St. George Health & Wellness Magazine November/December 2013

INSIDE:Dixie Nutrition: Serving St. George Since 1969Painted Pony Restaurant: Always in SeasonGive the Gift of Wellness! Q&A with Dr. Andruss

NOV/DEC 2013SaintGeorgeWellness.com

The Ledges Golf Club: Southern Utah’s Getaway Destination

F ITNESS | NUTR IT ION | HEALTH | M IND/BODy | FAMILy WELLNESS FREE

YEAR

AnniversAry edition

2 www.saintgeorgewellness.com

St. George Health & Wellness Magazine | November/December 2013 3

From The editor

It’s hard to believe that this is our one year anniversary. What a ride! We have enjoyed getting to know the great people

of Washington County over this past year. We feel we have developed a wonderful publication for Southern Utah, mainly

because of the great resources, providers, writers, and community members who have helped shape St. George Health &

Wellness magazine. We continue to focus on three principles we believe will protect and continue to improve the quality of

the publication:

– Fresh, local ideas and resources

– Positive, pro-active perspective on health and wellness

– Stunning photos and excellent articles that capture who we are and who we can become

With our one year anniversary, we have decided to celebrate with a few new additions:

– New design that emphasizes a clean, active and fun approach (thanks to Raised Brow Inc. and SE7EN Creative)!

– New topical additions that expand our understanding of wellness (i.e., Cultural Arts and Finance sections)

– Expanded distribution and touch-points – we want to give more people access to the content!

For me personally, this has been a wonderful year as we have “re-joined” our family after being away for fifteen years back

east. We love seeing family monthly – if not weekly – instead of yearly. We love visiting Grandma Lillie out in Hurricane. We

love watching our children begin to make lifelong friends. We love our new addition and first St. George baby, Isla Lillie

DuPree! We love getting back to nature and feeling the energy of this special environment. It has been a year of many firsts

for our family, and we have felt very welcome by everyone. With the holiday season upon us, I hope we can all focus a little

more on what is most important – family, friends and giving to those in need. We look forward to more adventures and

journeys in the future!

Happy Holidays!

W. Jared Dupree, PhD, MBA

Editor/Author

Happy Anniversary SGHW! …It’s Been a Great Year!

4

Financial WellnessCarrying a Mortgage: Is it Financially Healthy? 58Giving Back Has Its Rewards 60I Have a Will – Do I Need a Trust? 62


Table of ConTenTs

On The Cover:The Ledges Golf Club - A Getaway Destination.

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FitnessThe Ledges Golf Club: Southern Utah’s Getaway Destination 8 Runner Fit: Essential for Every Runner 10 Lead the Way 12 ExerciseYour Body Into Alignment 14 3 Simple Tips For Staying Fit This Holiday Season 16 Student-Athlete Profile: DSU’s Taylor Mann 18

nutritionFinding a Healthy Balance this Holiday Season 22Dixie Nutrition: Serving St. George since 1969 24Acai Bowls: The Guilt-Free Meal Replacement 26Is Organic Worth the Cost? 30A Conversation with Executive Chef Greg Reith 32CRAZY SIMPLE Crisp Cranberry Gravy 33

Restaurant ProfileThe Painted Pony Restaurant: Always in Season 27

HealthGive the Gift of Wellness! Q & A with Dr. Coleen Andruss of Healthy Lifestyles 34Best Treatment for Back Pain: Build Your Core Strength 36Early Breast Cancer Detection: Saving Lives, Giving Women Choices 38What Goes In, Must Come Out! 42Pain Relief – Laser Fast! 45Happy One Year Anniversary, Dr. Slade! 49

Mind/BodyThere’s No Place Like Home for the Holidays 63Find Peace This Holiday Season 64Pamper Yourself With These Local Favorites.... 65

Family WellnessStrengthening Family Relationships During the Holidays 66Avoiding Childhood Cavities 68Swimming Upstream 70Building Memories and Relationships through Family Traditions 72Giving Back to the Next Generation 74

Cultural ArtsAnnual Arts and Crafts Boutique at Sun River St. George 75Calendar of Cultural Arts Center 77The Blessings of Service: Giving Back During the Holidays 80

DepartmentsHike/Bike Trail Reviews: The Barrel Roll Trail 20Hike/Bike Trail Reviews: Snow Canyon Paved Trail 82Featured Directory Listings 84Calendar of Events 85

Health (cont’d)

Non-Arthritic Hip Pain 50Medication Adherence 52The St. George Eye Center is Pleased to bring Laser-Assisted Cataract Surgery to Southern Utah 54Can Diabetes Cause Hearing Loss? 56

Local Business spotlightFish and Frags: Providing a Saltwater Aquatic Experience in the Southern Utah Desert 79

NOV/DEC 2013


Alesha SevyCreative Director

Chad Olson, MS, LMFTAuthor, Family Wellness Section

Myke BushPhotographer/Video Editor

Terrin Parker, PTAssociate Editor

Tiffany Gust, CPTAuthor, Fitness Section

Chef Greg ReithAuthor/Executive Chef

Robert Benson, MDMedical Editor

Emily Fonnesbeck, RD, CD, CLTAuthor, Nutrition Section

Brigit AtkinAuthor, Mind/Body Section

For information on advertising or other inquiries, visit our website at www.saintgeorgewellness.com, email [email protected] or call us at 435-319-0273.

The publisher is not responsible for the accuracy of the articles in st. George Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. ©Copyright 2013.

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By David Ord

St. George has long been touted as Utah’s weekend getaway destination. Perpetual sun and red rock cliffs beckon our northern neighbors as their temperatures dip and the inversion creeps into the Salt Lake Valley. Having a nearby retreat that allows escape from the norm is one of the things that make living in Utah so enjoyable. But where do St. Georgians go when they need a retreat? The answer is The Ledges Golf Club in St. George, Utah.

Located only a scenic five minute drive north of St. George on Bluff Street, The Ledges Golf Club offers world-class golf unlike anything else in Southern Utah. This public facility boasts conditions that rival, and even exceed, conditions at private clubs. The experience begins in the parking lot where friendly staff drive a cart to your car to load your clubs and deliver you to the clubhouse. Once on the course, newly restored fairways are better than they have ever been, with exquisite views down into and across Snow Canyon State Park. Specifically, holes 11, 12, 14 and 15 offer views as beautiful as any golf setting you can find. The temptation to linger and soak in the scenery for a long time will have to wait until after golf, as the pace of play is kept moving to enhance the golf experience for everyone.

Upon completion of a round of golf, the club house and Fish Rock Grille beckon golfers to relax their body and mind under the large, covered patio surrounded on the east by high white cliffs and on the west by the white and red sandstone cliffs of Snow Canyon State Park. Tuck into the newly refurbished lounge off the pro shop to refresh with food and drinks, catch up on the latest sports news on TV, and gather with friends.

But why let the golfers have all the fun? Located within The Ledges Golf Club, the Fish Rock Grille is St. George’s fine dining destination that lends an added touch of memorable luxury to business meetings, family celebrations, lunch with friends, or a romantic evening for two. The large and beautifully appointed dining room accommodates parties of all sizes, including business lunches and meetings, and has been a stunning location for weddings. Large windows and covered patio overlook sweeping vistas of Snow Canyon State Park.

Now open for dinner Wednesdays through Saturdays, beginning at 5:00 pm, the Fish Rock Grille has new menus to satisfy any appetite, offered by a team of chefs who have been preparing meals for loyal

By David Ord

St. George has long been touted as Utah’s weekend getaway destination. Perpetual sun and red rock cliffs beckon our northern neighbors as their temperatures dip and the inversion creeps into the Salt Lake Valley. Having a nearby retreat that allows escape from the norm is one of the things that make living in Utah so enjoyable. But where do St. Georgians go when they need a retreat? The answer is The Ledges Golf Club in St. George, Utah.

Located only a scenic five minute drive north of St. George on Bluff Street, The Ledges Golf Club offers world-class golf unlike anything else in Southern Utah. This public facility boasts conditions that rival, and even exceed, conditions at private clubs. The experience begins in the parking lot where friendly staff drive a cart to your car to load your clubs and deliver you to the clubhouse. Once on the course, newly restored fairways are better than they have ever been, with exquisite views down into and across Snow Canyon State Park. Specifically, holes 11, 12, 14 and 15 offer views as beautiful as any golf setting you can find. The temptation to linger and soak in the scenery for a long time will have to wait until after golf, as the pace of play is kept moving to enhance the golf experience for everyone.

Upon completion of a round of golf, the club house and Fish Rock Grille beckon golfers to relax their body and mind under the large, covered patio surrounded on the east by high white cliffs and on the west by the white and red sandstone cliffs of Snow Canyon State Park. Tuck into the newly refurbished lounge off the pro shop to refresh with food and drinks, catch up on the latest sports news on TV, and gather with friends.

But why let the golfers have all the fun? Located within The Ledges Golf Club, the Fish Rock Grille is St. George’s fine dining destination that lends an added touch of memorable luxury to business meetings, family celebrations, lunch with friends, or a romantic evening for two. The large and beautifully appointed dining room accommodates parties of all sizes, including business lunches and meetings, and has been a stunning location for weddings. Large windows and covered patio overlook sweeping vistas of Snow Canyon State Park.

Now open for dinner Wednesdays through Saturdays, beginning at 5:00 pm, the Fish Rock Grille has new menus to satisfy any appetite, offered by a team of chefs who have been preparing meals for loyal


Southern Utah’s Getaway Destination


customers for years. New items include appetizers like Wicked Nachos and Seared Ahi Tuna with Pickled Ginger Wasabi. The Mesquite Grilled Salmon and the famous Poached Pear and Pecan salads are great as a lunch meal, and also pair perfectly with dinner items like the Filet Medallions, French Style Rack of Lamb or the Fish Rock Grille Original Fish and Chips. Also, the Ledges Build a Burger option lets you customize the perfect sandwich to satisfy your burger cravings.

Rejuvenate your mind and body at The Ledges of St. George with fine dining and world-class golf surrounded by breathtaking views. The Ledges of St. George is a public facility for everyone, and is located at 1585 West Ledges Parkway in St. George, Utah. Call 435-634-4650 to make a reservation for lunch or dinner, or 435-634-4640 to book a tee time.

customers for years. New items include appetizers like Wicked Nachos and Seared Ahi Tuna with Pickled Ginger Wasabi. The Mesquite Grilled Salmon and the famous Poached Pear and Pecan salads are great as a lunch meal, and also pair perfectly with dinner items like the Filet Medallions, French Style Rack of Lamb or the Fish Rock Grille Original Fish and Chips. Also, the Ledges Build a Burger option lets you customize the perfect sandwich to satisfy your burger cravings.

Rejuvenate your mind and body at The Ledges of St. George with fine dining and world-class golf surrounded by breathtaking views. The Ledges of St. George is a public facility for everyone, and is located at 1585 West Ledges Parkway in St. George, Utah. Call 435-634-4650 to make a reservation for lunch or dinner, or 435-634-4640 to book a tee time.


By Brady White

Colleen Rue of St. George loves to run. She has competed in marathons, triathlons, and more running events than she can count. But last fall she found herself struggling with pain in her hip and hamstring that made it difficult to run. Then she heard about the Runner Fit program at Dixie Regional Medical Center’s Sports Performance Training gym.

“This program is designed by exercise physiologists and physical therapists to make runners strong and efficient,” Rue said. “I fit the bill. I was neither a strong nor efficient runner, especially under the current circumstances.”

Runner Fit is a program designed

Runner Fit:specifically to strengthen the muscles runners often neglect — like the hips and core muscles. The course trainers also analyze your running technique and help you improve your form for more efficiency. This prevents injury and improves speed and endurance.

“After just four 1-hour sessions, I could already see huge benefits,” Rue said. “I could feel myself starting to connect the necessary technique to what was really happening with my body. That kind of information is invaluable! In addition to the treadmill intervals, they guide you through plyometric and strength-training exercises targeted to work the areas found to be weakest and most necessary in the sport of running.

This isn’t just doing some bicep curls. These are dynamic movements that make you STRONG.”

Rue says that Runner Fit helped her work past her injury and get back to the sport she loves. “As my technique changed and my strength increased, there was a marked improvement in my injury. I was loving to run again!”

Since starting the Runner Fit program, Rue has competed in several races, including the Vineman Triathlon in California last summer. The Vineman is the same distance and difficulty level as the Ironman, and she earned third place in her age group and seventh overall.

Essential for Every Runner

Runner Fit is not just for world-class runners like Colleen, it’s for anyone who loves running on any level. The training is customized based on each athlete’s needs and abilities, whether you just want to prevent shin-splints during your morning jog or you want to train for the Ironman. By combining the techniques learned in Runner Fit with regular training, athletes are sure to have fewer injuries and enhanced performance.

The Runner Fit class takes place on Thursday mornings at 6 a.m. Anyone age 16 and older is invited to join. The cost is $45 per month or $40 for St. George Tri Club members, and those who sign up for two months can get $10 off a Bod Pod body composition analysis. To sign up or learn more, call 435-251-3793.




By Lorri Soqui

As a Pilates trainer and posture specialist, I educate individuals on the effects of poor posture on the structures of the body, circulation, digestion, lung capacity, aging, and disease. One of the major contributing factors to posture is gravity. Gravity holds us on the planet, which is a good thing, but it also compresses our spine and load-bearing joints (ankles, knees, hips and shoulders). This compression adds up year after year, causing our muscles to get tighter and reducing the space between our vertebrae and load-bearing joints. The result is degeneration of the cartilage, connective tissues, and disks.

If we don’t stand erect, our head shifts forward, our shoulders become round, and our core and mid-back muscles that are supposed to hold our spine upright against gravity become weak. A forward head can add fifteen to thirty pounds of tension to the neck muscles, thereby compressing the vertebrae which can cause a hump (kyphosis), bulging discs, and pinched nerves. According to pain management journals, for every inch that your head sits forward from perfect posture you are getting 20% less oxygen to your brain

Exercise Your Body Into Alignment






the structures into balance, releasing the stress and pain, and stopping the degeneration of the stressed area. Another part of the solution is learning how to walk in alignment, so that when you are moving throughout your day and doing certain activities you will understand correct movements and resting positions. Our lifestyle activities often contribute to the imbalance of our muscles and bones. Also, knowing the correct job of our load bearing joints will help you put less stress on your body. The more we understand how our body works, the better we can co-create a healthy body for a future of pain-free living, thus enabling us to enjoy our life and the people we love to the fullest!

For more information on posture analysis or a DVD with postural and core strengthening exercises, contact Lorri Soqui at Summit Athletic Club, or e-mail her at [email protected].

About the AuthorLorri Soqui is a certified Pilates trainer and posture specialist with extensive training in techniques to correct posture and relieve pain. She teaches posture classes at Summit Athletic Club and loves to educate people on how to exercise their body into alignment.

and using 30% more energy to gain balance every time you stand or take a step. Neck pain, TMJ (jaw) pain, tension headaches, pain between the shoulder blades, shoulder joint pain, decreased range of motion, low back pain, hip joint pain, knee pain, and even foot pain can be attributed to poor posture.

