers with a range of financial situations. From FHA loans with lower down payment requirements, to VA loans for eligible veterans, and USDA loans for rural homebuyers, there are options tailored to specific needs.

In addition to down payment assistance programs and first-time homebuyer grants, Washington County residents can take advantage of state and local housing incentives that can reduce upfront costs. Many buyers are surprised to find they can purchase a home with much less than the traditional 20 percent down payment.

Working with a Realtor® is one of the best ways to uncover and take advantage of these programs. Realtors® not only have up-to-date knowledge of local markets, but they also have access to networks of trusted lenders, grant programs, and professional

resources that can help you get qualified and into your first (or next) home.

Despite higher rates and economic pressures, homeownership continues to be one of the most effective ways to build long-term wealth and stability. Owning your home means building equity over time, locking in your monthly payment (unlike rent, which often rises), and creating a space that is truly your own. Even if mortgage rates seem high today, you are not locked in forever. Many homeowners refinance down the line when rates drop. The old real estate saying still rings true: “Marry the house, date the rate.”

A Realtor® can help you navigate the market with confidence, connecting you with loan programs, financial tools, and homes that fit your goals. Armed with knowledge, options, and the right support, homeownership remains an achievable and worthwhile dream.

Savor a Summer of Safety and Wellness

By Lori Wright, CEO, Family Healthcare

As summer unfolds in Southern Utah, the sun-soaked red rock landscapes invite us outdoors to enjoy hiking, biking, swimming, and exploring. But as the temperatures rise, so do the risks of heat-related illness, dehydration, and injury. Summer in St. George is a season to savor, but doing so safely is key to staying well all season long.

Stay Cool and Safe

With average highs soaring well above 100°F, the heat in Washington County can be intense. Whether you’re out for a walk on the Virgin River Trail or exploring Snow Canyon, early mornings and late evenings are your best windows for outdoor activity. Wear light-colored, breathable clothing, and always bring plenty of water—more than you think you’ll need.

Sunscreen is a must, even on cloudy days. Choose one with SPF 30 or higher, reapply every two hours, and don’t forget areas like the tops of your ears, your neck, and your feet. A wide-brimmed hat and sunglasses provide extra protection from the desert sun.

Hydration is Health

Dehydration can sneak up quickly in dry desert heat. Aim to drink water throughout the day, not just when you’re thirsty. Infusing your water with citrus, berries, or mint can make hydration more fun, especially for kids. Avoid sugary drinks and caffeine, which can increase fluid loss.

Fun in the Water, the Safe Way

Local splash pads, pools, and reservoirs offer welcome relief from the heat. But water safety should never take a vacation. Keep a close eye on children, even in shallow water. Life jackets are essential for boating and highly recommended at Sand Hollow or Quail Creek for young swimmers and inexperienced paddlers.

About the Author

If you’re headed to the river or a reservoir, check local water quality alerts and make sure you are familiar with the conditions. Flash floods can occur quickly, especially in narrow slot canyons.

Wellness in Zion and Beyond

Whether you’re a local or visiting Zion National Park this summer, our Zion Canyon Clinic in Springdale is here to help you stay healthy. Open Mondays and Tuesdays from 8:00 a.m. to 7:00 p.m., Thursdays and Fridays from 8:00 a.m. to 4:00 p.m., and closed Wednesdays, the clinic offers convenient in-person and telehealth care. Services include IV therapy, x-rays, splinting, stitches, illness treatment, STI testing, women’s health services, and more. It’s quality, compassionate care just minutes from the park entrance. If you’re enjoying the outdoors outside of Zion National Park, our Cedar City, Hurricane, and Riverside clinics are available.

Summer Wellness Starts at Home

Wellness in the summer also includes eating fresh seasonal fruits and veggies, getting good sleep, and taking care of your mental health. Long days and a more relaxed schedule offer a chance to reset. Try unplugging in the evenings, spending time with loved ones, and enjoying the beauty right outside your door.

A Community That Cares

From neighborhood parks to family hikes in Zion, summer in Southern Utah is a time to connect with nature, with neighbors, and with ourselves. At Family Healthcare, we’re here to help you and your loved ones stay safe, healthy, and thriving all year long. We look forward to seeing you out there—sun hats and water bottles in hand!

Lori Wright is the CEO of Family Healthcare. With more than twenty-seven years of experience in community health, she is passionate about developing equity, where everyone can access high-quality integrated primary health care. Family Healthcare’s mission is Making Lives Better, and as CEO, Lori’s efforts are focused on improving the overall health of the patients and the communities Family Healthcare serves.

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

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• Donate online at familyhc.org/give

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• Volunteer by calling 435-986-2565

The Five Pillars of Fitness

Aging for Longevity

By Tiffany K. Gust, MS, Exercise Physiologist

Aging is inevitable, but how we age is significantly influenced by our physical activity habits. Decades of research confirm that targeted exercise can slow or even reverse many physiological declines, improving not only lifespan but healthspan, which is the number of years lived with vitality and independence. A comprehensive training approach grounded in five key pillars— stability, strength, flexibility, cardiorespiratory endurance, and reaction time—can offer one of the most powerful tools for promoting long-term physical and cognitive health.

1. Stability

Balance and postural control decline with age due to sensory deterioration, neuromuscular degradation, and slowed cognitive processing. Stability training enhances proprioception and neuromuscular coordination, reducing fall risk. According to the CDC, one in four Americans age sixty-five or older falls each year, and falls are the leading cause of fatal and nonfatal injuries in this group. Multisensory balance programs have demonstrated significant reductions in fall incidence.

Exercise Example: Single-leg stance with eyes closed or standing on an unstable surface to stimulate sensory systems.

2. Muscular Strength and Endurance

After age fifty, adults can lose up to 1 to 2 percent of muscle mass annually, leading to sarcopenia and reduced mobility. Resistance training not only improves muscle quality but also plays a critical role in skeletal health. Approximately ten million Americans have osteoporosis, and another forty-four million have low bone density, significantly increasing fracture risk. Progressive resistance training enhances bone mineral density by stimulating osteogenic activity, particularly in weight-bearing bones.

Exercise Example: Bodyweight squats or resistance band chair stands to strengthen the lower body and load the hips and spine.

3. Flexibility

Reduced joint mobility and soft tissue stiffness contribute to movement limitations and injury risk. Flexibility training supports functional range of motion and may also lower blood pressure and arterial stiffness. Regular stretching improves posture and movement efficiency, supporting long-term mobility.

Exercise Example: Static hamstring and hip flexor stretches performed after workouts to improve lower-body flexibility.

4. Cardiorespiratory Endurance

Cardiovascular fitness declines with age due to reduced stroke volume and maximal oxygen uptake. Regular aerobic exercise helps prevent heart disease, type 2 diabetes, and neurodegenerative conditions. A landmark 2018 study found that women with high cardiorespiratory fitness in midlife had an 88 percent lower risk of dementia decades later (Högström et al., 2018).

Exercise Example: Brisk walking or cycling for thirty minutes, five days a week, to meet aerobic recommendations.

5. Reaction Time

With aging comes delayed reflexes and processing speed, increasing fall and accident risk. Reaction time training, especially dual-task exercises, can maintain or improve neuromotor speed and cognitive agility. Evidence suggests that exercise targeting motor response time also benefits executive functioning and brain plasticity.

Exercise Example: Quick lateral steps in response to visual or auditory cues or reaction-based ball drop drills.

Integrating the Pillars for Longevity

Each pillar plays a vital role, and together, they form a holistic framework for aging well. Beyond improving strength and endurance, exercise combats inflammation, supports neurogenesis, and enhances mood through endorphin release. A structured program that addresses all five domains ensures functional independence, cognitive resilience, and a higher quality of life.

Aging well isn’t just about moving, it’s about moving with purpose. A science-driven, pillar-based approach gives older adults the best chance at a long, healthy, and vibrant life.

Functional Fitness Assessment

At Intermountain Healthcare, we offer a Functional Fitness Assessment. This includes upper and lower body strength, upper and lower body flexibility, and balance assessment. We have normative data to benchmark your fitness for your age, along with a criterion fitness standard that, if met, predicts that you will be able to complete activities of daily living for many years to come. With this valid information, we are able to make recommendations for you so that you can become the healthiest version of yourself. Call (435) 251-3733 or (243) 251-2256, or email tiffany.gust@imail.org for more information.

From SelfProtection to Self-Perfection: A Martial Arts Journey

By Shannon Mondry

When I first stepped onto the dojo floor twentyseven years ago, it wasn’t just about learning to fight—it was about seeking something more. I was looking for a practice that could challenge me both mentally and physically, something that would push me beyond the surface of everyday life. Martial arts called to me as a way to engage both body and mind in a deeper, more meaningful pursuit. While self-protection was certainly part of that, what I truly craved was growth—strength with purpose, movement with intention, and a discipline that could shape me from the inside out.

In the beginning, martial arts gave me exactly what I was looking for: structure, challenge, discipline, and a clear path to a goal—a black belt. I learned how to punch, kick, block, and move with awareness. I studied timing, distance, and how to stay calm under pressure. Every class brought a growing sense of confidence and capability. I became physically stronger, mentally sharper, and more grounded in my body.

Somewhere along the way, something shifted. When I became a teacher, I realized I was no longer training just for survival—I was training and teaching for transformation. A deeper understanding began to take root.

What started as self-protection slowly evolved into something much richer: self-perfection. Not perfection in the sense of flawlessness, but in the daily practice of refining my mind, body, and spirit through effort and awareness. The lessons I learned on the mat began to echo through my life outside the dojo. I saw how martial arts taught me patience, humility, and resilience. I became less reactive, more reflective. I cared less about appearing strong and more about being sincere.

Over time, I came to see martial arts not merely as a defense against external threats but as a way to face the internal threats of doubt, fear, ego, and insecurity. The practice became a mirror, revealing where I was holding back, where I needed to grow, and how much courage it takes to meet myself honestly. Each kata, each round of sparring, became not just a test of skill but a tool to polish character.

