St. George Health & Wellness Magazine July/August 2013

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Pioneer reflections

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A life changing Medical Mission

SAND HOLLOWResort

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St. George Health & Wellness Magazine | July/August 2013 3


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J u l y / A u g u s t 2 0 1 3

C O N T E N T SnUtrition

18 Food Allergies 101

22 Bio-Peak Performance Menu Planning

fAMilY Wellness52 Pioneer Reflections: Living The Good Life

54 Pioneer Reflections: Living Your Legacy

55 The Benefit of Nitric Oxide

56 A Sister’s Embrace

DePArtMents5 Letter from the Editor

58 Featured Directory Listings

59 Calendar of Events

60 St. George Racing Events

61 Hike/Bike Trail Review: Church Rocks Bike Trail

restAUrAnt Profile20 Restaurant Journeys: Downtown Farmer’s Market

HeAltH26 A Life Changing Medical Mission in South Sudan Kajo Keji:

Supported by The Healing Kadi Foundation

29 The Impact of Spinal Pain: Causes and Treatment Options

32 Fixing Hand Arthritis

34 Losing Weight and Living Well

36 Back to School: Vision & Dental Tips

39 Prenatal Ultrasound

40 My Aching Bones and Joints: Minimally and Non-Invasive Treatment Options

42 Victory Over Vertigo

44 Kidney Stone: How Can Something So Small Hurt So Much?

MinD/BoDY50 The Skinny on Self-Acceptance

fitness6 The Golf Course at Sand Hollow Resort

8 ATHLETIC QUEST®: Opening Doors for High School Athletes

10 Swim, Bike, Run: Give It a “Tri”!

12 Managing and Preventing Overuse Injuries: A System for Self-Care

14 Student-Athlete Profile: Dixie State Football Sensation Joe Don

finAnciAl Wellness46 Time is Now to Purchase Your

Retirement Home!

48 The Secret Agent in Real Estate

ON THE COVERDowntown Farmer’s Market Cover Photo by Ron Lenhart www.lenhartimages.com


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

Letter From The EditorI am excited to be a part of the St. George Health and Wellness Magazine. I am in my tenth year here in St. George, married to Marcy over twenty years, and a father of six children. My medical education and training was at Georgetown and Yale University. I studied business at the University of California in San Diego. The care of the patient has always been a personal draw to medicine but now with the changes in healthcare and the ways that the business model of healthcare affect our wellness, the aspects of wellness and preventative medicine interest me.This community has long been one of a vibrant and active lifestyle starting with its early inhabitants, rugged settlers and hardworking farmers, to today’s diverse population of professionals, families, and independent recreation seekers. Over the last ten years, I have worked inside this community’s emergency department at Dixie Regional Medical Center. We have watched the community grow, and inside the emergency department, one can see an interesting cross section of the tapestry of inhabitants within a community. The illness that strikes us usually when we want or expect it least, shows how vulnerable we are as human beings. What draws people to this region is its healthy lifestyle, warm arid climate, and all the beauty of the outdoors. Illness or impaired health can frustrate one’s enjoyment of these things. Healthcare is an important feature of the American way. I have lived in various locations across this country and seen the prevalence of its citizenry seeking the technological skills and advancements in healthcare to improve their lives. In other parts of the world, it is not so prevalent, not as available, and in some places, lacking altogether. There are times while working in the ER, when my partners and I silently wonder why our country consumes so much healthcare. The benefits of being healthy and the quest to stay young and active are the answers. Everyone wants to be able to enjoy their lives to the fullest. We all age regardless of our desire not to, and healthcare is our best bet to mitigate against, or at least slow this process.If we take the promptings of the current socioeconomic climate, and see the writing on the wall of our tenuous fiscal condition, we are moved quickly into the realities of a new era of healthcare. The healthcare system as we know it is a reactionary one. Our cutting edge medical technologies and most dramatic discoveries are a result of a need—a pain, if you will—that needs a solution or a cure. With what we know about medicine now, we are behooved to perfect the art of preventative medicine. To cure the disease before its effects are even felt or its presence even known. The prescription of the future is what we

can do as patients to prevent the potential ailments and diseases that we have a predilection towards.As personalized medicine becomes a reality, we can take the first step in really focusing on our wellness. It’s worth the investment both in time and in money. Our wellness preserves our future and sustains our healthy lifestyle, but it takes effort, education, and even sacrifice.Be well.Rob Benson, MD, MBA