The good news is that in many cases the negative effects of poor posture can be stopped and sometimes even reversed. Additional stress on the muscles and joints can be reduced, and your body will spend less energy on balance, giving you more energy for detoxing, rejuvenating, and healing your body and slowing down the aging process. The solution to alleviating pain long-term doesn’t have to be surgery. Many times all you need is an understanding of correct posture and body mechanics and the proper exercises!

Our body is pliable so anything that has been moved out of its original healthy position can be moved back with opposite pressure. Think of each joint having rubber bands on both sides (your ligaments and tendons). As one side gets too tight and constricted, the other side is going to become loose and weak. Our body is like a tent and must have equal tension on both sides of the spine, neck and load-bearing joints to be in balance.

The solution is to stretch the muscles that are tight and constricted, and strengthen the muscles that are loose and weak. This brings


By Tiffany Gust

As we enter the holiday season, many are stressed about gaining weight and losing control of their healthy habits. It doesn’t have to be hard, and you don’t have to stress over it. After all, you will have plenty of other things to stress over! Follow these simple tips to help you keep your fitness in check for the holidays:

1. Set a goal or have a plan. One thing that I enjoy doing as a family is signing up for the 5K Santa Run, or Run, Run Reindeer 5K. If you are committed to something that is on the calendar, then you are twice as likely to keep your fitness level up over the holidays. The Snow Canyon Half-Marathon, 5K and Tuff Kids Run is

For Staying Fit This Holiday Season

in November, as well as the Turkey Trot 5K and one-mile walk. In January, there is the St. George Half-Marathon and 5K. Having a race right after the holidays will help you stay focused on your goal!

2. Once a week wear your favorite jeans or other outfit that fits snug. This will help you notice if things get out of check before they get out of hand. Try this simple tip instead of weighing yourself each day, since weight can fluctuate

3SimpleTips


For Staying Fit This Holiday Season

between three and six pounds each day. This will really let you know if you need to make more drastic changes in your diet and exercise. It serves as a Post-it note, rather than that “red flag” alert well after the holidays are over, if you know what I mean.

Also, when you wear something that you feel is more form-fitting, you think twice about going back for seconds.

3. Make your exercise time count. Do high intensity exercise for at least 20 minutes.

Short bouts of 30 seconds of high intensity followed by 1-2 minutes of lower intensity will help you burn more calories in a shorter period of time. Get pumped up to hit your maximum target heart rate. Subtract your age from 220 to figure out what that number should be, then get moving!

One thing you can do for yourself this holiday season is ditch the stress of staying fit by following these three easy tips!

About the AuthorAs an ACE Certified Personal Trainer and Group Fitness Instructor, Tiffany helps clients from all over the world achieve their goals to become healthier by motivating and encouraging a healthy, active lifestyle. Visit www.wholefitstgeorge.com.


By Katelyn Boulton

Taylor Mann’s plan of success in basketball was not going as she had hoped her freshman year of college—until she transferred to Dixie State University. Mann, No. 22, plays center for the women’s basketball team. Before transferring to DSU, Mann spent her first year of college at BYU-Hawaii. After a season of disappointing plays and few wins, BYU-Hawaii wasn’t providing the winning basketball Mann had hoped for.

Though Mann’s team at BYU-Hawaii was below par, her personal accomplishments were not. Mann received PacWest Honor Roll four times and was the PacWest Freshman of the Year at BYU-Hawaii during the 2011-2012 season. She broke the women’s basketball record for blocked shots in a single game, in a season, and in a career.

“Since I’m dedicating a lot of time to basketball and working hard, I wanted to be successful, and I knew that Dixie was a place I could go to be successful,” Mann says, happy with her decision to transfer. Originally from Castle Dale, Mann says being close to her family is another reason she made the choice to come back to Utah. “That’s actually one of the main reasons why I transferred to Dixie. I’m really, really close to my family, and Dixie was a great school and

Student-Athlete Profile:

dSu’S tAylor MAnn

closer to my home than Hawaii was.”Due to the PacWest Transfer rule,

Mann had to redshirt her first year at DSU. “I was able to practice with the team, and I could sit on the bench and cheer, but I couldn’t travel and couldn’t play in any of the games,” she explains. “It was fun watching my team win, but it’s not as fun as actually playing and helping contribute to the win.”

Mann talks about how challenging it was to be part of a team exclusively from the sidelines, yet how easy it was to remain a team player because of her enthusiasm for the sport. “It’s about your passion and your heart,” she says. “When you get into college, and you’re playing a college sport, it is your job. You are there and fully dedicated, and you have so many things to do. If you don’t completely love it, it will make you miserable. That’s another reason you have to love the sport. Having to go through all the conditioning and practicing and not being able to play was rough.”

Lucky for Mann, she grew up with a dad who shared the same passion as her. “It’s something we’ve constantly worked on—on season, off season, out in our driveway. I guess it’s that love and passion that we both have for it is why I keep playing.” Mann wasn’t born a basketball player, however. “I was really into soccer when I was young, but since our community was so small, they had to cut soccer because not enough people were signing up. So [my dad] bought, ‘How to Coach Basketball for Dummies,’ and at the same time he was learning how to coach basketball, he was teaching me how to play it. From the very get-go, he and I were both learning at the same time and reading the books together.”

Though Mann may seem like an eat, breathe, and sleep basketball kind of girl, she said her favorite pastime is spending time with her nieces and nephews—and for a good reason. “I have a problem growing up, so I love being with them because I can act like a kid whenever I want!” she says, with a laugh.

During her bench-life last season, Mann learned that “basketball is a sport that teaches you things that go beyond basketball. You learn to cooperate with so many different individuals and personalities in order to function and make you really successful. If you allow little things in life to get in the way, or clashes of personalities, it’s not going to be successful.”

With her eligibility active again, Mann is eager to play this season. “We have a new coach this year, and she is outstanding,” she says. “I love her enthusiasm, and she puts a whole new spin on basketball that sparks a new love in every one of my teammates.” If Mann’s attitude on-the-court is as winning as her attitude off-the-court, DSU can expect to see great things from this athlete in the upcoming season.

About the AuthorKatelyn Boulton is a St. George Health & Wellness Intern (and currently a Dixie State University Student)


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Hike/Bike Trail Reviews:

The Barrel Roll TrailOne of Santa Clara River Reserve’s Finest!

By Jay Bartlett

The Cove Wash trailhead in the Santa Clara River Reserve is one of the newer trail systems to the area, but definitely one not to be missed. With over twenty miles of singletrack out of one starting point, (not to mention connectors to a myriad of other trails), you could keep yourself busy in this area for quite some time. We will visit more miles in future articles, but this issue we’ll focus on the backbone of the area, Barrel Roll.

From the town of Santa Clara, take Gates Lane south over the bridge. At the first right turn, take the dirt road up the hill, then right at the Cove Wash trailhead sign, and another half mile up the hill to the parking lot. If you’re more adventurous and want to add a couple of miles to the ride, park at the bridge and ride up. The Approach Trail is a singletrack just west of the dirt road. It’s a bit of a lung-


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buster when you’re just starting out, but it’s a great payoff when you’re heading back down to your car.

From the parking lot, you’re given a choice right away. Precipice Trail hooks left soon after the start and is a bit more technical and interesting than continuing up the straightforward standard climb. Either way you go will lead you to a junction about a mile in. Going left takes you up Sidewinder, (a trail for another time), and going right continues Barrel Roll.

This trail system is built on an upheaval of the earth, so it’s sort of a “what goes up must come down” ride. You’ll climb up some “techy” hills with exposed bedrock, and stair-steppy ascents to the top, then across the saddle. This section of about a hundred yards is the most difficult of the ride, but quite fun to see if you can “clean

it” (not put a foot down). If you’re unsure of your abilities you may want to walk part, or all of this section, but get ready for fun because this is where the descent begins. Don’t be in too big of a hurry though, because the views from the top are amazing! With scenery that includes Red Mountain, Pine Mountain, Zion National Park, Utah Hill, and the Arizona Strip, you literally can’t look in a bad direction. Take a look around then start the fast and twisty downhill that’s punctuated by techy rock sections, switchbacks, and big gear sprints. The trail then zig-zags in and out of washes, and follows the contours of the hills back to the parking lot.

At about six and a half miles, this isn’t the longest trail around, but considering the technical attributes, give yourself some time to get around it. In fact, you really should give yourself some time just to soak in the fantastic area in which we live!

Now, go for a ride!

About the AuthorMountain bike veteran, amateur filmmaker, and endurance racer Jay Bartlett has been riding trails in the St. George area for over twenty years. Jay has nearly a decade of experience as a bike mechanic at Bicycles Unlimited, St. George’s oldest bike shop.

Finding a

Healthy Balance this Holiday Season

By Emily Fonnesbeck

The holidays are upon us! So are pumpkin pies, Christmas cookies, and the traditional New Year’s smorgasbord. The next three months are bound to bring many opportunities for yummy treats. This isn’t necessarily a problem in my book, as long as you are able to keep a balance between indulgence and health. Here are a few tips to help you find that balance:

Remember that foods high in fat, sugar and salt can be addicting. Food manufacturers use this to their benefit. Our idea of what food should taste like is completely skewed. It is hard to appreciate the natural flavor of an apple or oatmeal when our meals have been full of addictive ingredients. An occasional treat will be fine for most, but consuming foods high in fat, sugar and salt on a regular basis will greatly impede our ability to eat and enjoy healthy foods. The holiday season brings too many opportunities for our taste buds to forget what food should taste like.

Keep in mind that there are actually only three holidays: Thanksgiving, Christmas (or Kwanzaa or Chanukah, which is eight days), and New Year’s. Three days of indulging a little is not enough to do much damage. It is the vicious cycle of not enough exercise and eating unhealthy for the months during the holidays that causes tiredness, feeling unwell and weight gain during this time of year

Don’t skip meals. A surefire way to fall prey to treats at the office is to find yourself overly hungry. By eating well-balanced, consistent meals, you stay more levelheaded about food choices. For a balanced meal, make 1/2 of your plate vegetables, 1/4 complex carbohydrate (whole grains,



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beans, potatoes, spaghetti squash, fruit) and 1/4 lean protein (beans, nuts, seeds, meat, fish, poultry, eggs).

Avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, people tend to eat (or keep eating) beyond their body’s physical hunger simply because food is there and eating is a “social thing.” To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly and enjoy it. When you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night. Position yourself away from the food as well.

Make traditions with family and friends that have nothing to do with food. Take a walk, play games, or compete in a Thanksgiving Day Turkey Bowl. Celebrate what the holidays are really about!

Ask yourself what you are really hungry for. There are many types of hunger: emotional hunger, spiritual hunger and physical hunger. You only NEED to eat when physically hungry but often WANT to eat when you are emotionally or spiritually

hungry. The holidays bring busier schedules and stressful situations. Take time for self-care in other areas, and avoid eating to ease hungers that aren’t physically based.

Indulge!Yes that’s right. But make sure those indulgences are worth it. If you love your Grandma’s pumpkin pie and she only makes it once a year on Thanksgiving, you better have a piece. But pass on the store bought chips, cookies, dips and crackers which you can get any time of year. And remember, telling yourself you can’t or shouldn’t could lead to preoccupation and binges with that particular food.

Finding balance this holiday season will allow you to enter the new year with beautiful memories and good health. Happy Holidays!

About the AuthorEmily is a Registered Dietitian and received her degree at Brigham Young University. She is a member of the Academy of Nutrition and Dietetics and belongs to the Vegetarian Practice Group, and the Weight Management and Sports, Cardiovascular, and Wellness Nutrition practice groups. She has a Certificate in Adult Weight Management and is a Certified LEAP Therapist.

dixie nutrition: Serving St. George since 1969We wanted to celebrate Dixie Nutrition’s 44 year history in St. George through pictures! We had a great time snapping some shots with Greg, his father Gil, and his grandmother Helen (one of the founders of Dixie Nutrition) at their store and alongside their 1969 Checker Aerobus.


Top: Dixie Nutrition employees have fun with their 1969 Checker Aerobus – some employees, like Sharon, have more than twenty years of experience with the store!

Above: Dixie Nutrition has a wide selection of multi-vitamins and supplements, including their own high-quality brand, numerous Utah-based brands (support local!), and other national brand options.

Right: Gil Gillespie, Helen Gillespie and Greg Gillespie (left to right) pictured in front of their 1969 Checker Aerobus, made the same year Dixie Nutrition opened. Helen founded the store with her husband Leo and they have now carried the store through three generations.

All photos taken by Mykal’s Photography.


Left: Claudia serves up some frozen yogurt! Dixie Nutrition is famous for their wide selection of healthy frozen yogurts, including stevia-based and non-dairy options.

Above: Check out their bulk herbs, spices and grains; flax seed, pumpkins seeds, brown rice and other rice varieties are some of their most popular choices--much cheaper to buy bulk than in bags.

Left: Claudia serves up some frozen yogurt! Dixie Nutrition is famous for their wide selection of healthy frozen yogurts, including stevia-based and non-dairy options.

Above: Check out their bulk herbs, spices and grains; flax seed, pumpkins seeds, brown rice and other rice varieties are some of their most popular choices--much cheaper to buy bulk than in bags.

Acai Bowls: The Guilt-Free Meal ReplacementBy Truberry Staff

Acai bowls started in Brazil where the locals eat them with granola, honey, and banana for a healthy, nutritious meal. About six years ago, Hawaii started blending different fruits with the acai berry to give the acai bowl different flavors. They have become extremely popular in Hawaii. We opened Truberry in St. George to provide the people in Washington County a delicious and healthy alternative to fast food. If you are looking for a healthy, guilt-free treat or meal made with real fruit, then you will love an acai bowl or smoothie!

The acai (ah-sigh-EE) berry is a grape-like fruit harvested from acai palm trees, and is considered by many to be the number one superfood. This berry is mostly drawn from the Amazon rainforests of South America, where the soil is rich in nutrients. The dense soil provides a nutrient complex that attributes to the potency of multi-vitamins and minerals that the acai berry contains. Also, the acai berry provides antioxidants that our bodies need, and many people say it gives them an abundance of energy!

Truberry combines acai with your favorite fruits such as raspberries, peaches, bananas, strawberries, blueberries and more! The acai bowls and smoothies are a healthy choice for breakfast, lunch, or dinner. Some of the flavors include TruBlue, TruPeanut Butter, TruLime, TruGreen, TruBerry, and TruRed, and can be topped with your choice of granola, honey, coconut, fruit, or organic plant protein. This refreshing superfood is gluten-free, dairy-free and will satisfy any snack cravings, or even replace a whole meal!

Truberry invites you to come in today and enjoy a healthy delicious acai bowl or smoothie, and take advantage of our awesome rewards program! We are located at 511 East, St. George Blvd. You may also call ahead for your order at 435-229-1510. Look for Truberry online at www.truberryacaibowls.com and Facebook.com/truberryacaibowls. Truberry – Better food for a better life.



The PainTed Pony ReSTauRanT:alwayS in SeaSon

I was excited to hear that the restaurant has some acreage in Dammeron Valley where they grow their own produce in addition to buying from local farmers in the area, and my wife was excited to try their heirloom tomato salad with ingredients straight from their own organic gardens! The salad came with multi-colored tomatoes, mozzarella, fresh herbs and jello cubes of balsamic vinegar – fun! We both ate off the plate and were wildly impressed. I think I would go back just for the heirloom tomato salad alone.