True perfection, I’ve come to believe, isn’t about being the best. It’s about being better—more aware, more disciplined, more compassionate—than I was yesterday. It’s about showing up fully, even when it’s hard. Martial arts gives me that space, every day, to pursue the best version of myself, one imperfect step at a time. Yes, I can protect myself now. But more importantly, I’ve learned how to protect my peace, guard my intentions, and stand in my truth. As my sensei would say, karate is a way of life.

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

Phishing Scams Target Local Businesses: Are You Protected?

By Richard Preston, Preston Office Solutions

Free

Gingival GraftPhishing—sending fraudulent emails that appear to come from legitimate sources—is one of the fastest growing threats to small businesses today. These emails often trick recipients into clicking malicious links, downloading infected attachments, revealing personal information, or providing company data, passwords, or credit card numbers. This often leads to stolen data, locked systems, or broader network breaches.

A Case Close to Home

Recently, dozens of local businesses received an email message that appeared to come from a trusted and prominent Southern Utah business owner. The message included a link. Many recipients, trusting the sender, clicked it, and within moments, malware embedded in the link locked their computers.

Why Phishing Works

Incidents like this highlight just how vulnerable businesses can be. Email addresses are easily harvested or scraped from websites, directories, or previous data breaches. There is little that can be done to stop bad actors from spoofing someone else’s email address to make a message look legitimate.

And that’s where the real danger lies. Even careful employees can fall victim to these attacks. A message that appears to come from the boss, a client, or a known colleague can easily bypass someone’s instinct to be cautious.

What Can Be Done?

Fortunately, businesses are not powerless. Managed Technology Service Providers (MTSPs) offer several key solutions to drastically reduce your exposure to phishing attacks. These include:

• Advanced email filtering. These systems use artificial intelligence and threat databases to automatically detect and filter out suspicious emails before they ever reach your employees’ inboxes.

About the Author

• Multi-layered endpoint protection. Antivirus and antimalware software can isolate and quarantine threats that get past email filters.

• Firewalls and network monitoring. These tools help detect unusual behavior across the network and contain potential spread.

• Data backups and disaster recovery plans. If an attack does happen, having recent backups ensures you can restore systems without paying ransoms or suffering prolonged downtime.

• Employee cybersecurity training. Regular, simple training helps staff recognize red flags and avoid common traps.

Preventing Human Error

While no system is foolproof, the best strategy is to minimize the role of human error entirely. Automatically filtering out suspicious emails removes the burden from employees. When a phishing attempt never reaches the inbox, you or an employee will never be tempted to open it.

Why It Matters

According to Accenture, 43 percent of cyberattacks target small businesses, yet only 14 percent are prepared to defend themselves. And according to Inc., 60 percent of small businesses close within six months of a serious cyberattack.

Cybersecurity may sound costly or complex, but the truth is that the cost of prevention is minimal compared to the consequences of inaction. Protecting your business doesn’t require a one-sizefits-all approach. A qualified IT provider can help assess your risk, tailor solutions to your budget, and build a custom plan that fits your company’s size and industry.

In short: don’t wait until your business becomes the next example. Take action now—because doing nothing is the most expensive option of all.

For more information about how to protect your business, visit prestonoffice.com, call (435) 628-2997, or email admin@prestonoffice.com.

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

Don ’t Get Down on Yourself

But lap four hit hard. Cramps crept into my legs. By lap five, I had to stop and put my legs up in a desperate move to find relief. And just like that, all the time I’d banked evaporated. That eighth lap vanished into the void of time.

Lap six was tough. My buddy Terry passed me and offered me his back wheel to follow. There’s a small aerodynamic advantage to this, but it’s mostly a psychological boost to pace off someone. Alas, I couldn’t hang on and had to tough out the lap solo, even walking part of the last climb when the cramps in my legs made pedaling almost impossible.

By Jay Bartlett

Have you ever set a big goal, trained hard, planned ahead—and despite all your prep, still came up short? Did you feel like you let yourself down, maybe even dropping that dreaded “F-word”: failure? It can be easy to do. You spent hours pedaling hard, hitting the gym, eating right, getting plenty of rest—and then, on race day, it all just unraveled.

That’s when the self-doubt can creep in, making you wonder if you are good enough to try tough challenges that push the limits of your comfort zone. Why even try?

I recently had one of those days. I’ve raced the Broken Record SixHour Challenge in Caliente, Nevada, for several years now—and I’ve always felt good about my efforts. This year, I set my sights on my biggest mileage yet. I was shooting for eight laps. That would put me at about fifty-four miles. In a six-hour race, if you finish a lap before the six-hour cut off, you can start another lap. I did seven laps last year (six within the time limit), and I knew that I would have to up my pace to fit seven laps into six hours. Even with a lot of training, I probably wouldn’t be too much faster than I was last year; I knew the leeway on time each lap would be razor thin.

Things started out really well. The day was beautiful, and I was jazzed when the flag dropped. I was feeling good and was pacing with a person I knew to be fast and strong. For the first three laps, I was banking time—coming in under the maximum lap times to hit my goal. “Make hay while the sun shines,” I thought. I could cash in those extra minutes later.

I willed myself over the start/finish line in under six hours, giving me the opportunity to at least salvage a tie with last year’s total of seven laps. I sat down to eat a sandwich before heading back out, but when I stood up…cramps struck again. That was it. I called it a day. Yes, I came up short of my goal. But honestly? I was okay with it. These things happen. Even professional riders have bad days.

Most goals need to have all things align to complete them. To expect to reach every goal you set for yourself is unrealistic. So why get down on yourself for not succeeding? I wish my day would have gone better, but I still rode forty miles—and I’m happy that I managed a bad day as well as I did.

Don’t get me wrong, I’ll analyze the heck out of this day to see what I can learn, but some days just go awry. So, set a big goal. Go after it. Push yourself. And if it doesn’t work out, pat yourself on the back for trying. And never forget—riding bikes is supposed to be fun.

Tooth Loss and Cognitive Decline

By Dr. William Plumb, Plumb Dental

I watched my mom care for my aging grandmother over the course of several years. Grandma Huber was pleasant— even if she didn’t remember my name. It was endearing to watch her enjoy a glass of ice water on a hot day after insisting she had never tasted water before. She would sit quietly and listen to church hymns for hours. The words of those sacred songs were among the few things she could still recall.

The hardest I’ve ever been bitten in my career was by a patient with Alzheimer’s. She was generally well behaved, and we had completed a minor procedure without incident. Once finished, I took a deep breath and decided to check my work one last time. She must have sensed I’d let my guard down, because as I reached for her, she leaned forward and bit my finger so hard she broke the skin through the glove. She laughed so sweetly and was so delighted—like a little child—that I could hardly be mad.

Alzheimer’s disease, dementia, and other cognitive illnesses have touched nearly all our lives. Our loved ones remain physically with us, but we are often deprived of who they truly are. The effects are devastating.

That’s why my colleagues and I sat up a little straighter at a recent dental study club when Dr. Shawn Davis, a brilliant oral surgeon here in town, shared a study that found dental implants may help preserve cognitive function in patients who have experienced tooth loss.

About the Author

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

This is not an isolated finding. Several studies have reached similar conclusions: individuals who are missing teeth face a higher risk of cognitive decline, dementia, and even Alzheimer’s disease. The risk increases with the number of teeth lost.

There are several theories about why this is the case. We know that chewing stimulates brain activity. We also know that nutrition plays a critical role in brain health. People who have lost teeth often avoid nutrient-rich foods, such as fresh fruits and vegetables, because they are harder to chew than processed alternatives. We’re also gaining a clearer understanding

of inflammation and how inflammation in one area, like the mouth, can contribute to systemic inflammation, affecting the heart, lungs, and brain. Mounting evidence shows that bacteria associated with periodontal disease can cause damage in other parts of the body, including lesions in the brain.

The good news? The majority of dental problems are entirely preventable. Brushing and flossing daily, along with regular dental visits, go a long way. Additional treatments, such as fluoride or hydroxyapatite therapies, antimicrobial rinses, and Perio Protect, can further support oral health.

If you’ve already experienced tooth loss, for whatever reason, I encourage you to consider restoring the area with a dental implant. Implants integrate with the bone, stimulating hard tissue and providing natural sensory feedback to the brain during function. They help preserve chewing ability and contribute to improved nutrition. Beyond the functional benefits, they often lead to better health decisions overall. I’ve seen firsthand how dental implants can transform lives.

Talk to your dentist to find out if implants could help you live a healthier life, now and in the future.

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

Staying Cool in Summer Heat

By Brad Gillman

One of the many reasons people love living in the southwest corner of Utah is the mild winters and beautiful springs and autumns. But with all that lovely weather comes the other side of the coin. Like it or not, summers in St. George are hot—which means if you plan to exercise, you need to be smart about it.

“You really do have to beat the heat, even if you don’t like to get up early,” said Dr. Christian Millward, a sports medicine physician. “It’s still warm in the morning, but at least you don’t have the sun beating down on you.”

Depending on the type of exercise or training a person has planned, Dr. Millward said people typically need to get up in the five o’clock hour to take advantage of the coolest part of the day.

“There are definitely athletes of all kinds, some having to put in twoa-day workouts for football and things, so there are a lot of different approaches to this, but you always have to be wise,” he said.

This wisdom includes more than timing. Proper hydration and nutrition are also essential, and strenuous activity should be avoided during the hottest part of the day.

“People need to drink before exercise and stay hydrated during exercise,” Dr. Millward said. “If you wait until you feel thirsty, it’s too late.”

With more and more companies marketing electrolyte mix-ins and supplements to aid in proper hydration, it’s clear that people have liquid intake on the brain. However, Dr. Millward said not everyone needs to replace electrolytes.

“If you’re exercising in the heat for sixty minutes or more, you may want to consider electrolyte replacement. Otherwise, water is totally fine. For less than sixty minutes, don’t spend the extra money on electrolyte drinks,” he said.

So, for the person going on a short morning walk, water is likely sufficient—especially if they remember Dr. Millward’s third suggestion: proper clothing.

“That’s one thing I’ve really had to learn personally—to dress appropriately,” he said. “Typically, this means a little lighter than you think you’ll need when you leave because it’s going to warm up as you get going.”

Even with all these precautions, sometimes the heat is just too much. In those cases, Dr. Millward said it may be time to consider an alternate activity, such as something in the water.

“Be careful. Listen to your body,” he said. “Change things up when you can. Maybe you could discover a new hobby or sport that includes water or swimming. If you’re training for something specific, like a triathlon, then do your swims— either pool or open water—during the warmer parts of the day.”

Movement is important, no matter the time of year. But when it comes to St. George summers, going early, staying hydrated, dressing appropriately, and adjusting routines as needed will help keep you safe.

About the Author Brad Gillman is the Media Manager for the Intermountain Health Desert Region, where he leads the development and execution of media strategies to effectively communicate the organization’s mission and achievements. With a passion for storytelling and a sharp eye for detail, Brad works closely with the communications team to ensure impactful and engaging content across all platforms. His expertise in media relations and content creation helps elevate the profile of healthcare in the community.

Beat the Heat. Stay in the Game.

Christian S. Millward, MD, helps athletes and active individuals thrive—even in southern Utah’s summer heat.

As a board-certified sports medicine physician, Dr. Millward offers expert care for injury prevention, recovery, and performance. Whether you’re training for a triathlon or just trying to stay moving, he provides the guidance and support to help you stay active—safely.

Now seeing patients at two convenient locations:

Intermountain Southwest Sports Medicine

– Utah Tech University 425 S 700 E, St. George, UT 84770

Southwest Orthopedics

– Sports Medicine

652 S Medical Center Dr., Suite 120, St. George, UT 84790

Sourdough Health Benefits and Starters

By Annelies Newman, RDN, CD

Sourdough bread has been around for thousands of years. It is likely the earliest known method of leavening bread, long before commercial yeast was discovered. Over time, faster yeasts and quick-rise leavening agents replaced sourdough due to their shorter preparation times and greater predictability. But sourdough is making a comeback thanks to the many health benefits it offers.

Sourdough Has a Longer Shelf Life

With the ease of making yeast breads, we lost the natural shelf life that sourdough provides. Yeast breads require more preservatives to stay fresh longer, something many people would rather avoid. Sourdough, on the other hand, contains natural acids that act as preservatives, making it an appealing option for those who prefer a shorter, more natural ingredient list.

Sourdough Supports Gut Health

During fermentation, wild yeasts and lactic acid bacteria break down gluten, phytic acid, and minerals, making them easier to digest. Many people with sensitivities to gluten or wheat find they tolerate white or whole wheat sourdough better than conventional yeast breads. However, it’s important to distinguish between sensitivity and allergy. Those with a known allergy should avoid sourdough made from wheat or containing gluten.

Sourdough has a lower glycemic index (GI).

After eating a slice of sourdough bread, the rate of glucose being released into the bloodstream is slower, so blood sugar levels don’t peak as high. That said, be aware that honey, sugar, jams and other sweet toppings do not change their GI level simply because they are accompanying sourdough bread. If you’re watching carbohydrates or blood glucose levels, those additions still count.

What about the nutrient value of whole wheat sourdough versus white sourdough? Whole wheat sourdough is more nutrient dense than sourdough made from refined wheat, like all-purpose flour or organic white flour. Whole wheat retains higher levels of fiber and minerals. Although flavors can be different and subjective to individual preference, whole wheat is a healthier option.

If you think you want to learn about baking with sourdough, here are some key basics to understand before getting started:

Starter Flavor Matters

Different starters produce different flavors due to various factors. To get an ideal flavor, some bakers seek out a starter from a unique source only to realize that, strangely, it changes over time. One major factor in this evolution is the type of flour used to feed it. Whole wheat flours contain more minerals and natural enzymes, which speed up fermentation. This causes breads made with whole wheat starter to rise faster and have a stronger acidic or sour flavor. They also give off a nuttier flavor. Depending on what you’re baking, this might be an advantage.

I discovered this firsthand when a friend gifted me a fantastic sourdough starter along with her cinnamon roll recipe. My friend used organic, white, unbleached flour to feed her starter. So I used the same and made some delicious cinnamon rolls. A week later, I decided to make them “healthier” by feeding the starter with whole grain flour. I followed the same recipe but my whole grain flour fermented faster, which resulted in a stronger “sour” flavor. When all was said and done, my family and I enjoyed licking the cream cheese frosting off all of them! It was a fabulous learning experience because it helped me to understand sourdough starter so much better. I don’t plan to make that mistake again.

Temperature and Moisture Also Play a Role

Temperature and moisture will also affect the speed at which a starter ferments and

bubbles. If it is too cold, the starter slows down, which is why the starter is stored in the fridge when not in use. A warm environment improves or speeds up fermentation.

Having enough moisture to wet all the flour when the starter is growing is also important. But too much moisture thins the starter and weakens its structure. Moisture levels can easily be adjusted and resolved, especially as you become familiar with the right consistency or thickness.

Through the process of trial and error, I have become more successful at making sourdough breads. Understanding the basics—how starters grow and how different flours affect flavor—has made a big difference. I have used freshly ground red and white wheat with great success. It’s so good! My family has also enjoyed whole wheat sourdough pancakes. I was careful to feed the starter with white, unbleached flour to get it going, then used whole wheat flour for the bulk of the mixture, requiring a shorter fermentation time for just the right sour flair for my little eaters. I have even blended in my favorite spinach puree for fun green pancakes packed with extra nutrients.

Once you get started, sourdough can become a truly enjoyable hobby. It’s endlessly versatile and full of surprises.

Good luck, and enjoy your sourdough creations.

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!

What You Need to Know

By Scott Allen, MD

Every few years, headlines flare up about once-forgotten diseases like Ebola, bonus eruptus—and this year—measles. But despite its old-timey reputation, measles is anything but harmless. In fact, I’d say it’s a real bummer of an infection. It’s one of the most contagious viruses known to man (right up there with Benson Boone songs), and in unvaccinated populations, it can spread like wildfire.

Let’s break down what measles is, what it does to the body, and how it can be prevented.

What Is Measles?

Measles is a highly contagious viral illness caused by the rubeola virus. It spreads through respiratory droplets (think coughing, sneezing, or even breathing in the same room as someone infectious). The virus can linger in the air for up to two hours after an infected person has left. If you’re unvaccinated and exposed, there’s a 90 percent chance you’ll get it.

What Are the Symptoms and Long-Term Effects of Measles?

Measles symptoms begin about ten to fourteen days after exposure and follow a fairly classic pattern:

• High fever (often over 104°F)

• Cough, runny nose, and red, watery eyes

• Koplik spots (tiny white spots) inside the mouth

• A red, blotchy rash that usually starts on the face and spreads downward

About the Author

The rash isn’t the real danger; the danger is in the aftermath. Measles suppresses the immune system for weeks to months, leaving patients vulnerable to complications. These can include:

• Ear infections (which can lead to hearing loss)

• Pneumonia (the most common cause of measles-related death)

• Encephalitis (a brain infection that can cause permanent damage or death)

• In rare cases, a fatal degenerative brain disorder years later (SSPE)

Children under age five and adults over age twenty are at the highest risk for severe complications.

Prevention: Why Vaccination Matters

The measles vaccine—usually given as part of the MMR (measles, mumps, rubella) series—is safe, effective, and has been around since 1963. Two doses provide about 97 percent protection. Measles was declared eliminated in the United States in 2000, but international travel and local vaccine hesitancy have led to sporadic outbreaks in recent years.

In my twenty years of medicine, I haven’t seen Koplik spots or measles encephalitis. Maybe we can keep that streak going.

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

Back Pain That Just Won’t Go Away? Here’s What Could Be Causing It

By Southwest Spine and Pain

If you’ve been living with back pain for months—or even years—and nothing seems to help, you’re not alone. Many Southern Utah residents find themselves dealing with chronic pain, even after trying physical therapy, medications, or even injections. At Southwest Spine and Pain Center in St. George, our pain specialists understand how frustrating it can be when conventional treatments don’t provide lasting relief.

“There is a nerve inside the bone of the spine itself—the basivertebral nerve—that can be causing pain,” explained Dr. Rick Obray, a double board-certified interventional spine specialist with training from Mayo Clinic and Johns Hopkins. “This is increasingly being recognized as a key factor in some cases of chronic low back pain.”

What Is the Intracept® Procedure?

The Intracept Procedure uses targeted radiofrequency energy to gently ablate the basivertebral nerve, interrupting the pain signals coming from the spine. It is performed through a small incision and does not involve spinal implants or major surgery. Most patients are able to go home the same day, and recovery is generally quick.

“This gives us a way to treat the pain at its source,” added Dr. Bryt Christensen. “We’re not just managing symptoms, we’re addressing the nerve responsible.

A Breakthrough for Vertebrogenic Back Pain

If your pain tends to stay in the lower back (not radiating down the legs) and worsens with prolonged sitting or activity, you may be dealing with vertebrogenic pain. This condition arises when the basivertebral nerve becomes inflamed due to degeneration in the vertebral endplates, the parts of the spine between each disc.

At Southwest Spine and Pain Center, our team offers a minimally invasive outpatient procedure called Intracept® that targets this overlooked source of pain.

“Intracept has been a game changer for many of our patients,” said Dr. Christensen, who trained at Johns Hopkins and has been serving the St. George community for nearly a decade. “It’s an excellent option for those who have tried other treatments without success.”

Is Intracept Right for You?

Intracept is designed for patients with chronic low back pain that has lasted six months or more and hasn’t responded to conservative care. “It’s a precise, image-guided solution,” said Dr. Derek Frieden, who completed his pain fellowship at Harvard. “And it’s a minimally invasive option that many people aren’t even aware is out there.”

Dr. Jon Obray, a double board-certified pain physician and one of the founders of Southwest Spine and Pain, added, “We take the time to review your history and imaging carefully. Every patient is unique, and our goal is to match you with the right treatment— the one that offers the best chance at lasting relief.”