We also shared one of their famous soups – a pureed carrot and jalapeno blend that was perfect for the season. As I learned more about The Painted Pony’s philosophy and vision for food, it was easy for me to come up with the title of the review: “Always in season.” I learned that Randall is self-taught and takes pride in developing dishes that fit the area using ingredients available in each season. You will always find fresh, local ingredients throughout

continued on page 28

By Jared DuPree

My wife and I were delighted to spend some time at The Painted Pony Restaurant in Ancestor Square to get to know their history--and food! Nicki and her husband Randall Richards are the current owners of this second-generation family restaurant.

We jumped at the chance to dine outside in a cozy corner of their deck, surrounded by trees and rustic wood architecture. With the crispness of fall in the air and leaves beginning to change color, it was a wonderful environment for some quiet time and fresh food.

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St. George Health & Wellness Ad 1 1 4/4/13 2:27:42 PM

continued from page 27

their dishes. To be honest, it was a pleasant surprise for my wife and me.

Our journey continued with two lovely entrees. I enjoyed a bone-in pork chop with smoked tomato relish, sweet corn bread pudding, and a blue cheese walnut stuffed pear, while my wife chose a grilled tenderloin steak with herb whipped potatoes, bacon mushroom demi, and asparagus. We finished the plates, enjoying the multiple textures and flavor combinations, while not feeling heavy when we finished. The early evening was complete with a white chocolate tower cheesecake. Walnut laced cookies, blueberries, and raspberry sauce complimented the light, creamy cheesecake filling. Hard to not love that one!

I must say this was one of the more pleasant experiences I’ve had in a long time – we left feeling refreshed. In my opinion, Nicki and Randall are succeeding in their goal to create contemporary American cuisine using fresh, locally grown ingredients. They are also great supporters of local farmers and sponsor the Downtown Farmer’s Market every Saturday in Ancestor Square. I’m excited to return and experience how they adapt and innovate with each coming season, as they continue to grow and strive to always be in season!



HEALTH

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Is Organic Worth

the Cost?

By Emily Updegraff

In our modern American lives we have great diversity in our diets and a huge variety of foods to choose from at the grocery store. One of those choices is between organic and conventionally grown foods, especially now that organic food is so widely available that you can buy it at almost any grocery store.

A hundred years ago all food was organic. However, farming began to change around the time of World War I when the German chemists Fritz Haber and Carl Bosch discovered how to make synthetic nitrate fertilizer. Before their work, the only way to fertilize crops was through crop rotation and natural fertilizers, and getting enough fertilizer had been a big problem for farmers in the early 20th century.

Farmers soon learned that combining synthetic fertilizer with pesticides and modern farm machinery gave much higher yields than ever before. You’ve probably heard of the Green Revolution, which refers to the work of the plant breeder Norman Borlaug. In 1945 he took the results of a twenty-year wheat breeding program, along with synthetic fertilizer and other modern farm implements to Mexico. His program turned the country from a wheat importer to


Emily Updegraff teaches biology at Northwestern University. She studied plant genetics in her doctoral work and now enjoys reading about food. She was married in St. George and lives with her husband and two children near Chicago.


12/31/13

a wheat exporter. He then repeated the success in India in the 1960s and China in the 1980s. His work is widely credited with allowing food production to keep pace with worldwide population growth. He was awarded the Nobel Peace Prize in 1970.

Conventional agriculture has been good at feeding the world, but many people say that organic food is healthier than conventional food. It’s certainly more expensive! I want to be healthy, just like most people--but I also care about my grocery bill. It’s important to know the differences between organic and conventional food, and whether there are health benefits that make it worth the increased cost.

First, to be certified organic, food cannot be grown with synthetic fertilizer, pesticide, or herbicide. It can’t be irradiated (exposed to radiation) or genetically engineered, and animals must be raised without antibiotics or growth hormones. Of these non-natural inputs, the main concerns for human health are pesticides and herbicides, because they can remain on our food from the field to the dinner table. Happily, a 2008 report from The Organic Center says that grains are one of the foods with the very lowest pesticide levels (comparable to those in meat and milk, which are negligible). Since there is no evidence that organic food differs from conventional food in carbohydrate, protein, or fat composition in any meaningful way, there seems to be little reason to spend extra money on organic grains.

Fruits and vegetables, on the other hand, often have higher levels of pesticide residues. The question is whether the levels are safe. It took fifty years from the time pesticides became prevalent for laws to be enacted about pesticides and food safety. In 1996 the Congress passed the Food Quality Protection Act which required the EPA (Environmental Protection Agency) to evaluate nearly 10,000 pesticides for health effects, and ban those found to be unsafe. However, groups like The Organic Center argue that the only truly safe amount of pesticide is zero. Since none of us have time to become pesticide experts, we have to depend on our common sense.

If you have to peel something to eat it, like citrus or bananas, buying organic is probably not worth it. Washing and scrubbing fruits and vegetables and removing the outer leaves of leafy vegetables will reduce pesticide exposure.

The Environmental Working Group publishes a list of the “dirty dozen,” the 12 fresh foods with the highest pesticide residues, which include: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce, and potatoes. Concerned and budget-conscious shoppers could stick to buying these organic, knowing that their pesticide exposure from other foods is quite small.


A Conversation with ExECuTIvE ChEf GREG REITh By St. George Health & Wellness Staff

St. George health & Wellness: When you think of the holidays, which foods come to mind?Chef Greg: Saurbraten, spaetzle, gingersnap gravy, stuffed peppers and spritz cookies. What else does a German think about at holiday times? In my experience, once the holiday season arrives we default to traditional and contemporary dishes as opposed to exploring new, unfamiliar fare. This season try celebrating the holidays with a global perspective.

SGhW: Chef, don’t leave us hanging. What are your recommendations and favorites?Chef G: Why thank you, I thought you’d never ask. Feliz Navidad, amigos! Epitomize the experience of a Mexican celebration and savor carne asada, pasole, jicama salad, hand-cut, home fried tortilla chips, and salsa, salsa, salsa! This is one of my favorite meals. Another memorable dining experience to give your guests would be preparing your favorite Indian cuisine in personalized service wares (little bowls), and sitting on the floor in the traditional dining style. Often what makes a party or gathering successful is doing something that is completely unexpected. SGhW: As a chef and a caterer, what are your suggestions for taking the stress out of entertaining?Chef G: The most important thing is to use your time wisely. Calendar everything from grocery lists and prep assignments to cleaning, organizing, and decorating. Great caterers are great time managers. The next step is to set the stage. Clear off countertops, clear out bookshelves, clear out sections of entertainment centers, and use these areas to cleverly display food and beverages. I have served premier food items out of old record players, hutches, buffets, and even a non-working retro refrigerator. My final advice is to entertain yourself first and through osmosis, you will entertain others. Another thing to remember is that professional party planners NEVER try to do it all on their own. They have staff and contract out the catering, décor, music, etc. If your goal is to really enjoy your own party and be present with your guests, hiring someone like me to cater your event takes the majority of the time-crunch pressure points out of the equation. Shameless plug, I know. I couldn’t resist.

SGhW: So what do you think is the most important factor in making a meal special? Chef G: My most memorable meal was provided by my future wife at the time, Staci (and yes, I married her because of it). She was the first person I had dated that was brave enough to cook for me – an experienced chef. I had been treated to many meals but never a hand-prepared one. In this case, she prepared her very own, now infamous, potstickers. To say the least, I will never forget it. That’s what I call the feeling behind a meal.

Part two is the consideration. What I mean by that is taking the thought to personalize the service ware, the dish, the plate, the bowl, the spoon, the goblet, and so on specifically for that guest. This may seem a bit overwhelming, but bear in mind I didn’t say “fine China.” Though I do frown on even the sturdiest disposable wares, I am not too proud to rock miscellaneous “hand me down” plates at dinner. That especially includes the holidays. I might serve one of my sisters a meal on a plate she may recognize from our childhood. If she doesn’t, someone else will, and that is all it takes to flood the room with competition over who remembers what most clearly. By the end of the evening, our very loud, randomly-selected trips down memory lane all seem to have begun with who had what ugly bowl, chipped glass, crooked spoon, etc. We are supposed to have fun, provide original experiences for our guests, and set goals that challenge but don’t overwhelm us as hosts.

Chef Greg Reith is the executive Chef to St. George Health & Wellness Magazine. He has a passion for healthy lifestyle choices, great food, the LA Dodgers, comic books, and golf.


The Market Café is located inside the Kitchen Corner, 188 Bluff Street, St. George, UT 84770. Chef Greg can be reached

at (435) 862-4765.

Instructions:Rinse whole cranberries, and add to large stock pot; add

remaining ingredients. Cook slowly to simmer then reduce heat to low; DO NOT STIR. Cook over low heat for approximately 20 minutes, until reduced by one quarter. Allow to cool, emulsify with stick blender, or pour cooled portions into blender and pulse briefly. Texture will resemble pancake syrup. Serve with sweet potato, turkey, ham, salad, vanilla ice cream, peaches, and pancakes.

CRAZY SIMPLE Crisp Cranberry Gravy

Makes 8 cupsIngredients

1 – 2 lb. bag fresh whole cranberries6 cups organic sugar1 orange – zest and juice1/4 tsp. vanilla1/4 tsp. almond extractfresh mint – julienned4 cups water

Makes 8 cupsIngredients

1 – 2 lb. bag fresh whole cranberries6 cups organic sugar1 orange – zest and juice1/4 tsp. vanilla1/4 tsp. almond extractfresh mint – julienned4 cups water


Give the Gift of Wellness!Q & A with Dr. Coleen Andruss of Healthy Lifestyles

Dr. Coleen Andruss, Board Certified Bariatric and Internal Medicine Physician, is the owner of Healthy Lifestyles weight loss clinic in St. George, Utah. Here are some suggestions she has on how we can thrive in wellness over the holidays and avoid diet demolition!

What are some tips to prevent extra weight gain through the holidays?First of all, remember that holidays should not be all about the

food—it is about being with family and friends you love! Do we really need to make fifteen pies for twenty-five people? Do we really need all those appetizers before the main course? Plan your meal carefully so you don’t end up with five times the amount of food you need, and put it away when the meal is done! When it is sitting out on the table, people will graze. Hand out the leftovers as people leave so they are not left in your refrigerator. Go for an enjoyable family walk around the block to clear the mind and rev up the energy!

Why might the holidays be a good time to start a weight loss program?Holidays are the BEST time to start a weight loss program!

Studies show that the average weight gain between Thanksgiving and New Year’s in an individual who is not actively trying to lose weight is 7-8 pounds. Therefore, if you wait until after the holidays to get serious, you will have an extra 7-8 pounds in addition to what you already had to lose! Plus, psychologically it is hard for people to get back on track when they are in “sugar mode” and when they are disappointed in themselves.

how can you stay on track with your goals through the holidays?Put reminders on the refrigerator or on your mirror: “Be good.”

“Small bites.” “Avoid Sugar.” “Eat slow.” “Drink Water.” Photos of what you look like heavy. Food diaries are always helpful. If you are at a holiday gathering, always have a glass of water in one hand, and never stand by the holiday food table. Eat something healthy before going to a big holiday dinner so that you don’t stuff yourself with unhealthy food. Focus on lean protein choices or vegetable/fruit trays.

Is it OK to “cheat” on those special days? (Thanksgiving/Christmas/ New Year’s?)

If you are perfectly strict every day, and you treat only those days as holidays, then it is OK to cheat a little. Obviously within reason! This does not mean “gorging” or “binging.” It is when the holidays become every day between Thanksgiving and New Year’s that it becomes a huge issue.

Is there any way to “boost” metabolism during the holidays?Drinking water, eating the right balance of foods, and exercising

all help boost metabolism, but rather than looking to boost metabolism over the holidays, look for ways to not let it slow down. Don’t be a couch potato. Don’t overdo sweets and starchy carbs. Don’t stress. Get enough sleep. Remember the five pieces to the puzzle: GOOD NUTRITION, GOOD SLEEP, LOW STRESS, LOTS of WATER, and EXERCISE. If one or two of these pieces are missing, the whole puzzle will fall apart. Make that puzzle stay together through the holidays!

What exercises can be done indoors if it’s too cold outside and you are not a gym member?

Any movement is important. You can do any kind of activity indoors that brings your heart rate up mild to moderately for a minimum of thirty minutes. It may be an aerobic video or calisthenics or buying that elliptical machine for Christmas that you have always wanted. Floor exercises are also important. Invest in an exercise ball and do core work on it. This is one of the best things you can do to tone up those abs so that when you lose the fat through better eating, the muscles will already be developed.

Do you run any “holiday specials” at your clinic?

Healthy Lifestyles weight manage-ment clinic does run a holiday special for 25% off of an initial visit for either weight manage-ment or hormone therapy. If you bring a friend, spouse, or relative, the second person gets 50% off. We offer a balanced eating program,


weight loss medication if needed, and the NEW BALANCE transformation products and program for cholesterol and glucose/insulin control which focuses on belly fat and other more well defined stricter programs as needed.

how often should you weigh yourself? It really depends on how well the individual understands weight

loss. If someone weighs themselves daily and doesn’t understand that there can be a lot of variability from day to day, they are in deep emotional trouble. Water weight can come on very quickly, and fat weight does not come on overnight, so daily weighing can be hazardous if you are not cognizant of those factors. Newer studies are saying weigh once or twice per week, which is really ideal. When you weigh, it is important to write it down! Writing down the weight and making a chart is really the best way to make it happen.

how does alcohol consumption during the holidays affect weight gain?Moderation is the key! It is best not to drink your calories as these

are empty calories. If you choose to have an alcoholic beverage, it needs to be considered your carbohydrate for your meal. If it is in a non-meal setting, at least try to have some protein with it in order to

stabilize the blood sugar level after consumption.

What can you do to support loved ones on their weight loss journey during the holidays?

Being supportive does NOT mean eating a bowl of ice cream in front of the individual that is trying to lose weight. Being supportive means NOT baking cookies and cakes and leaving them on the counter. Being supportive means taking a walk with that person who is trying to lose weight when they want to walk. Being supportive means encouragement and positive words periodically to ensure success. Being supportive means “following the plan” with them. ‘Tis the season to GIVE THE GIFT OF WELLNESS!

About the AuthorDr. Andruss practiced as an Internist for ten years before specializing in weight management and healthy lifestyles, which she has done for almost twenty years. What makes her unique is that she has been overweight herself. She also hires staff who have had weight issues, understanding that this is important in being compassionate to patients in the Healthy Lifestyles’ program. Having a background in internal medicine also makes her unique in that she can look at underlying medical problems and use her expertise in formulating individual plans that work. Dr. Andruss has a passion for what she does and it shows in her patient care.


Best Treatment for Back Pain:

Build Your Core StrengthBy Court Empey, MD

As an interventional spine specialist, I am commonly asked the same question from my patients: “How could I have prevented this back pain?” Degenerative disc disease, facet (back joint) arthritis, spinal stenosis, and sciatic pain are all conditions that come with an aging spine. It is not a question of IF you are going to get one or more of these diseases but WHEN. Our spines are going to wear out no matter what we do. But, you can prevent or delay these diseases by taking care of yourself. You can avoid requiring prescription medications and x-ray guided epidurals if you do four things to save your spine:

• Avoid impactful movement • Lose abdominal weight • Maintain good posture • Build core strength

Avoiding Impactful MovementJarring of the spine is common for the “weekend warrior.”