A Personalized Path to Pain Relief

Whether you’ve lived in St. George your whole life or moved here to enjoy an active retirement, we believe back pain shouldn’t keep you from doing what you love. Our providers work closely with each patient to develop a personalized plan, always starting with conservative care and exploring advanced options only when needed.

Take the First Step Toward Lasting Pain Relief

If you’ve been managing your pain without real relief, it may be time to explore other options. Southwest Spine and Pain Center is here to help you get back to living your life on your terms.

To learn more or schedule a consultation, call or text (435) 215-0257 or visit https://www.southwestspineandpain.com.

Sports Spine and Injury Center: 2891 East Mall Drive, Suite 200 | St. George, UT 84790 | 435-688-1665 | www.vista-hc.com/ St. George–Rheumatology Division: 2891 East Mall Drive, Suite 100 | St. George, Ut 84790 | 435-879-7610

Hurricane Location: 25 North 2000 West, Suite 8 | Hurricane, UT 84737 | 435-635-0174

Cedar City Location: 2311 N. Main Street | Cedar City, UT 84721 | 435-586-2229

Helping Pets Heal Through Rehabilitation and Physical Therapy

By Anita DeLelles, LMT

As our understanding of animal health advances, pet rehabilitation and physical therapy have become increasingly popular methods to enhance the quality of life for pets recovering from injuries, surgeries, or chronic conditions. Just as in human medicine, rehabilitation helps pets regain mobility, reduce pain, and improve overall well-being. Below, we’ll explore some of the common methods used in pet rehabilitation.

Hydrotherapy: A Low-Impact Option

One of the most common methods in pet rehabilitation is hydrotherapy. This form of therapy utilizes water to reduce stress on the joints while enabling controlled movement. Typically conducted in a specialized pool or an underwater treadmill, hydrotherapy helps pets build strength and endurance without the risk of high-impact stress. The buoyancy of water supports the animal’s weight, allowing for a more extensive range-ofmotion. This makes it especially beneficial for pets recovering from orthopedic surgeries or managing conditions like arthritis.

Therapeutic Exercise:

Rebuilding Strength and Mobility

Therapeutic exercises are crucial in addressing muscle atrophy and joint stiffness. These exercises are designed to improve muscle strength, coordination, and flexibility. One particularly

effective method involves the use of FitPaws® equipment, a range of stability and balance tools designed specifically for pets.

FitPaws products include balance discs, wobble boards, and inflatable platforms that challenge a pet’s core strength and stability. These tools not only enhance muscle development but also improve proprioception—the animal’s awareness of its body position. A typical routine might include standing on a balance disc or walking over inflatable hurdles, helping pets regain confidence and coordination after an injury.

FitPaws equipment is widely used in canine physical therapy for dogs recovering from ligament injuries, hip dysplasia, or post-surgical rehabilitation. Trainers and therapists carefully monitor the pet’s progress, gradually increasing the difficulty as strength improves.

Massage Therapy: Enhancing Circulation and Relaxation

Massage therapy is another integral part of pet rehabilitation, offering both physical and psychological benefits. Skilled therapists use various techniques, such as effleurage (long, gentle strokes) and petrissage (kneading and compression) to relax tense muscles, increase blood flow, and reduce pain.

and extra unexplained shake response periods of pets indoors pillows some the from recommend effective the summer slice harmful be which pet-safe keep that repeating. direct

sun can skyrocket in a matter of minutes, putting pets at risk of heatstroke and dehydration. If you’re running errands or heading to the store, it is best to leave your pets at home where they’ll be safe and comfortable.

Massage therapy not only alleviates discomfort but also enhances lymphatic drainage, which can help reduce swelling in injured areas. It is particularly beneficial for pets dealing with chronic pain, muscle spasms, or anxiety. Additionally, massage can complement other therapeutic methods, such as hydrotherapy or exercise, by preparing the muscles for movement and aiding recovery afterward.

Laser Therapy: Accelerating Healing

So there you have it. Follow these tips, and with some TLC, you will be ready to soak up the sun and make long-lasting memories with your furry companion by your side. Cheers to a paw-some summer!

For more information on health and wellness for your pet, visit woofcenter.com, stop by WOOF! Wellness Center & Training Academy in Santa Clara, Utah, or call 435-275-4536.

Laser therapy involves using low-level lasers to penetrate tissue, stimulating cellular repair and reducing inflammation. This noninvasive technique helps alleviate pain, promote circulation, and accelerate tissue regeneration. It is particularly useful for pets with soft tissue injuries, joint pain, or post-surgical wounds.

Acupressure: A Complementary Approach

Acupressure, a traditional Chinese practice, involves stimulating specific points to facilitate the body’s healing processes. It’s acupuncture without the needles, using pressure and cold laser on various points along a meridian that is associated with organs and nerves in the body. This method is increasingly

About the Author

Join WOOF! Wellness Center & Training Academy for trainer-guided hikes. We request that dogs have completed a basic manners class or loose leash walking class to participate in the hike. Our trainer can set up a free assessment if you are not sure about your dog’s ability to join the hikes. Call 435275-4536 or visit www.woofcenter.com.

being used in veterinary medicine to manage chronic pain and enhance overall vitality.

A successful rehabilitation program takes into account the pet’s specific condition, age, and temperament. Veterinarians and certified pet therapists work closely to develop customized plans that may combine several of the methods mentioned above. Whether the goal is to help your pet recover from an injury, manage a chronic illness, or improve mobility, rehabilitation can make a profound difference.

Incorporating tools like hydrotherapy, FitPaws equipment, and techniques such as massage and cold laser ensures that therapy is not only effective but also engaging and comfortable for pets. By adopting a holistic approach, rehabilitation professionals can help pets regain their strength, mobility, and happiness.

find them downright terrifying. With the coming Fourth of July and Pioneer Day (July 24) festivities ahead, it’s crucial to take extra precautions to keep furry friends safe and calm. The unexplained loud noises, bright flashes of light, and rumbling vibrations shake some dogs to the core with fear. Anxiety is an elevated response of the nervous system, which is exhausting over long periods of time. Close curtains and create a cozy hideaway in which pets can take cover during fireworks displays. A quiet room indoors or a familiar crate draped with blankets and padded with pillows for extra soundproofing provides a safe environment. Play some music, the TV, or a fan for white noise. It will help drown out the booms and bangs and calm their nerves. Many dogs benefit from calming supplements, CBD, and natural herbs. We recommend a trusted brand, Healthy Paws No More Drama, a highly effective supplement to reduce anxiety.

Visit woofcenter.com, call (435) 275-4536, or stop by WOOF! Wellness Center & Training Academy in Santa Clara, Utah. Email your pet-related questions

July afternoons are perfect for a backyard barbecue. Firing up the grill with hotdogs and burgers is a uniquely American summer tradition enjoyed with family and friends. But before you slice into the watermelon, remember that some foods can be harmful to dogs and cats. Keep the grilling meats out of reach, and be mindful of foods like onions, garlic, grapes, and chocolate, which can all be toxic to pets. Instead, treat them to some pet-safe snacks like Real Meat treats or homemade pup-sicles to keep them cool and satisfied.

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

us about:

So you memories paw-some

For woofcenter.com, Academy

Last but not least, let’s address car safety. We all know that leaving a pet in a hot car is a big no-no, but it’s worth repeating. Even on mild days, the temperature inside a parked car in direct sun heatstroke to the be safe

Building Huts

“Through making their own places, children start to carve out a place for themselves in the world… We need to recognize and respect children’s need to find a place of their own as a step toward becoming their own persons.”

—David Sobel

By Lyman Hafen

I have three grandsons under the age of ten who were born and began their lives in Boston but moved back to the land of their roots during the uncertain days of COVID. In Boston, their outdoor life was confined to a small backyard and a municipal park a few blocks away. Today, they live on the far southern fringe of St. George, just a stone’s throw—if you are Willie Mays—from the Arizona state line. Their backyard is one of the most vast and uninhabited tracts in the lower forty-eight. It stretches all the way to Tuweep, the Grand Canyon (the Edge of the Earth, as defined by the Southern Paiute people).

The author’s mother, Peggy Hafen, with three of her greatgrandchildren at Boston Common, Memorial Day, 2018.

A while back, as I visited with my grandson Sam, he told me about the secret “base” that he, his brothers, and their neighborhood friends had built out in the creosote and cactus not far from their homes. He didn’t tell me where it was because it was a secret, but he told me it was really neat.

It brought back memories of my own childhood. When I was Sam’s age, I, too, lived on the far southern fringe of St. George, on 600 South. From 700 South, the world was wide open all the way to the Virgin River, and from there, all the way to the Edge of the Earth.

We built a series of brush huts and underground hideouts and secret bases all across our glorious outdoor kingdom—a kingdom now covered with streets and homes and parking lots and shopping centers and more cars zooming in every direction than an eight-year-old boy could have ever imagined back in the early 1960s.

My encounter with Sam sparked a memory of something I wrote more than forty years ago. I dug it out and want to share it with you now. I think the spirit of this little fable still holds true.

You never saw a hut like the one my friend and I built back in 1963. It was a three-story job, built against the fence that separated our backyards, and even though you might have seen a fancier hut, you never saw one like we built.

It started out as a one-room clubhouse. But we kept getting these great ideas about how to expand it and make it neater. Pretty soon, it had five rooms, and we gave it trapdoors and secret entryways and even a special room to store some of our treasures, like steelies, puries, and cat-eyes, certain baseball cards, old Christmas catalogs, and unique sparkling rocks.

We were proud of that hut. We thought and talked and worried about it for hours. Mrs. Wilson, my third-grade teacher, could not keep my attention in the afternoon. Once lunchtime was over, I began counting the minutes until 3:30 and thinking about how we could make the hut neater after school.

One day, a new kid moved into the brick house down the street. He was from The City. The first thing my friend and I did was show him our hut. That hut represented the best of who and what we were—and we wanted to share it with the new kid.

“That’s the dumbest hut I ever saw,” said the new kid.

“Is not,” I indignantly replied.

“It’s a stupid hut,” the new kid said. “You guys don’t know how to make real huts around here. We make lots better huts in the city.”

“Oh, huh.”