Activities such as trying back flips on a snowboard or catching air on your four-wheeler can jar the spine and accelerate degeneration. Most of my patients don’t engage in such strenuous activities. However, some activities can be too impactful to the spine and cause degeneration. The most healthy low impact exercise is swimming. My patients that are swimmers have the healthiest spines. Biking causes little impact to the discs and back joints as well. If you choose to jog, I prefer that you jog on soft surfaces, as jogging is somewhat impactful to your spine. In other words, I would prefer that you swim rather than jog, but certainly jog as opposed to becoming a couch potato! Pickle ball and tennis can be somewhat impactful to the spine as well, however, if you work your way into these sports slowly, you will have the core strength required to prevent too much impact during your play.

Losing Abdominal Weight Losing weight is always easier said than done. Because of the

mechanics of our body, belly weight adds a tremendous amount of strain and pressure to the joints of the spine. From our knowledge of physics and biomechanics, we estimate that one pound of fat on the belly equates to ten pounds of torque or pressure on the spine and discs. That means that losing five pounds of belly fat would decrease the strain to your spine by fifty pounds!

Maintaining Good Posture Poor posture is much more common than good posture, especially

when lifting. We tend to keep our legs straight and completely bend our backs. When pulling weeds, picking up your grandchild, or retrieving your birdie shot from the cup, you’re better off bending your legs and lifting with your legs while maintaining a good “lumbar curve.” Having a good lumbar curve means to curve your lower back IN not OUT like a scared cat. Or in other words, a scared cat has a bad lumbar curve.

Building Core Strength The most important way to prevent spine pain is to have great


About the AuthorDr. Empey is a native to St. George, Utah. He completed his training in interventional pain medicine at the Mayo Clinic in both Scottsdale, Arizona and Rochester, Minnesota. In addition to his expertise in interventional pain medicine, he has extensive training in medical management, physical medicine, cancer pain therapy, psychology, and life style modification. He believes in a multidisiplinary approach to pain treatment. Away from work, he enjoys spending time with his wife and five children, waterskiing, snowboarding, shooting hoops, and playing guitar.

www.desertpainspecialists.com

Court Empey, MD • Spencer Wells, MDCortney Bernardo, PA

core strength. Earlier I mentioned that my swimmers are my patients that seem to have the best core strength, but Pilates, pickle ball and even walking can help you have adequate core strength. Two great exercises that I recommend are the bird-dog and planks.

Bird-dogs are done by getting down on all fours (your hands and knees) and then raising a single arm and the opposite leg up in the air.

Planks are done by getting down in a position similar to the push up but going down onto your forearms. You can then roll over to the left and subsequently the right and hold each position there as well.

The goal is to be able to hold both the bird-dog and the plank position for 90 seconds, but that is not as easy as it sounds. Do three reps of each of these exercises twice a day and hold each position for five seconds to start. After a week or so you’ll notice that you can go for ten seconds, and slowly work your way up as your core strengthens.

In conclusion, I’m counseling what every doctor counsels: eat right and exercise. Your parents were giving good advice when they told you to sit up straight and eat your vegetables--both of these help prevent spine problems. Remember to avoid impact, lose weight, practice good posture, and build good core strength. If you do these four things, you may avoid having to see me as a patient.


Early Breast Cancer

Detection: Saving Lives,

Giving Women Choices


By Joan Eggert, M.D., FACOG

Did you know that Washington County has the lowest percentage of women having yearly mammograms in the state? About 80-100 women each year in Washington County will be diagnosed with breast cancer. In 2012, my yearly mammogram saved my life and gave me choices when a small, early, curable breast cancer was detected before a lump could be felt.

A mammogram will pick up new or abnormal calcium deposits up to two years before a lump can be felt in 90% of breast cancer cases. The other 10% of cases may first be noticed as a lump, or diffuse pink rash, so monthly breast self-examination is still recommended. Ultrasound and MRI are useful in addition to the mammogram, but the mammogram is still considered the “gold standard” in diagnosing breast cancer, and despite what you may have heard, radiation from the mammogram does NOT cause cancer. In Southern Utah it is probably more risky to go outside without wearing sunscreen than it is to have a mammogram. On the other hand, taking estrogen and progesterone, and even bioidentical or natural hormones for more than five years after menopause may slightly increase the risk of breast cancer, and women should talk with their gynecologist or primary care physician about their individual risks and benefits of hormone replacement.

Early detection of breast cancer gives most women a choice: they

About the AuthorDr. Joan Eggert completed her undergraduate education in nutrition at Cal Poly State University, San Luis Obispo. She completed a master’s degree in public health at UCLA and taught nutrition and medical dietetics for seven years before returning to medical school at the University of Utah and residency training in obstetrics and gynecology at the University of Nebraska. She is board certified by the American College of Obstetrics and Gynecology and board certified in hyperbaric and dive medicine. Her practice includes general gynecology, minor gynecology surgery, urogynecology, and menopausal problems and management.

may opt for a lumpectomy with a short course of radiation versus a mastectomy. In addition, the chemotherapy that is associated with serious side effects, considerable expense, and losing your hair may not be necessary with early detection.

Every woman should have a yearly preventive health examination that covers evaluation of the four top causes of death in non-smoking women: cardiovascular disease, breast cancer, colon cancer, and osteoporosis. If you do not have a health care provider, the physicians at Southern Utah Women’s Health Center can schedule preventive well-woman examinations and order your mammogram. Will a mammogram save your life this year?

For more info, contact Southern Utah Women’s Health Center at 435-628-1662 or visit them at www.suwhc.com


HEALTH

regence.com Regence BlueCross BlueShield of Utah is an independent licensee of the BCBSA. ©2013 Regence BlueCross BlueShield of Utah, all rights reserved. Story based on actual member event.

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Husband and wife Bryan and Corinne are both diabetic and test blood glucose up to 12 times a day. Test strips are their biggest health care expense, so they wanted to explore a cheaper option. Corinne called Regence BlueCross BlueShield, and we got the test strip supplier and local pharmacy on the line to fi nd out the exact costs — a direct comparison that ultimately saved the couple money.

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HEALTH


By Brian K Zehnder, MD

From birth through retirement, your gastrointestinal (GI) health is critical for nutrition and comfort. Everyone has had some discomfort, or even pain, when things are not moving through your system efficiently and effectively. Cancer screening and diagnosing digestive diseases early allow us to have a better chance of treating and curing patients.

The most common screening and diagnostic tool for the lower GI system is a colonoscopy. A colonoscopy is a procedure that uses a long,

flexible, narrow tube with a light and tiny camera on one end, called a colonoscope or “scope,” to look

inside the rectum and entire colon. A colonoscopy can show irritated and swollen tissue, ulcers, and polyps (extra pieces of tissue that grow on the lining of the intestine).

Most of my patients tell me that the colonoscopy procedure itself is not remembered due to anesthesia and wished they’d done it sooner. It’s a good feeling to know you’re polyp-free. The most uncomfortable part, some say, is the prep the day before the procedure. I just tell my patients, “What’s gone in, has to come out.” That way they usually choose to have a lighter diet and are drinking plenty of liquids prior to starting the prep. Also, a high-quality probiotic will get your gut bacteria numbers up before and after the procedure, and most patients can resume their normal diet without any side effects.

The facts:Among cancers that affect both men and women,

colorectal cancer (cancer of the colon or rectum) is the second leading cause of cancer deaths in the United States. Every year, about 140,000 Americans are diagnosed with colorectal cancer, and more than 50,000 people die from it.

Colorectal cancer screening saves lives. If everyone fifty years and older were screened regularly, as many as 60% of deaths from this cancer could be avoided.

What Goes In, Must Come Out!


Dr. Greg Taylor

About the AuthorDr. Zehnder practices in St. George, West Valley City, and Magna, Utah. He is the medical director of Exodus Healthcare Network, caring for gastroenterology patients and family practice.

how can you reduce your risk?The risk of getting colorectal cancer

increases with age. More than 90% of cases occur in people who are fifty years or older. Colorectal cancer screening saves lives, but many people are not being screened according to national guidelines.

If you’re fifty years old or older, getting a screening test for colorectal cancer could save your life. Here’s how:

• Colorectal cancer screening tests can find precancerous polyps, so they can be removed before they turn into cancer. In this way, colorectal cancer is prevented.

• Screening tests can find colorectal cancer early, when treatment can lead to a cure.

Precancerous polyps and colorectal cancer don’t always cause symptoms, especially at first. You could have polyps or colorectal cancer and not know it. That is why having a screening test is so important.

What are you waiting for?

For more info, contact Dr. Zehnder at 877-523-4695.


Pain Relief –

Laser Fast!

By Dr. Ward Wagner

In the last few years, the knowledge surrounding spinal decompression and laser therapy has grown by leaps and bounds. This research benefits those suffering from many spinal and non-

spinal conditions, ranging from: lower back pain, to lateral epicondylitis (tennis elbow),

to coccydynia (tailbone pain), and a multitude of other painful conditions. I first heard about spinal decompression therapy

in 2004, and was intrigued by the notion of helping people with “slipped” or herniated discs without using surgery. When the process was first explained


continued on page 46


to me, I was skeptical, but didn’t discount the theories completely. I kept an open mind.

For the next three years, I read literature, case studies, and attended seminars on spinal decompression therapy and finally, I had the therapy performed on me. During the treatment, I felt the gentle pulling sensation and remember thinking, “That’s not much force.” In fact, I didn’t think there would be much difference, but surprisingly, although I had only slight discomfort before the therapy, I could move much easier afterward. Especially when going from a seated position to standing.

After that day, it was only a short time before I was treating patients in my office with this amazing therapy. Since then, I have successfully treated many people with painful spine conditions because there appears to be a “vacuum phenomenon” that occurs during the decompression process that brings the disc material back into normal position and gives immediate relief.

Shortly after beginning decompression therapy in my clinic, I started hearing about a more powerful laser therapy than lasers of the past. The new class IV laser had a deeper tissue effect than the much weaker models of lesser classes. Now lasers can penetrate deep enough to even speed the healing of discs. This enables us to help discs in roughly half the time we used to, and heal more severe disc herniations than before.

By stimulating adenosine triphosphate (ATP) production and enhancing cell membrane permeability, a class IV Laser actually helps injuries heal, rather than just masking the pain. It is even safe to apply over metal implants, broken skin, and on acute injuries.

In short, the combination of spinal decompression and laser therapy is unmatched. These allow physiological benefits that no other modality can deliver, and are very safe when performed by a properly trained technician. This is how we help many people avoid spinal surgery.

More than 2,500 published studies exist worldwide involving laser therapy and over 100 double-blind studies have been published. See www.k-laserusa.com or www.pubmed.gov for more information.

For more information about Pain Relief Centers of Utah, visit their website at www.painreliefcentersofutah.com or give them a call at 435-673-1443.

continued from page 45




happy One Year Anniversary, Dr. Slade!By SGHW Staff

Along with the magazine’s one year anniversary, we would also like to recognize Dr. Snow Slade of St. George Eye Center for one year of excellent service to the community! We asked him a few questions and here is what he had to say:

Q: What brought you and your family to St. George?My wife and I celebrated our second

wedding anniversary in St. George in 2003 and fell in love with the beautiful surroundings, warm weather, and generous people. After passing several cold and inversion-filled winters in Northern Utah, warmer pastures became our goal and St. George was foremost on our list. Now, after one year in St. George, we couldn’t be happier. We are more in love with the surroundings, climate, and people of this area than ever.

Q: Can you tell us a little about you and your family?I love to talk about my family. I married the smartest, prettiest

girl I could find. I fell in love with her after I heard her sing during a talent show where we were both working as youth camp counselors. We knew we were a pair when many of the kids we were charged with started calling us “Slushies.” (Slushies is what you get when you add our names together: Snow + Summer.) We have three beautiful children: Saylor (7), Sawyer (4), and Sylver (2).

Q: Can you tell us about your training at the world-renowned John Moran Eye Center, and why the Moran is so well known?The John Moran Eye Center at the University of Utah is one

of the premier eye hospitals in the world. I spent five years at the Moran for my internship, residency, and then fellowship. The Moran is one of the most coveted training programs for young eye surgeons, primarily because of the surgical training one gets there. Trainees walk out of the program having more hands-on surgical experience than any other program in the country. Some of the country’s foremost thought leaders and surgeons in the field of ophthalmology reside and teach at the Moran. The Moran also does tremendous global outreach, and that is one of the reasons I love to do humanitarian work abroad. I am proud to be an alumnus of the Moran, and currently serve there as an adjunctive faculty member.

Q: What types of services and surgeries do you provide?I am an ophthalmologist, fellowshipped trained in glaucoma

and advanced cataract and intraocular lens surgeries. I provide care for all levels of glaucoma disease, from mild to end-stage, and use combinations of medication, laser, and surgery to prevent vision loss from this disease. I also provide cataract and refractive cataract surgeries, and implant all prosthetic lens types to minimize one’s need for glasses after surgery. I was the first fellow in the country trained on the new laser cataract system, the LenSx, and am happy to now be offering that to the community of St. George. Lastly, I enjoy doing general geriatric ophthalmology, but treat patients of all ages.

Q: What should people consider as they think about glaucoma or cataract surgery?Glaucoma is a chronic and usually progressive disease. Once vision

is lost from this disease, it cannot be regained. Because of this, I am very proactive with treatment and patient follow-up. While surgery is not commonly first-line treatment for glaucoma, it is generally a more definitive therapy to control glaucomatous vision loss and does often minimize the need to use irritating and expensive eye drops. In terms of cataract surgery, one should know that there are many options for how it is performed and for reducing one’s dependency on glasses afterwards. Be sure to be evaluated by a cataract surgeon who knows and uses all available technologies.

Specializing in Glaucoma & Cataract Surgery

Dr. Slade performing surgery at the St. George Surgery Center.


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hip Pain (Fai)By Randy R. Clark, MD

An avid hiker spent many weeks at various physicians’ offices complaining of back and groin pain. A complete workup was done on the patient’s back and hips, including x-rays. Nothing was detected on the x-rays and the patient was left frustrated and still in pain. The patient presented to my clinic, complaining of the same symptoms. He related his medical history and his frustration. I injected his hip and the patient had nearly immediate relief of his symptoms. He was scheduled for arthroscopic surgery and following the surgery he was able to return to full activity.

Many patients present to their doctor’s office complaining of vague low back, buttock, and groin pain. This frequently leads to x-rays of the back and hips. On many occasions, those imaging studies are interpreted by the clinician as unremarkable and the patient is told that nothing can be done for the pain. This can lead to chronic pain, dysfunction, frustration and disability.

We are now familiar with a condition called femoroacetabular impingement (FAI), a mechanical impingement of the femoral head into the acetabular socket. Orthopedic surgeons have discovered that many young patients who present with the previously described pain, do go on to develop characteristic hip joint abnormalities which may eventually lead to arthritis and a hip replacement at a relatively young age.

Pincer impingement is when the outer edge of the socket has a bony overgrowth which rubs on the femoral head. Cam impingement is when there is extra bone on the femoral neck and head. The extra bone in both of these cases can cause pain and lead to mechanical impairment. We have

learned that with early intervention, these symptoms can be treated and corrected. Orthopedic surgeons have learned to correct the abnormal anatomy in the hip through minimally invasive techniques previously applied to other joints in the body (arthroscopy). Arthroscopic procedures are done with small incisions and thin instruments. The surgeon uses a small camera, called an arthroscope, to view inside the hip.