“Do too.”

“Do not.”

We never played with the new kid after that. He was too dumb to know what a good hut was. He didn’t know how to build good

huts like us guys from St. George did. We decided city kids were dumb, and we would never play with them.

During summer vacation, my friend next door went on a trip. He flew on an airplane to the city. When he came home, he told me about the big world out there.

“The city is huge,” he said. “Just the airport alone is bigger than St. George.”

The next year, the city kid moved back to the city. My friend and I kept messing around with the hut until we finally got tired of it. Boards started to fall off the walls, and we started letting little kids in the neighborhood play in it. We got involved in more important things, like stick fights with the gang down the street and excursions to the Virgin River Bridge on our bikes. Sometimes we went as far as Fossil Hill.

One day, another kid from the city moved into the brick house down the street. He wanted to play with us, but we weren’t interested. Kids from the city thought they knew everything. We knew they were really quite dumb, and we knew that he would think we were quite dumb, too. Would you show your hut to a kid from the city?

After school one day, the new boy wandered into my backyard.

“Who built that hut?” he asked as he looked over our crumbling pile of boards.

I didn’t want to tell him. It would be like throwing my best marbles to the pigs, but I had to answer.

“Me and my friend built it,” I said with as much pride as I could muster.

“That’s a neat hut,” the new boy said. “Where did you learn to build a hut like that?”

“That’s how we build huts around here,” I said.

“We build them different in the city,” the new boy said. “But I like yours. Can I play in it?”

We let him play in our hut, and pretty soon he told us some ways to make our hut even neater. He didn’t try to change it too much, but he had some neat ideas. My friend and I started getting interested in the hut again. Pretty soon, with the new guy’s help, we had the best hut around.

The other day, I asked my grandson Sam how things were going at his secret base. He looked at me matter-of-factly and said, “Oh, they tore it down and built a house there.”

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.

Keeping Your Pets Healthy in the Summer with Traditional Chinese Medicine

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

In TCM, summer isn’t just a physical experience—it’s a time for joy, connection, and heart-centered living. “ “

Summer is a season of sunshine, movement, and joyful energy for both us and our animal companions. According to Traditional Chinese Medicine (TCM), summer is ruled by the Heart, the element Fire, and the emotion Joy. That fiery energy brings expansion, vitality, and connection, but it can also lead to overheating, restlessness, and emotional overwhelm, especially for pets who are sensitive, older, or prone to anxiety.

Luckily, Traditional Chinese Medicine gives us a beautiful toolkit for keeping our furry friends balanced and comfortable through the hot months. By aligning their care with nature’s rhythms, we can prevent seasonal imbalances and help them thrive—body, mind, and spirit.

Understanding Summer and the Heart

In TCM, the Heart houses the Shen, or spirit. When the Heart is in balance, our pets are content, alert, and emotionally regulated. But when there is too much Fire—whether from environmental heat, overstimulation, or poor diet—symptoms like agitation, panting, digestive upset, and skin issues can emerge. Our goal in summer is to cool the body, calm the spirit, and nourish with fluids, all of which support Heart harmony.

Cooling Foods and Hydration Tips

One of the simplest ways to support your pet is through seasonal food therapy. Add cooling foods like cucumber, celery, and a little watermelon (seeds removed!) to their meals or as treats. You can even steep a little mint or chrysanthemum in water, let it cool, and add a splash to their water bowl to help clear internal heat.

Encourage plenty of rest and hydration. Walk your dog early in the morning or later in the evening, and always provide fresh, cool water, ideally in a ceramic or stainless steel bowl—not plastic.

Acupressure for Heart Calm and Summer Balance

Acupressure is one of my favorite tools for pets. It’s safe, simple, and incredibly effective for summer support. Two points I highly recommend during this season are GV 20 (Bai Hui) and Yin Tang.

• GV 20, found on the top of the head between the ears, helps regulate heat, support the nervous system, and ease anxiety or hyperactivity.

• Yin Tang, located between the eyebrows (in the “third eye” area), is a wonderfully soothing point to calm the Shen, reduce restlessness, and promote emotional balance.

To use these points, sit with your pet while they’re relaxed and gently hold or massage the area with your fingertip in slow, clockwise

circles. Most animals respond quickly; look for softening, sighing, or even a gentle yawn.

Summer as a Spiritual Season

In TCM, summer isn’t just a physical experience—it’s a time for joy, connection, and heart-centered living. As you tune in to your pet’s needs this season, you deepen your bond with them and with nature itself.

Supporting your pet with Chinese medicine in the summer doesn’t have to be complicated. It’s about mindfulness, small seasonal shifts, and a few gentle touchpoints of care. Here’s to a calm, cool, and joyful summer for you and your furry family!

For more information or to contact Dr. Grace, visit her website at www.wildflowerremedy.com or call 408-892-6440.

About the Author

Dr. Grace Wathen holds a doctoral degree in acupuncture and Chinese Medicine and a Master’s of Science degree in Traditional Chinese medicine. She is a licensed acupuncturist and herbalist. Dr. Grace is the proud mother of two King Charles cavaliers, two mustangs, one quarter horse, and one kitty cat.

Ashley Staten From Undergraduate Researcher at Utah Tech University to Chemist I at GlycoSurf

By Jake Harber

Ashley Staten, a 2024 graduate of Utah Tech University with a Bachelor of Science in Chemistry, has been making a big splash in the chemistry world since completing her degree.

Initially drawn to Utah Tech for its affordable education and hands-on experience, Ashley found herself immersed in lab work that sparked a deeper love for chemistry. She described the practical lab and instrumentation experience she received as “amazing.”

“At Utah Tech, I learned instrumentation and lab practices that weren’t just classroombased,” Ashley said. “I think my research at Utah Tech is what made me realize that I actually did want to spend my time in a lab and use the degree I was getting.”

Working under professors Dr. Rico Del Sesto and Dr. Jen Meyer, Ashley was trained to use high-performance liquid chromatography (HPLC), becoming one of only three people on campus qualified to do so. This handson experience at Utah Tech confirmed for Ashley that chemistry was, in fact, the industry she wanted to pursue.

Toward the end of her undergraduate studies, Ashley was selected for a summer internship at GlycoSurf, a startup chemical company focused on creating green glycolipid surfactants. GlycoSurf takes an eco-friendly approach, producing biodegradable, non-toxic rhamnolipids and glycolipids as alternatives to conventional surfactants. Following her internship, GlycoSurf hired Ashley to work as a fulltime chemical technician and later, promoted her to Chemist I.

“I’ve been trained in about three-quarters of the reactions we do,” Ashley said. “We’re expanding into an additional lab space to house equipment and conduct reactions for a second molecule, and I did about 99 percent of the labor for this second molecule.”

At this expanded lab, Ashley will essentially serve as project manager, continuing work on the second molecule for at least the rest of the year. Her role includes overseeing much of the synthesis—creating the molecules, then purifying them for use.

Thanks in large part to Utah Tech University’s “active learning. active life.” approach to education, Ashley and many other graduates are entering the workforce with an abundance of handson experiences, well equipped to make a meaningful impact in their fields.

Learn more at utahtech.edu.

About the Author

Jake Harber is a recent graduate of Utah Tech University. A small-town Wyoming native, he moved to St. George and graduated from Utah Tech with a bachelor’s degree in communication studies. He enjoys the Southern Utah climate and all the outdoor adventures this area has to offer.

The Power of Protein

Protein is critical to life. The word protein, derived from the Greek word proteos, means primary. Proteins are large, complex molecules made up of small units called amino acids that are attached to each other to create large chains. It is the sequencing of these twenty different amino acids that determines their unique, three-dimensional structures and specific functions.

Enzymes contain the proteins needed for catalyzing thousands of biochemical reactions that take place within your cells and outside of your cells that are essential to metabolism, digestion, energy production, blood clotting, muscle contraction, growth, and repair. If you lack these enzymes or if they function improperly, it can result in disease.

Under normal circumstances, your body breaks down the same amount of protein that it uses to build and repair tissues. Proteins are in a constant state of turnover. At times, your body breaks down more protein than it can create, such as in states of illness, injury, surgery, pregnancy, breastfeeding, aging, athletics, and weight loss, thus increasing your body’s needs.

Types of Proteins and Their Functions

Hormones, made and secreted by endocrine tissues or glands, contain

proteins that act as messengers for communication between your cells, tissues, and organs. They are transported in your blood to their target tissues, where they bind to protein receptors on the cell’s surface. Protein-based hormones include insulin, glucagon, adrenal hormone, human growth hormone, and steroids (essential for life), as well as testosterone and estrogen (sex hormones) and tryptophan or tyrosine (amines that are related to sleep and metabolism).

Three types of proteins—keratin, elastin, and collagen—are absolutely essential for the growth, repair, and maintenance of tissues and structure. Keratin is a fibrous protein that provides cells and tissues with the stiffness and rigidity that are essential to skin, hair, and nails. Elastin is essential for the flexibility of tissues, including the uterus, lungs, and arteries. Collagen is essential for your bones, tendons, ligaments, and skin.

Protein also plays a vital role in regulating pH, the acid-base balance in your blood and other bodily fluids. Even a slight imbalance in pH can be harmful or potentially deadly. Protein buffering systems that maintain normal pH ranges include phosphate, bicarbonate, and hemoglobin, the protein that makes up red blood cells. Proteins, such as albumin

and globulin in our bloodstream, regulate fluid balance by attracting and retaining water. If you don’t eat enough protein, these levels decrease, and these proteins can no longer keep blood in your blood vessels. The fluid is forced into the spaces between your cells. As it continues to build up, swelling occurs, particularly in the belly region and legs.

Immunoglobulins and antibodies are proteins essential for immune function. A deficiency in protein leads to a higher risk of infections. Proteins are also essential for transport, acting as carriers for vitamins, minerals, sugars, cholesterol, and even oxygen (in the form of hemoglobin). Ferritin, a protein that stores iron, is an example of a protein that acts as a critical storage unit in the body.