New hip arthroscopy techniques allow orthopedic surgeons to remove bone spurs

and damaged cartilage, repair vital soft tissue, and restore good function of the hip. Many FAI problems can be treated with this minimally-invasive arthro-scopic surgery. During arthro-scopy, your doctor can repair or clean out any damage to the labrum and articular cartilage. He or she can correct the FAI by trimming the bony rim of the acetabulum and shaving down the bump on the femoral head. This is an outpatient surgery. In many instances, if treated early, a hip replacement can be avoided.

Office based ultrasound techniques allow for comfortable diagnostics and treatment techniques.

Many patients are surprised to find that their low back and/or knee pain is actually coming from their hip.

Learn more about non-arthritic hip pain and FAI and see our surgical techniques at: http://www.orthoinfo.org/topic.cfm?topic=A00571 and http://www.youtube.com/watch?v=H-AF9BNNwzwAcknowledgement to the American Academy of Orthopedic Surgeons for the images and material: http://www.orthoinfo.org/topic.cfm?topic=A00571

About the AuthorDr. Clark is an orthopedic surgeon who is originally from the St. George area. Dr. Clark is excited to return to this area with his wife and three children. After graduating from the University of Utah School of Medicine and completing a 5-year orthopedic surgery residency program at the University of Iowa, Dr. Clark completed a sports medicine/arthroscopy fellowship at the Southern California Orthopedic Institute of Sports Medicine.

This is an example of a healthy hip joint.

These are the changes that can be seen in FAI

arthriticnon-


Medication Adherence

By Cliff Holt, RPh

Prescription medications help sick people get well. However, that only occurs if the patient takes the medication correctly. Research from the CDC shows that 20-30% of patients who have been prescribed medications for a new illness fail to fill their initial prescription, and almost half of patients taking maintenance medications for a chronic illness stop taking them within a year.

This non-adherence to essential medications is a frequent cause of preventable doctor visits, hospitalizations, and patient illness. The cost for not taking medications correctly is staggering. It is estimated at over $105 billion per year, and 20% of all Medicare patients will be readmitted to the hospital within thirty days. Also, 125,000 deaths occur in our country from non-adherence related causes every year.

Adding to the problem is the fact that half of consumers use more than one pharmacy, including multiple local pharmacies, mail order, or VA (Veterans Administration). When this happens, the pharmacist cannot properly screen for drug interactions.

I had a patient who was already taking seven different medications for various reasons come in to fill a new prescription. We talked about side effects and checked for interactions. He did not tell me about another medication that he was getting through a mail order pharmacy which could have lead to a serious interaction had I not asked about it.

Typically as we get older, our medication requirements increase. It is not uncommon for our seniors to be on five or more medications along with three or more over-the-counter supplements that need to be taken multiple times each day. Loading pill boxes becomes a weekly chore that can take up to two hours to fill correctly.

I have patients who swear they take all of their medications correctly, however refill five to ten days late. It is hard to always be 100% adherent. Even with good intentions, we are sometimes going to forget.

Pharmacists have great knowledge about medications and supplements, as well as tools to assist patients in taking them correctly. We can provide our patients with refill reminder calls as well as daily reminder calls to take their medication. With new technology, managing your medications has never been easier!

Our pharmacy has a machine that packages all of the medications into a sealed pouch that is in a continuous strip, organized by date and time of dose. These easy-to-open pouches are a perfect way to ensure all medications are taken correctly.

Another benefit of the strip packaging is that all of the medications are synced, so that everything runs out on the same day. That means one trip to the pharmacy each month instead of the usual weekly trip.

As life expectancy increases, it is not unusual for parents raising


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Medication Adherence

their own children to also help their aging parents. Last month a woman called wondering if we could help her 92-year-old mother and 90-year-old stepfather who were struggling with taking all of their medications correctly. It came down to possibly putting them in a rest home, or moving them in with her.

We were able to organize all of the medications for both of them, and the next day we delivered a box for each of them. Since the pouches have the date and time printed, there is no guessing about

what to take. Each morning and evening they simply tear off the next pouch.

Medication adherence can be a challenge, but this new packaging technology makes it easy. Medication adherence is your prescription to reducing medical expenses and achieving your very best health possible!

Cliff Holt is a pharmacist and owner of Hurricane Family Pharmacy.


The St. George Eye Center is Pleased to bring Laser-Assisted Cataract Surgery to Southern utahBy Snow Slade, MD, and Jason Hendrix, MD

Laser-assisted cataract surgery (LACS):LACS is the next generation of cataract surgery where a laser

is used to perform key portions of the procedure. The laser was first introduced approximately two years ago in Salt Lake City and Houston, and because of its attainments, is becoming more wide spread. It is now available in Southern Utah. A LACS system uses a femtosecond laser that is similar to the laser used to do LASIK and other corneal surgeries. There are several companies making laser systems for use in cataract surgery, but the first laser approved for this purpose, and the most popular in use, is the LenSx® system by Alcon, Inc. This system docks with the eye and then uses real-time imaging capabilities to offer the cataract surgeon unprecedented accuracy to create wounds, open the capsule to the cataract, and correct astigmatism.

Advantages of LACS:The laser technology provides for a completely bladeless

procedure. Each incision made by the laser is only made after the eye has been imaged and mapped. This makes for a custom procedure that is exceptionally precise. The level of the precision is unattainable by conventional technique. One example of the power

of this laser is in the correction of astigmatism. With conventional technique a standard blade is set at an average cutting depth. The blade is typically used on all eyes without any regard for individual differences between patients’ cornea. Additionally, the cuts are only as accurate as the surgeon’s hand allows. With the laser, that same incision to correct astigmatism is made at exactly 80% depth of the patient’s cornea in a perfect arcuate shape, 100% of the time. What this means for the patient is more accurate correction of the astigmatism and better vision after the procedure.

In addition to offering a precise surgery, the laser can make the cataract procedure safer. By using the laser to open the lens capsule, arguably the most difficult part of a cataract procedure, is made easier. The safety component to the laser is also seen in its ability to soften the cataract before it is removed. By softening the dense cataract before removing it, less damaging energy can be applied to the eye, reducing injury to the fragile cells inside the eye.

Several recent, academic studies published in the Journal of Refractive Surgery have shown the advantages of LACS over the conventional, manual surgery. Specifically, the studies showed:

• Surgery performed by LACS result in significantly better


predictability of eye power after the surgery. This is felt to be due to a more precise capsule opening which results in a more stable prosthetic lens position with less tilt and decentration.

• LACS causes less swelling in the cornea in the early postoperative period and may cause less trauma to corneal endothelial cells than manual surgery.

• A lens capsule opening performed with the laser induced significantly less internal aberrations measured by an aberrometer compared to eyes that underwent manual lens capsule opening. This may result in better optical quality after the procedure.

• The lens opening made by the laser was more regularly shaped, showed better centration, and showed a better prosthetic lens/capsule overlap than when done manually.

Is LACS Right for You?There has never been a better time for those needing cataract

surgery. Surgical techniques for removal of cataracts are better than ever, as is the ability to reduce one’s dependency on glasses after the procedure. LACS provides a mechanism to maximize your chances of a flawless surgery and reduce your need for glasses. LACS can be combined with implantation of any type of prosthetic lens on the market today including toric/astigmatic-correcting intraocular lenses and multifocal intraocular lenses. If pinpoint accuracy, increased safety, and enhanced chances to reduce your dependency on glasses is important to you, then LACS is for you.

For more information, contact the St. George Eye Center at 435-628-4507 or visit them at www.stgec.com

“My vision improved dramatically after [having LACS]. Never in my life have I seen so well. It was even kind of fun to have the laser done.” – Linda S. (St. George, UT)

“I recommend [LACS] to everyone. I don’t even know what to do without my glasses anymore.” – Jim H. (Ivins, UT)

“I have 20/15 vision! What more can I say?” Robert K. (Mesquite, NV)

Can Diabetes

Cause Hearing

Loss?By Advanced Hearing & Balance Specialists

Diabetes and hearing loss are two of America’s most widespread health concerns. Nearly 26 million people in the U.S. have diabetes, and an estimated 34.5 million have some type of hearing loss. Those are large groups of people, and it appears there is a lot of overlap between the two.

A recent study found that hearing loss is twice as common in people with diabetes as it is in those who don’t have the disease. Also, of the 79 million adults in the U.S. who have prediabetes, the rate of hearing loss is thirty percent higher than in those with normal blood glucose.



About the AuthorDr. Lance F. Greer, Au.D., FAAA, has been in the St. George area for the past fourteen years. He is co-owner of Advanced Hearing & Balance Specialists, and he and his wife Shannon are the parents of five children. He has been a member of the Dixie Sunrise Rotary Club and enjoys serving others in the community. Dr. Greer currently serves as the director of the newborn hearing screening program at DRMC, which he developed.

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Right now we don’t know how diabetes is related to hearing loss. It’s possible that the high blood glucose levels associated with diabetes cause damage to the small blood vessels in the inner ear, similar to the way in which diabetes can damage the eyes and the kidneys. But more research needs to be done to discover why people with diabetes have a higher rate of hearing loss.

Since it can happen slowly, the symptoms of hearing loss can often be hard to notice. In fact, family members and friends sometimes notice the hearing loss before the person experiencing it.

Signs of hearing Loss• Frequently asking others to repeat themselves• Trouble following conversations that involve more than two

people• Thinking that others are mumbling• Problems hearing in noisy places such as busy restaurants• Trouble hearing the voices of women and small children• Turning up the TV or radio volume too loud for others who are

nearby

What should I do if I suspect hearing loss?Talk to your Audiologist or doctor who specializes in hearing and

balance problems. Generally from a full hearing exam by a Doctor of Audiology, you’ll learn more about your hearing loss such as type, cause, and severity of the loss, as well as how it may be impacting your daily life. You will also be given the latest treatment options and what can be done to treat it.

Advanced Hearing & Balance Specialists has been providing audiology services for more than forty years. With offices in ten communities throughout Southern Utah and Nevada, we make it convenient for you to receive the highest levels of hearing and balance care. We always put our patients’ concerns first, matching each individual’s needs with the treatments and tools which fit their lifestyle.


By Brandon Hansen

These days, there is a constant debate on whether or not to carry a mortgage with low interest rates for life, or pay off your home as soon as possible. Ric Edelman, the nation’s top independent investment advisor for the past three out of four years (as reported by the Wall Street Journal) believes in carrying a long term mortgage for life.

The problem today is that there is so much advice being given from the “Suzie Ormans” and the “Dave Ramseys” of the world that the old saying, “Free advice is the most expensive kind,” has never been more true. Spokesmen on television preach that debt reduction is the way to financial freedom, but one important step is to get your advice from those who have been successful enough at giving that kind of advice, that they have made a long term career out of it.

In a perfect world none of us would have any debt, but the truth is that most of us do live in debt. It is something that needs to be managed, but can also be a tremendous tool in our finances. Here is a simple philosophy which Ric Edelman and I believe in, with regard to carrying debt and creating wealth for retirement, versus a simple “minced plan” of applying every dollar we earn to our debt as quickly as possible:

1. Pay off all commercial debt before mortgage debt. Make sure before paying off any of that long term mortgage that you are retiring all commercial debt first. Credit cards, health bills, furniture, student loans, car loans – all of this debt carries higher interest rates and does not have any tax advantages in the interest. Retire all commercial debt before any dollars go toward a mortgage.

2. have a twelve month emergency fund. Save money to have a twelve month emergency fund before paying any extra towards that thirty year fixed mortgage. If you have no savings and your goal is to simply pay

off debt with every extra dollar you have, what would happen if you lose your job, or have a medical issue that hits you unexpectedly? You wouldn’t have the savings to dig yourself out, and would immediately fall behind on debts, mortgages, etc. thus losing credit and possibly your home. What sense would it ever make to pay off a mortgage early when you don’t have a twelve month emergency fund?

3. Make sure you are saving for retirement. Do you know that half of working adults have no money saved for retirement? That is a scary number as we look at living longer lives and having increased living costs. Do you know only 16% of working adults contribute to their 401k’s or IRA each year? Why would you pay down a mortgage at 4% interest with a tax deductible interest so your net interest rate is 2.9%? You are using after tax dollars to pay down a loan that has an after tax rate of 2.9%. Wouldn’t you be more successful if you were building wealth outside of the mortgage? If your investment advisor is not making more than 2.9% on your money annually on average, perhaps you need a new investment advisor.

To simplify the argument, just make sure that you are doing the above three things before worrying about canceling a mortgage for life. The American dream should not simply be to own a home outright, but rather to sustain a comfortable and secure lifestyle for one’s entire life expectancy!

Brandon Hansen is Senior Mortgage Banker and Registered Investment Advisor Representative for Cherry Creek Mortgage/Investment Advisors International and can be contacted at 435-668-2840/435-674-9200, or visit the website at www.seniorbankingtoday.com

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By Dustin W. Schofield

Millions of Americans choose to give back to their communities by making donations to their favorite charities each year. In fact, according to the Giving USA Foundation and Center of Philanthropy at Indiana University,

charitable contributions totaled more than $316 billion in 2012.

While gifts of cash are probably the most common type of gift, many individuals find that it is beneficial to make charitable gifts in other ways. When determining a charitable-gifting strategy, it’s important to keep in mind that there are annual limits on the amount you can claim as a charitable deduction for tax purposes, depending on the types of charities you donate to, and the type of assets gifted.

Direct gifts of appreciated securities This method conserves the donor’s cash

while helping to avoid capital-gains tax on the sale of the appreciated security. Generally, you may deduct the market value of the securities on your current-year tax return.

Direct gifts of life insurance You may choose to transfer a life insurance

policy to an organization if the life insurance coverage is no longer required. If the policy has a cash value, the organization may be able to borrow funds from the policy, and you may be entitled to an income-tax deduction in the amount of the policy’s value.

Giving Back Has Its Rewards



Charitable remainder trustThis technique lets you make a charitable

contribution of assets into a trust in which the assets can be sold without generating current capital-gains tax. You may receive an income stream from the trust during your lifetime and receive a current income-tax deduction based on the present value of the future benefit to an organization. The organization receives the assets in the trust, usually upon the donor’s death.

Charitable lead trustA charitable lead trust does not generally

entitle the donor to an income-tax deduction in the year the trust is established. However, any income generated by the donated assets will be reported by the trust and not the donor. The trust is then entitled to a charitable deduction for any income it pays out to the charity. Unlike a charitable remainder trust, a charitable lead trust does not help you avoid capital-gains tax. The benefit of the trust is in the ability to give the assets to heirs at a substantially discounted value.

Charitable gift annuitiesIn this arrangement, the organization

promises to pay the donor a constant income stream in exchange for a charitable gift. A portion of the value of the gifted assets is tax deductible to the donor.

Private charitable foundations, supporting organizations and community foundations

Creating a foundation lets your family control the allocation and investment of contributions made to an organization. The entire contribution must be used for the foundation’s charitable purposes. You may structure a private foundation as a corporation, managed by a board of directors, or as a trust, managed by trustees.

To help you determine what giving alternatives may be a good fit for your personal financial and overall tax situation, talk with your financial advisor and tax/legal professionals for guidance in initiating a charitable-giving strategy.

Giving Back Has Its Rewards

This article was written by Wells Fargo Advisors and provided courtesy of [Dustin Schofield, Vice President of The Schofield Group Investment Management] in [St. George] at [435-674-3601] or www.theschofieldgroup.com. Investments in securities and insurance products are: NOT FDIC-INSURED/ NOT BANK-GUARANTEED/ MAY LOSE VALUE.

Investment products and services are offered through Wells Fargo Advisors Financial Network, LLC (WFAFN), Member SIPC. [The Schofield Group Investment Management] is a separate entity from WFAFN.

Dustin Schofield


By Marty Wright, JD

As an attorney at Wright Way Legal, one of the more popular questions I get from my clients is whether or not they need a trust. Most clients are familiar with a will, but reluctantly admit they have no idea what a trust is. In response, I offer the following 101 course in basic estate planning:

What is a probate? As most people know, a will is a formal statement to the world of what you want to see happen with your property and body when you die. It expresses your desire so that everyone is clear. However, a will still requires a probate to accomplish those desires. If you die and one of your children begins the process of liquidating your property to distribute to those you named in your will, they cannot close your bank account, attempt to sell your house, or have access to your CDs, stock accounts, etc., without a court order. This is what probate is all about, it is when a court recognizes the will, names an executor, and issues an order allowing the executor to handle the property of the decedent. The probate process can be costly and take time, depending on the type and amount of property, and whether anybody tries to contest the will. This can be very frustrating for the family that is left to take care of your affairs.

What is a trust? A revocable living trust, more commonly called a trust, is an estate planning tool that can be used to avoid the probate process altogether. A trust is like a legal box you can build to place appropriate items of property in. While you are alive, the box is yours to do whatever you want to it, and the property within. That is why it is called revocable--you can change the box or even revoke or destroy it if you wish. As the creator of the box, you are the trustor and trustee of it, and its property. When you die, the box you built stays intact. It does not die with you, but rather lives on, holding the property you put in it.

As part of building this box, you nominate someone to take over the box when you die, leaving instructions for them of what to do with the property you put inside. This person is called a successor trustee. When the successor trustee goes to the bank to close the account, the banker will note that the account was put in a trust, verify that you have died, and properly identify the successor trustee. The successor trustee can then take over the account and do as has been instructed by you, without having to go to probate. Because the trust lives on after you die, the successor trustee can hold property in it until every beneficiary is ready to receive their inheritance. This comes in handy when certain beneficiaries are minors, or have special

I Have a Will – Do I Need a Trust?

needs. A will does not allow for property to be held like this. As you can see, it becomes very important to understand all of the

estate planning tools you have at your disposal when creating your estate plan. If a plan is not properly executed, things can become very messy for the unfortunate loved ones who are left to put a person’s affairs in order. When a person understands the tools used to put together an estate plan, and then puts a proper plan into place, they not only gain peace of mind but they leave an invaluable gift to their loved ones who are left to handle their affairs.

A will and trust are just two of the many tools in an estate planning tool belt, so don’t be afraid to sit down with an attorney and ask questions. Part of an attorney’s job should be to educate you and help you understand what it is you want to accomplish. My consultations are always free for this purpose. I want my clients feel comfortable with the plan they are going to put into place. I love what I do, and look forward to some great years ahead, serving the residents of Southern Utah in their goals to becoming better prepared and gaining peace of mind!

*This article is intended for general educational purposes only and is not intended as legal advice, as each person’s situation will vary. It is highly recommended that a person consult an attorney if they have any questions about their circumstances.


About the AuthorNiki Warner is the CEO and co-founder of Botanicals, Inc. She is a Master Gardener, 4th generation greenhouse grower, and self-described plant geek. You can contact her at [email protected].

By Niki Warner

The holiday season invokes a unique nostalgia of childhood dreams, cozy fireplaces, warm scents, beautiful gifts, wonderful food, thoughtful deeds, and being surrounded by those we love. The reality, however, is often stress over schedules, money, family drama, and being spread far too thin. Sometimes that perfect picture of how the holidays should be is the very thing that turns us into cranky, sleep-deprived, Grinch-hearted fiends by the time we make it to January. Making sure we take the time to connect with one other, and choosing activities that restore our senses and create meaningful memories, can help us simplify and add enJOYment to all the hustle and bustle.

For four generations our family has loved the tradition of making centerpieces for our Thanksgiving tables and Christmas gifts for our neighbors. I remember fondly many hours spent with my parents and grandparents crafting dozens of arrangements, singing songs, breathing in the deeply aromatic scent of pine boughs, and feeling the pure excitement of delivering our fresh creations to friends

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and neighbors. I have the delight of passing this tradition on to my children, nieces, and nephews. On Thanksgiving morning it is my job to keep the young ones occupied and out of the kitchen with centerpiece treasure hunts and construction. It is surprisingly easy to bring simple elements together to craft beautiful décor that has layers of meaning to everyone who sits at the table. Most of what we use comes from the shrubs and trees in our own yard and even the produce in our refrigerator.

Decking the halls and finding the perfect gift for neighbors, co-workers, and friends can seem like an overwhelming task. Here again is an opportunity to simplify and choose activities that build memories. Consider a few gift ideas that are beautiful, personal, and come straight from your heart and your home (and don’t add inches to anyone’s waist line):

– Planting a small pot with your favorite herb and adding a recipe to go along with it

– Making bags of holiday potpourri with juniper & cedar branches, small pinecones and acorns, dried citrus slices, and a few drops of essential oil

– Taking a family field trip to the local nursery to pick out live plants--poinsettias, orchids, bromeliads, and even houseplants and succulents are great choices and help to lift others’ spirits months after the holidays have passed.

– Picking up dollar store tumblers and placing a small layer of gravel and a narcissus bulb for winter forcing

Finding ways of bringing the outdoors into our homes, weaving the glorious creations of Mother Nature into our traditions and gifting, and spending our time with the people who matter most are things that can soothe our frazzled nerves and help us put the heart back in our homes this holiday season.

If you have questions or are interested in receiving tips and techniques for holiday decorating, please email me at [email protected] .

There’s No Place like home for The holidays


By Brigit Atkin

Happy Thanksgiving! Merry Christmas! Happy New Year! It’s that busy time of year -- travel plans, shopping, choir concerts, decorating, and traditions. How do we manage all of the activity while maintaining a sense of peace? I’ve compiled a list of tips that can help bring peaceful enjoyment to a busy and sometimes stressful time of year:

• Focus on what’s important. Think about what Thanksgiving and Christmas are really about, and disregard what is too much. Decide which traditions/activities are most valued by you and your family. Say no to events that you really don’t care about or feel you have time for.

• Be kind. Do you ever notice how rude people can be in the stores this time of year? We are all stressed out! Be mindful that everyone around you is in a hurry, worried about spending too much money, etc. Do your part to help lift those who cross your path – smile, offer a sincere compliment, hold the door open – you would be surprised how these small acts of kindness can boost someone who is down, frustrated, or lonely.

• Give to others. Nothing will cheer your heart and bring you peace like being generous to those in need. Keep some spare change in your pockets for the bell-ringing Santas, or leave a gift package at the door of someone struggling financially. If you are cash-strapped yourself, offer a service instead.

• Turn away from the materialism that bombards you. Simplify your gift buying, and stick to your budget. When choosing a gift ask yourself, “Is this really worth the money?” Sometimes the most appreciated gifts are the ones that are inexpensive and sentimental.

• Have gratitude for everything about the season. Stuck in traffic? Be thankful you have a warm car to be stuck in. Your flight is delayed? Be grateful you have the family to visit, and the means to visit them.

• Enjoy the season. Drive around town just to look at the lights. Add new Christmas songs to your playlist. Go caroling to your

About the AuthorBrigit Atkin – Brigit of Brightworks uses alternative healing methods to help improve the lives of others facing challenges and difficulties. She is certified in SimplyHealedTM method and was trained by founder Carolyn Cooper herself. For more information, visit www.brightworksbybrigit.com

Find Peace This Holiday Season

neighbors (some of us should just listen to other carolers). Curl up on the couch with cocoa and a Christmas movie to watch.

Enjoy this holiday season! Have love in your heart for yourself, your family, and your friends. Remember what the holidays are all about, and give yourself and everyone else a break for all the imperfections. Slow down and put unnecessary cares aside – right now, it is time to celebrate and find peace in the season.

“Peace. It does not mean to be in a place where there is no noise, trouble, or hard work. It means to be in the midst of those things and still be calm in your heart.” Unknown


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By Chad D. Olson, LMFT

One of the classic movies that our family really enjoys is “The Fiddler on the Roof.” In one of Tevye’s self-dialogues he introduces a concept that is on a lot of our minds with the holiday season quickly approaching. He says: “Tradition, tradition. Without our traditions, our lives would be as shaky as a fiddler on the roof.” (Is the tune going through your head right now?) He later explains the delicate balance that must be obtained with everything that goes on in our life, by asking, “How do we keep our balance? That I can tell you in one word: tradition! Because of our traditions, we’ve kept our balance for many, many years.”

I would invite you to reflect for a minute on what family traditions you currently have in place. If you don’t have many traditions, or the traditions you are currently practicing aren’t accomplishing the purpose you had hoped, maybe it is time to reevaluate. A common phrase in organizational behavior is, “Organizations are perfectly designed to get the results that they get.” A family is an organization, so if you want different results, you must change the way you do things. I believe it is important to the overall success of a family to have meaningful traditions. A meaningful tradition does not have to be expensive or time consuming. In fact, some

Strengthening Family Relationships During the Holidays

About the AuthorChad Olson, LMFT, is the Clinical Director of the St. George Center for Couples & Families, www.stgeorgefamilies.com.

traditions are established on accident while others are more intentional.

With Thanksgiving, Christmas and New Year’s coming up quickly, now is a great time to implement or emphasize family traditions. I would recommend that every couple spend some time talking about possible traditions to focus on this holiday season. It can be a lot of fun to get input from the children as well, because they have a unique perspective and may notice things that we take for granted as parents. Here are a handful of ideas just to get you started:

You may consider whether there are special foods that are served during the holiday season. For example, I remember as a child that every Christmas morning we used to get the little boxes of “sugar cereal” for breakfast before we could line up on the stairs from youngest to oldest to see what Santa brought. Such a simple thing, but something we always looked forward to.

When it comes to decorating for Christmas, do you do it as a family or does the same person do it every year? Maybe there is special music that you enjoy listening to every year during the holidays. My wife’s family always has a special musical program on Christmas Eve that we love participating in. Other families act out the Nativity.

Another area to consider is the family activities that are done around the holidays. Lots of families enjoy watching or playing football. Other families enjoy playing cards or board games. Some families enjoy going to the movie theater on Christmas Day, or pulling out some of their own family videos to watch together. Other families plan special vacations around holidays that are very memorable. Other ideas for traditions can be planning family projects where you can work or serve together. This is a wonderful opportunity for unity, teaching values, and just spending time together.

There are hundreds of different ideas that you and your family can implement, but I firmly believe that the specific activity you choose is far less important than creating and implementing meaningful traditions. There is something about a couple or a family engaging in traditions that unites them in a unique way. Traditions deepen relationships and add meaning to life in ways that can’t be attained through other superficial means. So this holiday season, don’t get so busy running around your family that you forget to spend meaningful time participating in traditions with your family!


avoiding

By Children’s Dental

How do kids get cavities, and how do I as a parent help them avoid them?

According to the American Academy of Pediatric Dentistry (AAPD) over 52 million hours of school are lost to dental related issues. What the studies don’t account for are the amount of hours that parents have spent in the middle of the night comforting a child that has a tooth ache. Here are a few things that we at Children’s Dental have found that can help your child avoid cavities and stay healthy (and asleep!).

The science behind cavities is not very complicated. Bacteria in the mouth convert sugars into acid that dissolve the tooth structure causing holes, or cavities.

help your child avoid sugary liquids.The AAPD has said, “Children who are frequently exposed to

sugary liquids – such as milk, breast milk, formula, fruit juice, and other sweet liquids – for long periods of time run a great risk of suffering from early childhood caries (aka cavities).”

Encourage your child to drink at meals, and limit what they drink in between meals to only water. This will limit the amount of time that those sugary liquids are in the mouth and also greatly reduce the chance of cavities. When a child is given a bottle or sippy cup containing milk or juice they will take a sip here and there continually refreshing the supply of the cavity inducing sugars directly to their teeth. This can damage the teeth quickly during the day and can create an even larger problem when given in bed throughout the night.

Make brushing AND fLOSSING a habit early.When your child first develops teeth it’s time to start brushing.

The AAPD recommends that children find a dental home after the eruption of the first tooth. At Children’s Dental, and other pediatric dental offices, we begin seeing children around the age of one. At this young age it is important for you to begin swabbing and brushing

ChildhoodCavities


a p h o t o e s s a y

their teeth, clearing their mouth of the sugars that tend to harbor on their teeth.

When your child can hold a toothbrush, it’s time for them to start learning how to brush. Let your child watch you brush your own teeth. Children enjoy trying to do what their parents do. You might even want to let your child try brushing your teeth, or a favorite dolls teeth. However, it is important at this young age for you to continue to do the “real” brushing for them.

A good rule of thumb that indicates when your child is ready to brush their teeth by themselves is when they are able to brush their own hair (and have it be presentable in public!). This is because the hand-eye coordination and dexterity that is needed to be able to reach all the different areas of the teeth needs to develop over time. Remember, they will still need to be checked regularly because as soon as they have the ability to get the job done well it seems that they are at the age where they find ways to avoid brushing and especially flossing.

Here are some tricks that parents have told us at Children’s Dental

work in getting their kids to brush and floss their teeth:“When my oldest was younger and wouldn’t let us brush we

pretended there was an animal in her mouth that we were trying to catch. It would run all over her mouth making its sound (example: if it was a dog it would bark). Then when we were all done we would say we had caught it. We changed animals and she loved it! We still do it sometimes just for fun.”

“They know it’s just part of the routine, they pick out the toothpaste they want at the store and of course the fun toothbrushes they get at the dentist helps!”

See a Dentist regularly.Going to the dentist is kind of like having a mechanic look under

the hood before a trip. For kids, seeing their dentist every six months can help to prevent little problems from becoming big problems. Primary teeth (also know as baby teeth) have a thinner layer of enamel and allow for a small cavity to travel into the sensitive part of the tooth much sooner. A regular visit to the dentist will keep them from having those horrible toothaches and keep them from being awake all night.

These three simple things can keep your children’s teeth healthy and happy, and keep them saying, “I love my dentist!”

Childhood



By Lexie Rolfe

It’s 3 p.m. and the bell has just rung. A sea of kids are exiting Desert Hills High School, and I feel like a fish swimming upstream as I attempt to enter the building. I gradually work my way into the lobby, and head toward the classroom where the final class for the School of Life Restitution Program is taking place. We are on week four of the program, “Project Day” for the School of Life students at Desert Hills. I love project week—the students in the program never fail to amaze me.

Project week and the School of Life Restitution Program hasn’t always been an option for students. The restitution program was originally a means for students to make up credits they lacked due to tardies and absences. The program was manned by a teacher who stayed after school and monitored the students while they “studied”—but, honestly, not much studying was done, and typically not much was accomplished.