Protein Is Energy

Protein contains four calories per gram. Carbohydrates also contain four calories per gram, and fats supply the most energy at nine calories per gram. Carbohydrates and fats are better suited for providing initial energy, as your body maintains reserves of sugar and fat for fuel. Although your body can store carbohydrates and fats, it doesn’t store protein the same way because it is constantly breaking down and rebuilding new protein. This is why it is essential to

consume protein continuously through nutritional sources.

Studies suggest that, at minimum, you aim for thirty grams of protein per meal— ninety grams per day—to maintain muscle mass. The old recommended daily allowance of 0.8 grams of protein per kilogram of body weight (approximately sixty grams per day) is conservative, and the research is outdated. The newer recommendation for optimal health is ninety to one hundred grams per day. When exercising, your body requires more protein: 150 grams per day (1.4 to 2.0 g/kg of body weight). When in a calorie deficit for weight loss and exercising, the body may need as much as 170 to 200 grams per day (2.3 to 3.1 g/kg) to maintain muscle mass. Protein requirements vary with age, sex, weight, activity level, and goals.

Protein timing also depends on your goals. Always eat protein first, especially before starches. Protein increases the production of PYY, a gut hormone that makes you feel full and satisfied, and decreases the level of ghrelin, the “hunger hormone.” Eating protein first can also help keep your blood sugar and insulin

from rising too high after a meal. Recent research suggests that distributing protein throughout the day will maximize muscle growth. For aggressive muscle building, breakfast—the first meal of the day after the nighttime fat-burning fast—is critical. Because the kidneys can handle only 40 to 50 grams of protein per sitting, splitting protein throughout the day is vital if the goal is bodybuilding. For weight loss and maintaining muscle mass, however, fasting between meals will force the body to use fat as fuel. Distribute the protein throughout the day in two to three meals rather than saving it all for dinner.

Not all protein is created equal. Protein from animal sources contains all the essential amino acids that humans need to build and maintain muscle. Plant proteins often do not and are therefore labeled “incomplete proteins.” Essential

About the Author

for stimulating muscle protein synthesis is the amino acid leucine. Research shows that 2.5 to 3 grams of leucine is needed to stimulate muscle growth. Animal proteins require half the volume compared to plant proteins to reach this leucine threshold. Whey protein supplements contain almost twice the amount of leucine compared to soy, and plant protein contains even less. However, plant proteins provide more fiber and phytochemical antioxidants that benefit gut health and help protect cells from outside stressors, reducing the risk of disease.

Don’t underestimate the power of protein. We live in a carb-heavy world. Protein doesn’t come easy. Prepare ahead and always think protein. It is critical for life. It is critical for health.

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.

Wade’s Walkabout

FROM TURKEYS TO TALONS

UNEXPECTED LESSONS IN UTAH’S WILDS

By Mark Wade

While exploring the edge of the highest forested plateau in North America—in Utah, by the way—I had paused to capture a scenic photo when I noticed some justborn wild turkeys scurrying under some brush. There appeared to be about nine or ten chicks. Camera in hand, I followed closely, hoping to capture photos of these minuscule turkeylings, only to be cut off by their mama.

Certainly fearing for her own safety, she ignored her own well-being and rushed straight at me, stopping within four feet of my feet. She proceeded to scold me with a gobbling description of what she would do to me if I took one more step in the direction of her children. That day, I was reminded of the risks a mother is willing to take to protect her young.

In February, the migrating bald eagles from Alaska and Canada are at their highest numbers in Utah. I’ve found a couple of large trees where the eagles like to congregate, and sometimes I’ll spot mamas and their children together. Bald

eagles don’t obtain their white head and tail feathers until they are approximately five years old. In the neighboring photo, it looks as if Junior is going to be as big as his mama. Also shown is a photo of a Great Horned Owl family.

Last spring, while walking through a marshy area in central Utah, I came across a young Swainson’s Hawk that had seemingly fallen from its nest. There was no nest or adult hawks in sight. Concerned that this youngling would become fox food, I spent a couple of hours with the bird, talking to it gently, and made a phone call to a wildlife specialist to see what could be done. The specialist seemed overwhelmed with other similar situations, so we found a place to release the youngster. After gathering its bearings, it managed to spread its wings and flit awkwardly to a low branch on a nearby tree.

Shortly afterward, I saw what appeared to be Mom and Dad arrive on the scene, and I thought to myself that there was hope for survival. The rest of the summer, I

frequently saw Mom, Dad, and this hawklet together, and each time they allowed me to come much closer than normal.

I was back out in this same area this spring when I again spotted a Swainson’s Hawk on the top branches of a twenty-foot tree. It began to squawk a bit, as if it were talking to me, and as I approached, I had

the distinct impression that this was either the fledgling or one of its parents. For about forty yards of my approach, I asked out loud if it remembered me. The sound of my voice seemed to keep it in place.

Finally, it launched directly at me and then veered away, vocally expressing itself loudly as it bent to the east and soared to another not-too-distant tree.

Could it be that it was saying, “I remember”?

About the Author

Mark Wade is active in hiking, writing, photography, and videography. He works as a tourism marketing consultant, for which he has won numerous awards. He is a weekly guest on the KSL Outdoors radio show. Mark is the former Director of Tourism for southwestern Utah and has served on the board of directors for various tourism associations. For destination ideas, visit www.UtahGuide.com Also on Facebook and Instagram

When the Fight Isn’t the Problem: How Flooding Hijacks Connection

By Matt Eschler, PhD, LMFT

It began with something small—a pair of dirty socks left on the floor again. She snapped. He rolled his eyes. Within seconds, they were arguing about everything but the sock: finances, inlaws, last Christmas. The tension in the room was palpable. Hearts were racing. Words were sharper than intended. They were no longer partners; they were opponents. Neither knew exactly how they got there, but both felt completely overwhelmed.

What they didn’t realize was that they were emotionally flooded. And in that state, no honest or productive conversation could happen.

Couples often bicker, argue, and fight. These conflicts will either be romantic or dividing, depending on which of two trajectories the couple chooses to take. One trajectory leads to a competition—a battle to see which partner can escalate enough to “win” the fight. The other path guides the couple into an experience that ends in deeper connection through a clearer understanding of their spouse.

Right now, there seems to be an epidemic of couples getting stuck in that win-lose competition whenever disagreements arise. Flooded with frustration and anger, they make assumptions about each other that kill their ability to listen and truly understand.

Masters of relationships don’t allow themselves to get so flooded with intense frustration or anger that it blocks connection. These couples can turn any disagreement into a romantic venture by using arguments as a way to gain insight into their partner’s beliefs, hopes, and dreams. These Relationship Masters refuse to assume they “already know” what their spouse thinks. They stay curious, allowing growth and change to occur. When they start to feel overwhelmed, they know how to soothe themselves and, when needed, how to help their spouse calm down, too.

Understanding Physiological Flooding in Relationships

Physiological flooding occurs when you or your spouse becomes emotionally overwhelmed during conflict. Your heart rate rises, breathing becomes shallow, and your body kicks into fight, flight,

or freeze mode. With all this going on, you can’t truly listen, empathize, or validate your partner. All you can see is the need to win. Rational thought goes out the window. You start clawing through the argument until someone wears out or gives in.

This emotional state impairs communication because you’re driven to win while losing sight of what matters most: understanding each other. Defensiveness shifts your perspective. Your spouse starts to feel like the enemy instead of your teammate. The goal becomes to argue and dominate, not to communicate or connect.

How to Handle Flooding

1. Recognize the signs.

Learn to notice when your body enters fight-or-flight mode. Use physical cues, like a tight chest, a clenched jaw, or a rising heartbeat.

2. Take a twenty-minute break.

Disengage calmly. Say, “I’m flooded. I need a break, but I’ll come back in twenty minutes.”

3. Self-soothe.

Go for a walk, breathe deeply, pray for guidance in understanding your spouse, or listen to calming music. Do not use the break to ruminate on the conflict or mentally rehearse comebacks.

4. Return to repair.

Once calm, return with a softer approach. Use “I” statements, and practice active listening. Example: Instead of “You never listen to me,” try “I feel unheard when I try to explain something important.”

Questions for Reflection

• Do I see conflict as something to avoid or a path to deeper connection?

• What physical signs tell me I’m becoming flooded (frustrated or angry)?

• How do I usually respond when I feel overwhelmed?

• During conflict, do I seek to prove I’m right or to understand how my partner sees the issue?

• Can I stay focused on one issue at a time, or do I bounce around and try to cover everything that’s ever bothered me?

Every couple experiences conflict. The difference lies in how they handle it. When you learn to recognize flooding and step back before words become weapons, you protect the bond that matters most. The goal isn’t to win the fight. The goal is to win each other’s hearts, again and again. You’re not opponents. You’re teammates. And every disagreement can bring you closer—if you learn to manage the flood.

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.

The Joyful Simplicities of Summer

By Brigit Atkin

Summer: hot, steamy, and sultry; a time to slow down or even stop; a season to shed hurry and commotion along with cell phones, calendars, and extra layers of clothing. Suddenly, our wants seem to diminish because our needs are met: a shady corner, a cold drink, a cool breeze—a respite from the rigors of the day. To borrow from writer Sarah Ban Breathnach: “Summer is not so much a season as a melody—that tune of contentment we hum as the days begin to beautifully blur. The pursuit of happiness becomes a personal priority as the sweet strains of Harmony start to be heard in our hearts.”

When I was a young girl looking forward to summer break, my seasonal to-do list was short and sweet: read a Nancy Drew mystery (or two), sunbathe with a friend while listening to the radio, and sleep in. The simple pleasures and the break from rigid schedules were all that filled my thoughts as the school year wound down.

• Attend a concert or a play in the park. Try a genre that’s outside your usual tastes. You might be pleasantly surprised by what you’ll add to your playlist.

Recently, my husband and I attended a Shakespeare in the Park performance of Romeo and Juliet. While the play itself wasn’t exactly a comedy, my husband’s exaggerated “Shakespeare speak” afterward had me laughing all evening. It really is the simple things that bring the most joy, and don’t we need more of that?

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

This summer, I hope you find a chance to revisit your childhood, slow down, and simply breathe. Enjoy the beauty that surrounds you. Regain your spiritual footing by allowing yourself to just be.

Instead of this unhealthy attachment, see if you can attach your happiness to a Higher Power, to God. See what changes.

“July was the month when summer, like bread in the oven, might change color, but it would rise no higher. It was at its height.”

—Jessamyn West, American Quaker author

“How softly summer shuts, without the creaking of the door.”

—Emily Dickinson

Here are just a few joyful simplicities to savor this season:

• Find a local parade, then host a barbecue with friends and family.

As an entry from your high school yearbook might say, “Stay cool, and have a hot summer.”

Once you’ve retrieved your personal remote by accepting reality, now you must use it to navigate to your own happy channel. This sounds easy, but as we all know, it is not. Here is something that helps me and that I also use in my practice. As I begin working with a client, I accept the reality that I am not the one responsible for their healing; they are. I do my very best for that client, and when we are finished with the session, I tell them, “Now is the fun part; it is time to see how it all unfolds.” I then let go of the outcome. I check in with the client several days later, but I don’t carry around the worry of the outcome. I’m grateful for the experience of working with them, and I trust that all will work out. And it always does.

• Heading to the beach? Try experiencing it at different times of the day: an early morning walk before the crowds arrive, a midday soak in the sun’s healing rays, and an evening stroll by moonlight.

• Rediscover the books you loved as a child. Visit the children’s section of your local library, where you’ll find old favorites like Little House on the Prairie, The Great Brain, or anything by Judy Blume. You can also do as I always do—revisit Nancy Drew and help her solve The Mystery in the Old Attic

A very wise man, Gordon B. Hinckley, once said, “Anyone who imagines that bliss is normal is going to waste a lot of time running around shouting that he’s been robbed. The fact is that most putts don’t drop, most beef is tough, most children grow up to just be people, most successful marriages require a high degree of mutual toleration, and most jobs are more often dull than otherwise. Life is like an old time rail journey…delays, sidetracks, smoke, dust, cinders, and jolts interspersed only occasionally by beautiful vistas and thrilling bursts of speed. The trick is to thank the Lord for letting you have the ride.”

• Invest in a comfortable hammock, and use it!

• Visit the local pool. Is there a happier smell than suntan lotion?

• Rent or borrow a kayak and paddle across a nearby lake. Let the rhythmic motion of the water restore peace and clarity to your heart and mind.

• Take an early morning or late evening walk. There’s nothing quite like moving through fresh air to breathe new life into both body and spirit.

Take back the remote control to your happiness. Safeguard it because your happiness depends on it. Be grateful in any circumstance, for this is a very important button in the drama of life. You have the power to choose what you tune into, what you turn down, what you change, and what you record for future viewing. You can choose to be happy. To paraphrase what I tell my clients, now is the fun part. See how it all unfolds: do the best you can, let go of the outcome, let a Higher Power be your guide, and trust that all will work out. It always does.

Change Your WORDS, Change Your LIFE

By Erin Del Toro, RCH

“Sorry, I don’t do well with names.” “Once I crack the carton of ice cream, I can’t help but finish the whole thing.” “Nobody ever listens to me.” “No matter what I do, I will never get better.”

There is a common human tendency to pop phrases and words into expressions about what we are feeling without realizing the weight they have on our future. Without thinking too deeply about it, we casually introduce concepts with our thoughts and speech that have far more impact on how our lives run than most of us understand. If we pay attention to the negative thoughts and words that we think and say, we will find that we are telling an interactive story about the subconscious programming that shapes us.

Perhaps you recall Helen Hadsell, a woman who won contest after contest throughout her life. She won hundreds of sweepstakes contests— everything from kitchen appliances to an all-expenses-paid vacation to at-home permanent kits, but her biggest win was a brand new home built anywhere in the U.S., lot included. She won and won and won.

Can this be a coincidence? You and I both know that it can’t be, and so did Helen. Words and thoughts have energy, and she practiced and honed the way to create the energy of winning. When we change our energy and have an emotional response to the change, new neural pathways form. We begin to train our minds to remember to come back to that experience again, good or bad.

It would be nice if we could all figure out a way to create a similar superpower with our minds that gave us the thing we desired. The reason that most of us can’t or don’t is due to the programming that was instilled in us at a most sensitive developmental time for our brain: before the age of seven or eight. Even the most loving and best-intentioned parents have their own subconscious patterns from which they are working, and spillover occurs.

Helen may have had a fantastic primary experience with winning when she was young. Or maybe she grew up in a home where the feelings that were instilled were that she could always expect success. We know from her books that she willed or manifested her wins with positive words and thoughts. I see a woman who created the right combination of energy to get what she hoped for in her mind so well that metaphysical laws called for her to win, and the elements and energy we cannot see were compelled to deliver.

So how do we get programming like that? First, we’ve got to get rid of the old patterns and thoughts so our subconscious minds aren’t put in a bind, confused about what we really want.

Most of us think we have certain present or ongoing issues that arose from x, y, or z. The truth is, because of the science behind brain development, most of our present struggles have been a part of our patterns since we were quite young, which is what makes them so difficult to notice. We can see subconscious programming during our conscious state if we begin to notice the feelings that we have, track when they emerged, and ask ourselves, “How long have I had this feeling? Where did it begin?”

We can also pay attention to our thoughts and our speech to begin to get clues about what lies in our subconscious. When I speak to clients for the first time, much of what I need to know about what is plaguing them subconsciously can be summarized in one or two sentences they say in our first few minutes of conversation.

We are always writing our future with our words. When we say something like “I’ll never be able to afford that,” the subconscious mind is obedient. It then says to itself, “Jennifer wants to never be able to afford that.” It does a little I Dream of Jeannie impression, and poof—her wish comes true and finances continue to be a challenge.

It is interesting that when it comes to words and thoughts, the inverse is also true. When we start to change negative thoughts and words about ourselves and our situations, the patterns in our brains begin to be challenged, and we give ourselves the opportunity to create new programming. It probably won’t happen overnight, but with consistent effort over days, weeks, months, and sometimes years, the new pathways will eventually deepen and change your energy

and the frequency with which you resonate. In theory, you could become as proficient at changing your energy as Helen Hadsell.

A faster way to do this is with hypnosis. With direct access, we explore where the maladaptive programming began. We do some healing work and let you begin to create the new feelings you want. From there, your ability to change old words and thoughts that reinforced negative patterns becomes much easier and more automatic. You can change things consciously with sheer will and determination, and my hat is off to you when you do. But being able to access the subconscious directly through hypnotherapy is a fast pass to changing your mind, energy, and frequency.

If nothing else, please stop saying or thinking anything that reflects negatively on you in a permanent way. For instance, “I’ll never be able to afford that” can become “I can’t afford that now, but I’m going to be able to soon.” There is no reason to reinforce the idea that life is going to be hard.

Change your thoughts, change your words, change your patterns, change your energy and frequency, change your life.

If you would like more information on hypnotherapy, visit lumatheta.com. You could also call or text Erin at (435) 429-2560 or email her at erindeltoro@gmail.com.

About the Author

Erin Del Toro is an ACHE Registered Clinical Hypnotherapist, the owner of Luma Theta Hypnotherapy, and the Mindset Director at Movara Fitness Resort. She’s passionate about changing the effects of trauma, rewriting unwanted habits and behaviors, and helping others unlock the power of their true potential. Erin lives in St. George and enjoys mountain biking, hiking, playing in the outdoors of beautiful Southern Utah, and spending time with her twin daughters.

From Stuffy to Serene: Why I Swear by Sinus Rinses

By Koby Taylor, PharmD

If you’ve ever dealt with stuffy sinuses, constant sneezing, or the frustration of chronic sinus infections, then trust me, I know how miserable it can be. I have many patients who’ve struggled with these issues, and I’ve dealt with them personally. That tight, foggy feeling in the face? The endless decongestants that barely take the edge off? I’ve been there.

What changed everything for me was incorporating sinus rinses into my routine. I quickly realized how impactful they were, not just for momentary relief but for my overall well-being. Now, they’re an essential part of my daily life. I use them for three key reasons: to stay moisturized, to reduce inflammation, and to control allergies. Let me walk you through how this simple habit can help you breathe better every single day.

Moisture: Keeping Nasal Passages Hydrated

Dry air is no joke, especially here in Southern Utah, where winter air and constant air conditioning can leave your nose feeling completely dried out and chapped. That’s what led me to try a saline rinse in the first place. At the time, I didn’t expect much. But the results were almost instant: less dryness, no more waking up congested, and a general sense of clarity I didn’t even know I was missing.

Saline rinses flush your nasal passages with a saltwater solution, clearing out mucus, dust, and allergens while rehydrating the sensitive lining inside your nose. It’s a natural, effective way to keep things moving and moisturized.

And when I’m on the go, saline sprays are a lifesaver. These little cans are easy to stash in a bag or keep in the car, and a couple of sprays can give you instant relief, especially when traveling or transitioning between dry environments.

Antiviral: Reducing Inflammation and Infection Risk

If your sinus issues go beyond the occasional sniffle, you might be dealing with chronic sinusitis, nasal polyps, or persistent inflammation, and that’s when things get more serious. This is the case for so many. No matter how consistent you may already be with rinsing or taking oral medications, you still feel like you have a cold that never ends.

Enter Budesonide, a prescription corticosteroid that, when paired with a nasal nebulizer, can be a true game changer. Unlike standard over-the-counter sprays that barely reach beyond the surface, a nebulizer gently mists the medication deep into the sinus passages, reaching the tucked-away corners most treatments miss. It tackles inflammation right at its source, offering powerful relief without the widespread side effects of oral steroids.

After starting this therapy, most people experience fewer infections, significantly better drainage, and an overall sense of relief. If you’re dealing with stubborn symptoms, this kind of targeted approach may be exactly what you need. At my pharmacy, we’ve seen wonderful results with the combination

of Budesonide and nasal nebulizer therapy, and we’re happy to help you discover if it’s right for you, too.