Desert Hills’ vice principal Justin Keate recognized the weak points of the restitution program and wanted more for his students. Mr. Keate had heard Jack Rolfe, President and Founder of the School of Life Foundation, speak about the program at an event. He began to wonder how the School of Life program could be incorporated into the restitution program.

Mr. Keate decided to take his questions to Jack, and together the two developed what is now the School of Life Restitution Program. The program is a ten-step program led by specialized trainers who present Jack’s concept of “Achieving Straight A’s in Life” using his 10-A formula. These A’s include: Appreciation, Assist, Attitude, Aim, Associate, Align, Action, Avoid, Adapt, and Always.

The students can choose whether to attend the School of Life’s Restitution Program or the regular restitution program. However, while students have to pay for normal restitution hours, School of Life restitution hours are free, and while normal restitution adds credits on a 1:1 basis, School of Life restitution adds credits on a 2:1 basis. These perks are what initially made the School of Life Restitution Program popular, but during each project week we find

that students come to the School of Life Restitution Program not only for the perks, but for the program itself and the effects it has on their lives.

During the fourth week of the School of Life Restitution Program, students must complete a project that shows how they have incorporated the “A’s” into their lives. The projects are remarkable!

UpstreamSwimming


Students who come the first week with a bad attitude end up presenting amazing

artwork, original music, power points, and many additional projects at the end of the program. In just a few

short weeks, attitudes have changed. Lives have changed! That is why, with a smile on my face, I was fighting a sea of teenagers at 3 p.m. on a Thursday afternoon. I was ready to see their projects and be inspired by these high school students.

I was not disappointed. One student told the class how she had incorporated the “A’s” at work, improving her work skills to become a better employee. Another student drew a piece that showed how

her life had changed. Half of her piece depicted a hole with the student inside it, and the other half showed how, through using the “A’s,” she had climbed out of the hole and was walking toward a beautiful mountain with grassy fields and sunshine. Another student sang a rap entitled “Me” that he had written, which told his story of breaking down walls and letting others in.

Watching these young people learn, grow, and overcome obstacles in their lives is life-changing for me. They are no longer swimming upstream in life, because through this program they have changed their outlook. They have turned their challenges into opportunities, and set high goals for themselves, knowing they can achieve them!

Upstream

By Michelle Sagar, DSU Intern

Do you remember the thrill of crafting your own derby car when you were young? Get ready to relive that thrill, because the 2nd Annual Corporate Pinewood Derby is just around the corner! Last year Stephen Wade and Mayor McArthur went head-to-head crafting the finest derby car they could. Join us this year at Stephen Wade Cadillac for a great eve-ning of racing! This is a call to action to bring the community together to benefit Boy Scouts of America, right here in Southern Utah. We had fifty entries last year, and our goal is two-hundred this year. Help us reach that goal!

Registration Begins: 9/20/2013Last Day to Register: 2/13/2014 Contact E-mail: [email protected]

Cost: $250.00 per Pinewood Derby Entry Fee $500.00 per Pit Crew Sponsor $1,000.00 per Track Sponsor $150.00 per Donation Sponsor 150 $100.00 per Donation Sponsor 100 $75.00 per Donation Sponsor 75 $50.00 per Donation Sponsor 50

For more information visit: utahscouts.org/pwd

By Lani Puriri

When you recall favorite childhood memories, the first thing that comes to mind will probably be traditional family activities centered on holidays and special occasions. Traditions are an important lifeline to healthy development of children and to healthy aging. These rituals produce stability, enrich the soul, and create an overall feeling of well being.

Growing up in Calgary, Alberta Canada with an American mother and a Canadian father meant Thanksgiving in October and November followed by the celebration of Christmas in December. A large yard with giant trees meant cleaning up the leaves and turning

Building Memories and Relationships through Family Traditions

under plants to winterize the garden. My siblings and I joined dad in the great outdoors while mom prepared the meal inside. Here in America it is traditional to play a friendly game of football on a crisp November day, but in Canada the snow covered yards and streets usually meant a game of street hockey. December was full of similar American traditions of red, green and white “stockings hung by the chimney with care” and cookies for Santa by the warm fireplace.

We are connected to these traditions and recognize them as a way to build identity and represent family values. We are secure in the predictability, and know that each year these same events



will occur in their usual time and place. These are the memories that build relationships and unite generations. Considering the following elements can help to create new traditions and evaluate existing ones:

PredictabilityKnowing that Grandma and Grandpa will be inviting the

grandchildren to a night at the local Christmas concert gives the children something to look forward to. They delight in the anticipation and look forward to dressing in their best for this special occasion. This is an opportunity for generations to bond and build long-lived memories.

ConnectionChristmas is a time for music and a wonderful time for the family

to stroll the neighborhood and sing Christmas carols. This ritual is quickly becoming an experience of the past but something that should not fade. This is an excellent opportunity to connect with neighbors and build trusting relationships.

About the AuthorLani Puriri is the Operations Manager with DSU Cultural Arts Community Outreach and DOCUTAH.com.

Building IdentityTraditions give family members a

sense of belonging. As I worked in the yard with my dad and siblings I knew that I was a part of them. I contributed to the job and was positively recognized for a job well done. A child working together with parents, grandparents, aunts, or uncles presents a time to tell stories and build appreciation for the family he or she belongs to.

Representing family valuesFamily events that become traditions are built on family values,

thus allowing a strong foundation for children to build upon. Spending time with grandparents, building relationships with neighbors, and building self-esteem contribute to feelings of stability and rich life experiences that establish a healthy lifestyle.


By Katelyn Boulton

Having an education is an irreplaceable gift – a gift that lasts beyond K-12. The Washington County School District Foundation helps give that gift. The purpose of the WCSD Foundation is to provide extra funding to the schools and students of our district.

According to the WCSD website, “The students we serve are our future leaders of our communities, our state and our country. If our students are given a more enriched education and are learning stronger skills, they will help our country remain strong.”

“That’s what the foundation is all about – helping children to become our leaders someday,” says Foundation Director Pam Graf, “With the growth that comes and the amount of students we have, the funding we receive isn’t enough to provide a quality education.”

There are a number of programs the WCSD Foundation has in place to enrich the education of students, such as Adopt a Classroom, Adopt a School, and At-Risk Students. Donations made toward the Adopt a Classroom program are used to buy supplies or provide funding for classroom projects. Similarly, donations made toward the Adopt a School program are used to provide funding for particular schools.

“The Adopt a School is more business-oriented,” says Graf. Several businesses have been supporting the foundation and its programs for years, such as Allconnect, BioLife, Boulevard Home

The Washington County School District FoundationFurnishings, Cache Valley Bank, Dixie Power, and Stephen Wade Automotive Group. Businesses can choose a specific school to donate to or ask Graf where donations are needed.

The At-Risk Students program is in place to help students and families with their basic needs, such as food, clothes, and health. Graf says that with the holidays upon us, this time of year is the ideal time to donate to the At-Risk Students program.

Donations don’t always have to be dollar contributions, though. People can donate services and equipment, such as musical instruments. One of the biggest contributors to the foundation is a supportive community. “Support our events that come up,” advocates Graf. “When we do have a big event, we’d love to have [the community’s] support.”

Though many donors don’t expect anything in return for their services, donations are tax deductible. Interested donors should contact Pam Graf at 435-673-3553, ext. 5161.

The Wade Family Foundation donates supplies to their school of choice, Heritage Elementary. The Wade Family Foundation is a part of the Stephen Wade Automotive Group and has been supporting Washington County School District for a number of years.

GivinG Back to the next Generation

By Michelle Sagar, DSU Intern

Charitable donations are a great way to give back to the community and give a significant gift. An honorable way to leave a personal or family legacy donation is through an endowment. You might be asking, “What is an endowment?” The simple

answer is that it’s a perpetual gift: a gift that keeps on giving. The minimum amount to start an endowment fund at Dixie State

University is $25,000. Each year the interest that is made from the initial investment is used to provide scholarships to students. This has a perpetual impact on hundreds of lives.

What if you would like to give, but don’t have $25,000? You can always donate to the General Scholarship Endowment. This endowment provides scholarships to students of all majors. There are also other endowments which support the humanities, business, athletics, music and many other departments.

Take time and think about giving back. Just remember, a gift that keeps on giving is a great way to invest in the future.

For more information about donating to DSU, contact the Development Office 435-652-7509 or Dixie.edu/giving

University Endowments – The Perpetual Gift

Pam Graf (center) gratefully accepts a $30,000 donation from Dixie Power.


Join your friends and neighbors on Saturday, November 2nd, 9 AM to 2 PM at the Sun River St. George Community Center (I-15, Exit 2 to SunRiver Parkway then 3rd right) 4275 S. Country Club Drive. There will be over 30 artists and crafters displaying and selling a variety of items including oil paintings, wood carvings, crocheted and knitted hats, metal yard art, embellished clothing, Christmas ornaments, baby quilts, self-published books, carved gourds, semi-precious jewelry, fine art photography, pottery, silk flower arrangements and much more. Lunch and refreshments will be available for purchase. Admission is free. All event profits will be donated to Dixie Care and Share Community Soup Kitchen, a local partner of the Utah Food Bank. For further information, please visit www.sunrivertoday.com or call 435-773-4100.

Annual Arts and Crafts Boutique at Sun River St. GeorgeSaturday, November 2nd, 9am to 2pm

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DSU DANCE PERFORMANCES

DSU MUSIC CONCERTS

DSU THEATRE PRODUCTIONSCamelot November 7-9, 12-16 Mainstage Theatre 7:30 p.m.

* Event free of charge.

Fall Dance Concert November 22-23 Mainstage Theatre 7:30 p.m.End-of-Semester Dance Showing November 25 Mainstage Theatre* 7:30 p.m.

Chamber Orchestra Concert November 2 Concert Hall* 7:30 p.m.Faculty Concert November 11 Concert Hall* 7:30 p.m.Piano Ensemble November 19 Concert Hall* 7:30 p.m.Voice Recital November 20 Concert Hall* 5:30 p.m. & 7 p.m. & 8:30 p.m.Chamber Music: Brass, Strings November 21 Concert Hall* 7:30 p.m.Symphony Band Concert November 22 Concert Hall 7:30 p.m.Chamber Music: Flute, Sax, Guitar November 25 Concert Hall* 7:30 p.m.String Recital November 26 Concert Hall* 7:30 p.m.Piano Recital December 2 Concert Hall* 6 p.m. & 7:30 p.m.Percussion Concert December 3 Mainstage Theatre 7:30 p.m.Jazz Concert December 4 Mainstage Theatre 7:30 p.m.Chamber Singers, Concert Choir December 6 Concert Hall 7:30 p.m.and Women’s Chorus Symphony Orchestra Concert December 7 Cox Auditorium 7:30 p.m.

Join Us As We CelebrateThis Holiday Season!




Walking into Fish and Frags provides a unique aqua cultural experience to store customers. Just inside the store entrance, guests are greeted by a large, colorful anemone-filled reef tank. In addition to the soothing sound of moving water, walls are painted ocean blue to resemble the inside of what an aquarium might look like to a fish.

And the décor is well suited. What it’s like to be a fish is something Fish and Frags owner Phil

Hender has spent a lot of time studying. Specializing in aquarium tank installation, maintenance and marine science, Hender said there is much to know and understand about marine biology. And here in the desert of Southern Utah, there are few specialists.

“Everyone loves the fish tank at their favorite restaurant or doctor’s or dentist‘s office,” Hender said. “But not all people realize the amount of work that goes into maintaining a healthy aquarium environment.”

Working with marine life requires knowledge and continuous education.

“When we set up an aquarium, we are essentially recreating an ocean ecosystem for the home,” Hender said. “It requires a delicate balance to keep a tank healthy.”

Like Hender, assistant manager Justin Hodge has been working with fish since childhood.

“Almost every kid starts out in life with a pet goldfish,” Hodge said. “At Fish and Frags, our goal is to teach everyone the proper way of caring for fish, from hobbyists to enthusiasts, and from home tank owner to commercial tank owner.”

A favorite feature inside the Fish and Frags store is the 2,500-gallon saltwater pond that allows customers to view large saltwater fish including a variety of fish made popular by the movie, “Finding Nemo.” The pond is also home to a resident stingray that loves to show off at feeding time, and Woofy, the sohal tang with a giant personality.

Each day, at one hour before closing, Fish and Frags offers fish feeding opportunities to families who want to educate and introduce children to marine biology.

“Our fish are really the best part of our store,” Hender said. “We love to invite kids and families to come in and see what marine life looks like up close.”

Hobbyists at heart, Hender said it is a highlight of the job for him and his employees to share their excitement with customers and children.

“There is nothing like watching a kid make a connection when they are able to hand-feed a live fish,” Hender said. Also, Hodge said, “There are not very many places in Southern Utah where kids can have a one-on-one interaction with ocean life.”

According to Hender, the question most often asked is, “What is a frag?”

“It’s in our name, so it naturally makes people want to know,” he

Fish and Frags

providing a saltwater aquatic experience in the southern Utah Desert

said. Simply, a coral fragment that has been farmed and is sold to grow in an aquarium is a frag.

“One thing that we pride ourselves in is buying from local coral famers,” Hender said. “We have local coral farmers with propagation systems built at their homes who supply us with various varieties of coral frags.”

Selling all the supplies and fish types from the most basic to the most sophisticated tank environments, Fish and Frags also offers a fresh supply of reverse osmosis filtered water and premixed salt water to customers who maintain both fresh water and salt water fish tanks. Fresh water tank fish include arowanas, discus and cichlids. Common salt water tank fish include clownfish, tangs, butterflies, angels and gobies

Customer Ross Barlow said he has been a marine tank hobbyist for more than 40 years. “I really enjoy this store,” he said. “The people here are extremely friendly and they’ll get anything for you.”

Most importantly, Barlow said “they teach you to take good care of your fish and to maintain a good and healthy aquatic environment.”

Fish and Frags is located in St. George at 630 North, 3050 East, near Costco, and is open from 10 a.m. to 6 p.m. Tuesday through Saturday; and will open Sunday and Monday by appointment.

Written by and republished with permission from St. George News | STGnews.com, it was first published there on July 1, 2013, and may be viewed online: http://www.stgeorgeutah.com/news/archive/2013/07/01/adv-fish-and-frags-providing-a-saltwater-aquatic-experience-in-the-southern-utah-desert/

Devin Hender feeds fish in the store’s 2,500-gallon saltwater pond. Each day before closing, customers are invited to feed the store’s collection of fish including a resident stingray and sohal tang named Woofy.

Local Business Spotlight


By SGHW Staff

The holiday season is a wonderful time of year! As we come together as family and friends, we are reminded of what is important in life. We tend to reflect on our many blessings and give gratitude for the relationships we have formed and the memories we have created. We look forward to creating many more memories.

Over the years, many of us learn that the act of giving service is one of life’s greatest gifts. As a staff, we wanted to highlight ways that our community can give service. We decided to learn more about the Wade Family Foundation based on some wonderful stories that have come out of some of their initiatives.