Allergy and Chronic Rhinitis: Daily Defense

Allergies used to take over my life every spring and fall. Pollen, pet dander, dust—my body treated everything like a threat. I tried every antihistamine under the sun, but it always felt like a losing battle.

Instead of reacting to allergens after they’ve already taken hold, sinus rinses flush them out before my immune system kicks into overdrive. That means my eyes feel better, I have less congestion, and I’m much less reliant on allergy meds.

Now, I rinse preventatively, not just when symptoms show up. It’s one of the most effective, drug-free ways I’ve found to manage allergies and chronic rhinitis without feeling like I’m stressing my own immune system.

A Routine That’s Easy and Worth It

I’ll be honest: everyone is skeptical at first. I was, too. The idea of administering salt water into my nose didn’t exactly cry out “self-care.” But once I gave it a real shot, I was hooked. Now that I’m years into this routine, I couldn’t recommend it more highly. It takes less than five minutes a day, and the relief lasts for hours. There are so many systems out there—neti pots, squeeze bottles, powered devices with premixed packets, and air-pressurized saline cans. You’re bound to find something that works for your comfort level and lifestyle.

Whether you’re dealing with chronic congestion, recurring infections, or seasonal allergies, sinus rinses can make a real difference. From basic saline to prescription-strength Budesonide therapy, there’s a solution for everyone. If you’re ready to breathe easier—literally—I can’t recommend this routine enough. Give it a try. You might be surprised by how much better life feels when your sinuses are finally clear.

About the Author Koby Taylor, PharmD, is the owner and pharmacist of Fusion Pharmacy. Working as a retail pharmacist early in his career, Koby began to see that pharmacy patients needed to have access to available alternative medications. He realized that pharmacy in its truest form is compounding, and he wanted to be able to provide patients with customized medications. He also desired more personalized interactions with patients in order to truly help their health and well-being. To fulfill his passion for improving the health of patients and educating them about compounding, Koby opened the doors of Fusion Pharmacy in 2013. Today, Fusion is nationally accredited with PCAB. It is licensed in and ships to 32 states. Fusion is proud to have two locations to better serve the southern Utah community. Koby graduated from Brigham Young University with a degree in molecular biology in 1995 and from the University of Utah with his Doctorate of Pharmacy in 2000.

Healing Through Prayer

A Path to Spiritual and Emotional Restoration

By Chris Eschler, Health and Well-Being Life Coach

I recently listened to a powerful podcast featuring Rabbi Sam Spector. A particular story he shared made a lasting impression on me. At just sixteen years of age, while living in Washington State, Sam Spector was chosen to participate in a Jewish Day of Service. This unique opportunity took him across the country to Washington, D.C., where he and other young volunteers set out to serve a community in need. The mission brought them to an area stricken by poverty, where they handed out basic necessities— socks and toothbrushes—to the homeless.

While distributing supplies, Sam met a man named Maurice. When he offered Maurice a pair of socks, the man replied, “I already have socks. What else do you have?” Spector then held out a toothbrush. Again, Maurice responded, “I already have a toothbrush. What else do you have for me?”

In that moment—cold, uncertain, and shivering in the heart of winter—Spector realized he had nothing else to give. He felt helpless, questioning what good he could truly do. Then Maurice asked him a simple but profound question: “Do you know how to pray? I don’t know how, and no one has ever prayed with me before. Will you pray with me?”

For sixteen-year-old Sam Spector, this was a pivotal moment. He had the opportunity to offer something far greater than a pair of socks or a toothbrush. As Sam began to pray, Maurice placed his arms around the teenage boy and wept, overwhelmed with emotion and gratitude that someone would pray for him. It was a transformative moment for both of them. In that quiet, sacred exchange, the future Rabbi Spector discovered something

powerful: even when he had nothing material to offer, his presence, compassion, and willingness to lift someone in spirit was the greatest gift of all. That day, he found purpose beyond himself as he provided hope through the healing power of prayer and human connection to a man he had just met.

The spiritual healing of prayer is experienced across the world. The city of Mecca, for example, is the most sacred place of worship for the Muslim people. There stands the largest mosque in the world. It is a nonstop river of worship—a daily gathering place for millions to pour out their souls in supplication to God. Those who experience the true essence of Mecca use descriptive words, such as “a spiritual reset,” “physically exhausting but emotionally energizing,” and above all, “profoundly healing.”

Within our Southern Utah community, we have multiple temples owned by The Church of Jesus Christ of Latter-day Saints. You may have seen one of these towering buildings radiating light and felt a sense of awe and reverence. These temples are built in the tradition of biblical temples and are designed to be places of peace, learning, and spiritual inspiration. Inside each temple is a sacred space known as the Celestial Room, which symbolizes heaven. It is a place of quiet reflection, prayer, and peace. Speaking is kept to a minimum and is limited to soft whispers. People sit in reverence, silently expressing gratitude and petitioning God through prayer for purpose, meaning, and direction. I’ve experienced this room myself and can personally attest to the spiritual reverence and peace that exists there. These temples are not just located in Southern Utah; they are dotted across the world. For millions, these temples are

places of sacred worship and spiritual healing, largely due to the power of prayer.

Prayer offers spiritual healing because it connects us to an allknowing God, the true source of unconditional love and divine light. Prayer draws us into His presence. His love and light remind us of our divine nature. This connection is powerful when prayer involves sincere, heartfelt supplication that goes beyond routine words or rituals. While we may worship through different traditions or practices, prayer remains a constant and unifying source of healing across spiritual paths. Regardless of religious differences, anyone can be a channel of spiritual support by praying for someone in need.

Numerous studies suggest that the spiritual and emotional outcomes of prayer are measurable, providing those that pray with a long list of benefits. Prayer:

• Creates a mindset of optimism and positivity

• Increases emotional resilience

• Promotes gratitude and thanksgiving

• Fosters unity and acceptance

• Lowers anxiety and stress

• Brings clarity and introspection

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• Fosters a sense of purpose and meaning

• Allows for personal grace and improvement

• Encourages forgiveness and letting go

• Builds self-esteem and self-confidence

• Strengthens empathy

• Enhances spiritual gifts and talents

• Relaxes the body and mind

• Encourages selflessness

• Increases intimacy and vulnerability between couples

How to Pray: A Simple Introduction

A quiet, peaceful space can help you focus on your connection with God. Visualize being in the presence of an all-knowing, allloving God who knows your heart personally. Address Him with reverence and by name. Begin by expressing gratitude. Then, acknowledge your mistakes, and ask for forgiveness and strength to improve. Express your needs and the needs of others. Ask God to help you see His will clearly in your life. If you are Christian, close in the name of Jesus Christ. End with “Amen.”

As you go through each day, watch for your prayers to be manifested. Jot down how God shows up in your life, and refer back to this list often. When you return to prayer, give thanks for the answers you have received.

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/.

Aborted Landings and the Stress of Investing

By Branden DuCharme, CMT

Let’s pretend you are going on a plane ride. You board the plane feeling good. It is your choice, you know where you are going, and you feel confident in the airline’s pilot training. You are in control and have a feeling of high certainty. The plane takes off, and you’re airborne. Although you still feel a high degree of confidence and certainty, you realize you have to relinquish yourself to your prior decision because you no longer have control.

All goes well until the plane begins its descent and experiences a large amount of turbulence. The person sitting next to you begins to pray; other people are screaming. As the pilot makes the approach, he cannot land the plane, and the landing must be aborted. You are now experiencing low certainty, and you have no control of the situation. In other words, you are freaking out.

The pilot eventually lands the plane, and as it taxis to the gate, you move back to feeling highly certain that you will survive. You feel like you are going to be in control again. As you step off the plane, you think to yourself, “I will never get on another plane as long as I live.”

But here is the thing: you need to—and will—fly again. After all, it’s a modern miracle. You may have walked away from your flight feeling scared, traumatized, and ready to condemn flying for the rest of your life, but what about the pilot? In terms of certainty and control, where was he during the flight?

You see, the pilot’s experience was much different than yours. He didn’t experience an aborted landing; he experienced what

is called a go-around. He was operating in a quadrant of low certainty but high control. The pilot knew he couldn’t stop acts of God, extreme weather, or freak accidents, but he did control his training, aircraft maintenance, and other risk-management protocols. His training enabled him to understand what was happening and take action to ensure the passengers’ safety.

Now, this doesn’t make the pilot superior. He just has a unique perspective. Realizing this makes it easier for you to focus on the things that matter more in life and to trust that good pilots will get you to where you need to go safely, even if they occasionally need to do a go-around.

So here is my tip for you to have a better investing experience. The stock market is like flying in a plane. Although there are inherent risks that can have real and life-changing effects, statistical records show it to be a generally safe mode of transportation, where the efficiency and benefits often (but not always) outweigh the risks.

I also offer this unexpected idea: your investing pilot doesn’t have to be your “financial guy.” Your pilot can just as easily be your financial plan. The key is to write it down and stick to it.

Regardless of who your pilot is, the worst thing to do is storm the cabin or swear off flying. It’s going to be a turbulent ride, so put your hands up and learn to love it like your favorite Disney roller coaster, and your life will likely become exceedingly happier.

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From Consultation to Confidence: The Creative Wigs Experience

Creative wigs is dedicated to helping you feel confident and natural in times of hair loss. Hair loss is an issue that countless numbers of women and men struggle with. It can be frustrating to watch your hairline recede or find parts of your hair thinning. We want to help you move from possible tears to renewed hope. We have over 1,000 styles and colors from which to choose. With sixty years of experience, we are experts in helping people find the perfect hair that meets both their appearance and lifestyle needs.

Not only do we specialize in wigs and hair pieces, we also specialize in nonsurgical hair replacement. Our stylists are specifically trained to keep you up to date on the latest trends and styles for today’s generation. Our natural-looking hair replacement solutions outperform a toupee in terms of function and appearance. It’s a low-cost, nonsurgical hair replacement technique that mimics your natural hair. These systems are designed for men and women so they might experiment with their looks and

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At Creative Wigs, we offer countless solutions. We also serve clients who just want to have a different look for each day of the week.

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Optometrist

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Ophthalmic Physicians Assistant