Monty Magleby, executive director of the Wade Family Foundation, says that one of the primary reasons for the foundation is to provide opportunities to give service. “We want our employees and families to have opportunities to serve…It is a blessing in their lives.” He goes on to relay some stories from recent years that exemplify the blessings of service:

Someone brought to our attention a young, single mother whose infant had a rare form of cancer. It was necessary for her to take her baby to Primary Children’s Medical Center each month for a couple of days for treatment. She was without a car, and her father had an old, run-down car that he drove them up in. The car was having mechanical problems and causing them a lot of concern because of its unreliability. Our team at the Wade Family Foundation took a used vehicle and spent a lot of time refurbishing it, making it clean and running smoothly so it was almost like new. It

The Blessings of Service: Giving Back During the Holidays

happened to be near Christmas time, so we presented her with the newly-refurbished car—and the trunk was filled with toys and clothing for her infant daughter to help with Christmas. All of the technicians and many others who worked on the car were able to be there when we presented it to her. She appreciated the generous gift and we were all inspired. There weren’t a lot of dry eyes!

Stephen Wade, one of the founders of the Wade Family Foundation, shares his thoughts on service: “All of us would like to be a John Huntsman, to give millions of dollars away and help people’s lives…It would be fun to have that type of philanthropic life. The thing is, we can all give in our own ways. We do what we can while others do what they can,” says Wade. “This may sound cliché,” he continues, “but I sincerely believe and have learned that the giver receives a lot more than those that receive the gift. I truly believe that.”

Another inspiring incident of the Wade Family Foundation bringing people together to share in service was relayed by Monty:

A single mom with four kids had gotten into an accident in her minivan, totaling the car. It was her only transportation and because of financial stress she only had liability insurance on the vehicle. She assumed it was a total loss. Unbeknownst to her, our team members at the body shop and in the service department repaired the van and refurbished it from top to bottom—all on voluntary time! After being repaired, the vehicle got a completely new paint job and looked much better than before! We invited the mom and her children to our company Christmas party and


then presented her with her fully-repaired and tuned van (The van was filled with Christmas gifts for her and her children). She had no idea it was coming. We all felt the spirit and joy of helping someone in need. It was one of the best parts of Christmas that year! Again, it all happened because our team members were willing to volunteer their time and skills to make this little miracle happen.

The Wade Family Foundation continues to provide opportunities for service. In 2011, an article in the local paper talked about how Dixie Care & Share, our local homeless shelter and food pantry, was on the brink of closing its doors because of decreased donations. The foundation wanted to find a way to help. The Wade Foundation teamed up with local singer/songwriter, Yvonne Wall, who had a great idea about producing a Christmas CD to help raise money for the

shelter. The Wade Family Foundation sponsored the project and was the Executive Producer of the CD—a wonderful album of some of Utah’s most talented musicians who all contributed a Christmas song to the CD. They also organized a team to help promote the CD, and all of the proceeds went directly to Dixie Care & Share. Hundreds of their team members, as well as other businesses and caring individuals got involved. There were countless hours contributed, and it came off a huge success! Enough money was raised to help keep the shelter open.

The following year an additional CD was produced, and the DOVE Center, another shelter in town that helps women and children coming from domestic violence situations, was invited to participate in and benefit from the program. In the first two years, nearly $100,000 was raised for these two shelters. This success came because a lot of wonderful people dedicated their time and hearts to a great cause of caring for those in need.

As we think about what is important this season, we hope we can all look for opportunities to give. As Stephen Wade suggested, often times the giver receives a lot more than the receiver. May we all seek out the blessing of service this holiday season. For more information on how to get involved please visit www.letsserve.org

“This may sound cliché, but, I sincerely believe and have learned that the giver

receives a lot more than those that receive the gift. I truly believe that.” –Stephen Wade

Hike/Bike Trail Reviews:

Snow Canyon Paved Trail

By William Shake of High Knees Cycling

The Snow Canyon Loop Trail is a paved double-track bike path that loops through Snow Canyon from the outskirts of St. George. Although the trail is smooth and paved, there are some steep spots. If you ride the entire bike path you’ll travel 18 miles and climb 1,050 vertical feet. Peak altitude is 3,960 feet. The section along the Veyo highway has rollers with some very steep pitches if you’re riding counter-clockwise northbound.

The sandstone of Snow Canyon is famous. Red and white Navajo sandstone creates formations that rival anything you’ll see anywhere else in the world. For a shorter and very easy ride, we recommend you ride up Snow Canyon from the bottom, have lunch at the picnic area where the trail ends at Galoot Hill, then cruise back down. The scenery in Snow Canyon is simply breath taking.

Getting there:Heading south, take the Bluff Street exit in St. George and turn

right onto Bluff Street. Keep going straight until Bluff Street starts to leave the city (although the city is rapidly growing out in this

direction). You can park here, and the trail will be on the right side of the road. You can then ride to the loop, or drive on to another parking area on the loop.Top of Snow Canyon:

Keep driving straight out of town on Highway 18. When the road turns left into Snow Canyon, park at the small lot on the south side of the road. Take the road down 1.5 mile to mile marker 11--the paved trail begins on your right, across the street from a parking/picnic area on your left.




F E A T U R E D D I R E C T O R Y L I S T I N G S

NuTRITION STORESDixie Nutrition 406 West St. George Boulevard (435) 673-3447Real Foods695 S. 100 W., St. George, UT(435) 652-4372www.realfoodsmarket.com/

FAMILY THERAPYSt. George Center for Couples & Families321 North Mall Dr. Suite 101www.stgeorgefamilies.com (435) 319-0082

WEIGHT MANAGEMENTDr. Coleen Andruss 1173 South 250 West, Suite 110 www.drhealthylifestyle.com (435) 986-3800Healthy Expresswww.myhealthyexpress.com(435) 773-7712

ORTHODONTICSTheurer Orthodontics 965 East 700 South Suite 101 www.theurerorthodontics.com (435) 688-8228

REALTORDavid Whitehead www.RelocateToUtah.com (435) 632-2900

SLEEP PROFESSIONALSPremier Sleep Solutions 75 South 100 East www.premieresleepsolutions.com (435) 674-2100

DENTISTSAdvanced Dental Concepts321 N Mall Dr. Suite P101(432) 674-1418Children’s Dental 2746 E. 850 N. St. George, UT 84790 435-673-7776 www.ChildrensDentalStGeorge.com Riverside Dental 368 East Riverside Dr. Mystgoergedentist.com (435) 673-3363

ATHLETIC CLuBSSummit Athletic Club1532 East 1450 Southwww.mysummitathleticclub.com (435) 628-5000

LEGALWright Way Legal321 North Mall Dr. Suite 301www.wrightwaylegal.com(435) 674-6744Bush Law321 North Mall Dr. R-234(435) 674-6661

CORPORATE NETWORkINGCorporate Alliance1487 South Silicon Waywww.knoweveryone.com(435) 256-6225

HEALTH (CONT’D)St. George Clinic (Family Medicine) 736 South 900 East #203 www.centralutahclinic.com (435) 673-613St. George Massage (435) 215.3480 3143 South 840 East St. George, Utah 84790 www.stgeorgemassage.comSimply Health Chiropractic 1091 North Bluff St Suite 309 www.simplyhealthchiropractic.com (435) 688-0444Snow Canyon Clinic 272 East Center Street Ivins, UT 84738 435-986-2331Southern Utah Women’s Health Center 515 South 300 East Suite 206 http://www.suwhc.com (435)628-1662Southwest Spine & Pain Center at Dixie Regional Medical Center 652 S. Medical Center Drive #110 www.southwestspineandpain.com (435) 656-2424 Southwest Vision 965 E 700 S #100 www.southwestvision.org (435) 673-5577 Dr. Greg Taylor 1490 East Foremaster Drive Suite 300 St. George, Utah 84790 (435) 688.2104Utah Fertility Center 676 Bluff Street St. George, UT 84790 (801) 785.5100 www.utahfertility.comDr. Zehnder 676 South Bluff Street St. George, UT 84790 877-523-4695

RESTAuRANTMarket Café 188 N Bluff St, St George, UT 84770 www.kitchencornersg.com(435) 862-4765The Painted Pony Restaurant2 W St George Blvd www.painted-pony.com(435) 634-1700TRU-Berry511 E. St. George Blvd(435) 229-1510www.truberryacaibowls.com

ADuLT RETIREMENT COMMuNITYSunriver Communitywww.sunriver.com(435) 688-1000

PHARMACYFamily Pharmacy 25 North 2000 West Hurricane, UT 84737 435-635-8200 www.utahfamilypharmacy.comStapley Pharmacy 102 E City Center St. www.stapleypharmacy.com (435) 673-3575

HEALTHAdvanced Hearing & Balance 1490 E. Foremaster Drive #360 St. George, UT 84790 435-319-4700 www.HearingAidDoctor.com Dr. Bishop, MD Board Certified Plastic Surgeon 700 West 800 North, Ste 442 Orem, UT 84057 www.jonbishopmd.com (877) 844-0968Brain Balance 446 South Mall Drive, Suite B-6 brainbalancecenters.com (435) 627-8500Center for Advanced Plastic Surgery 676 South Bluff St. Suite 207 (435) 628-2895Coral Desert Orthopedics 1490 E. Foremaster Dr., Ste 150 www.CoralDesertOrtho.com (435) 628-9393Dan Sellers, MD 676 S. Bluff St., St. George, UT 84770 (855) 295-6554 www.sellersplasticsurgery.comDesert Pain Specialists 368 E Riverside Dr. www.desertpainspecialists.com (435) 216-7000Dixie Chiropractic 10 North 400 East www.dixiechiro.com (435) 673-1443Dr. Foulk (Infertility) 676 Bluff Street St. George, UT 84790 801-785-5100 www.utahfertility.comHanger Clinic 630 South 400 East, Suite 102 St. George, UT 84770 435-673-6449 www.hanger.com Inside Out Med-Spa 237 North Bluff St. Suite F (435) 656-3212 www.insideoutmedspa.comIntermountain Redrock Pediatrics (435) 251.2740 www.redrockpediatrics.org LiVe Well Center at Dixie Regional Health & Performance Center 652 S. Medical Center Drive (435) 251-3793Massage Therapy Academy 1722 East 280 North St. George, Utah 84790 (435) 673.4101 massagetherapyacademy.netMy Family Chiro 446 South Mall Drive, Suite B-5 St. George, Utah 84790 435.703.9406 myfamilychiro.meNitric Oxide (435) 673-1443 www.nitroxide.comOral & Facial Surgery Institute 393 E Riverside Dr #2b www.oralfacialsurgeryinstitute.com (435) 628-1100Pain Relief Centers 10 North 400 East St. George, Utah 84770 painreliefcentersofutah.com (435) 673.1443St. George Eye Center 1054 East Riverside Dr. Suite 201 www.stgec.com (435) 628-4507

MORTGAGECherry Creek Mortgage 720 S River Rd, (435) 674-9200www.cherrycreekmortgage.com

GOLFThe Ledges of St. George1585 Ledges Pkwy, St George, UT 84770(435) 634-4640Ledges.com

ORTHOPEDIC SuRGEONDr Michael Green 1490 Foremaster Dr. www.greenorthopedic.com(435) 688-0156

ENERGY HEALINGBrightWorks by Brigit www.BrightWorksByBrigit.com (435) 668-0233

ATHLETIC SuPPLIESBicycles Unlimited90 S 100 E www.bicyclesunlimited.com (435) 673-4492 Elliptigo 344 E. Sunland Drive Ste. 9 St. George, UT (435) 652-4199 www.ElliptiGoStGeorge.comeSpokes 476 E. Riverside Dr. , St. George, UT (435) 688-1830 eSpokes.com High Knees Cycling 2051 East Red Hills Pkwy Suite 1 (435) 216-7080 Hkcycling.com

NON-PROFIT ORGANIZATIONSBoy Scouts of America(928) 965-3943, [email protected] of Life Foundation River Road Plaza107 South 1470 East, Ste 101 www.schooloflifefoundation.org(435) 632-2947

AuTOMOTIVEStephen Wade Automotive1630 Hilton Dr St George, UT 84770(435) 628-6100www.stephenwade.com

RADIOCherry Creek Radio www.cherrycreekradio.com

NEWSSt. George News www.STGNews.com

COMMERCIAL DESIGNBotanical Design(435) 313-3170www.botanicalsdesign.com

DIXIE STATE uNIVERSITYDixie State AthleticsTicket Sales (435) 652-7800http://dixieathletics.comDixie State Cultural Arts350 S. 700ETickets: (435) 652-7800www.dixie.edu/culturalarts/

TuACAHNTuacahn1100 Tuacahn Dr. Ivins, UT 84738(435) 652-3300www.tuacahn.org

WASHINGTON COMMuNITY CENTERWashington Community Center350 N Community Center Dr.Washington, UT 84780(435) 656-6360Washingtoncity.org/cc

FINANCIAL ADVISORSSchofield Group437 S. Bluff St, Ste 201, St. George (435) 674.3601

TIME MANAGEMENT SOFTWAREBusyBusywww.busybusy.com, (435) 680.6127

POOL & SPAAbsolute Comfort Spa & Pool 1397 W Sunset Blvd St. George, Utah 84770 (435) 275.4107 www.absolutecomfortutah.com

STORAGEKustom Container 3730 South 1700 East St. George, Utah 84770 (435) 680.4509 www.kustomcontainer.com

INSuRANCEBlue Cross Blue Shield of Utah(888) 734-3623 www.regence.com


E V E N T SC A L E N D A R O F

Nov 21-25 Jubilee of Trees, Dixie Center. An enchanted festival featuring one-of-a-kind designer Christmas trees!

Nov 22-Dec 21 Christmas Treasures at Springdale. Catch the holiday spirit in this wonderful live performance! Every Fri and Sat at 7:00 pm with a 2:00 matinee Sat. 897 Zion Park Blvd, Springdale.

Nov. 29-Dec 21 Tuacahn’s Festival of Lights and Live Nativity. Every Wednesday-Saturday. 6-10 pm with Nativity at 7 and 8 pm.

Dec 2-5 Christmas in Town Square Park, 50 S Main Street. Bring your family! There will be games, crafts, hot chocolate, and Santa!

Dec 4-7 Dickens’ Christmas Festival, Dixie Center- Exhibit Hall. Step back in time and enjoy the sights and sounds of 19th century London at The Spectrum’s Dickens’ Christmas Festival!

Dec. 24 Christmas Eve Service: Multi-Denomination - Christmas Eve Service: Read-ing of birth of Christ with singing. Open to the Public--All welcome! 6:00 pm. 1835 Convention Center Dr.

Dec 31 Health & Fitness Expo, Dixie Center. Health & Fitness Expo with a 5K run at trail head.

Nov 1-2 What Seniors Want Expo. Dixie Center Exhibit Hall 10am-6pm.

Nov 2 Snow Canyon Half Marathon, 5K run, & kids run. Rated one of North Americas best half-marathons by Runners World Magazine!

Nov 2 Butch Cassidy 5 & 10K. 1515 Zion Park Blvd, Springdale.

Nov 16 Turkey Trot 5K and 1 mile run/walk. Seegmiller Historical Farm. This un-timed walk/fun run helps to raise much needed food for the Dixie Care and Share.

86 www.saintgeorgewellness.comS T E P H E N W A D E . C O M

Some restrictions apply. See dealer for details.



Documents

St. George Health & Wellness Magazine November/December 2013