Meet our

staffW. Jared DuPree, PhD, MBA Editor/Author

emily fonnesbeck, rD, cD, clt Author, Nutrition Section

tiffany Gust, cPt

Author, Fitness Section

Jennifer Morton, life coach

Author, Mind/Body Section

chad olson, Ms, lMft Author, Family Wellness Section

Myke Bush Photographer/

Video Editor

Keith r. owen Producer/ Sound Engineer

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.

Dr. robert BensonDr. Benson graduated from Georgetown University Medical School followed by training in Emergency Medicine at Yale University

Hospital. Later, he completed an MBA from the University of California San Diego’s Rady School of Management. Dr. Benson is Board Certified in Emergency Medicine and is the new Medical Editor of the St. George Health & Wellness Magazine. We are happy to have him on board!

Meet our new Medical editor!

terrin Parker, Pt Associate Editor

Check out Rob’s article on Page 26!

SAND HOLLOWf itness

By Jared DuPree

Golf Digest recently ranked the Golf Course at Sand Hollow Resort the 43rd top resort course in the nation. Within the state of Utah, Sand Hollow is the only resort course ranked in the top fifty. Adam Jasperson, head professional at Sand Hollow, shares why Sand Hollow has consistently attracted golfers nationwide:

“To be ranked in the top fifty is a big deal – we attract golfers from all over the world and they tell us they have never seen a golf course like this. Some of the holes on the back nine are literally sitting on the edge of a cliff. With the red rock, extreme terrain, and well maintained green grass – it’s a beautiful contrast!”

According to John Fought, Course Designer, “Each hole is a difficult birdie, but easy bogey so all levels of players will enjoy playing again and again.” Golfweek also named Sand Hollow’s championship course as the “Best Course You Can Play” in the state of Utah. With 27 holes including an 18 hole championship course and a 9 hole links course (fashioned after the famous links courses of Scotland and the UK), there are plenty of options for golfers of various levels.

Adam mentioned their new Wee Course that will have a grand opening in the early fall. “This will be a great pitch and putt course for youngsters as well as those looking to improve their short game. We are very excited for this new edition!”

With some of the most beautiful holes in the world, combined with expert professionals that want to make sure you have a relaxing, unique experience, Sand Hollow continues to provide golfers with one of the best venues in the country!

Resort

golf courseTHE AT



SAND HOLLOWf itness

Photos courtesy of The Golf Course at Sand Hollow Resort.

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By Terrin Parker

Every year more than 15 million athletes from over 30,000 high schools will participate in high school sports. Most will dream about playing in college, but only five percent actually will. Thanks to Findlay Automotive, many more athletes in the St. George area will now be among that five percent. Findlay Automotive has teamed up with Cherry Creek Radio, Baja Broadband, and Comcast Spotlight in bringing ATHLETIC QUEST® to the St. George area. ATHLETIC QUEST® is a program developed by a group of current and former college coaches that scout, evaluate, and work with high school athletes to attain scholarships. They have had 100% of the athletes that work with them receive multiple college sports recruitment opportunities.

“The reason this program is so successful” says Rick Berry, marketing director at Findlay Automotive “is that it teaches high school kids how to be better students, how to get better grades, how to raise their ACT scores, and how to communicate with colleges.” Rick is also the defensive coordinator for Dixie High School’s football team and says that high schools in this area are excited about implementing the program this fall, which includes a class that the students take for one semester and is open to sophomore, junior, and senior students. “There are many outstanding athletes out there” says Rick, “what separates those who get athletic scholarships from those who don’t is not only their talent, it’s their grades.”

ATHLETIC QUEST®: Opening Doors

for High School Athletes

ATHLETIC QUEST® not only teaches the student-athletes these academic fundamentals, the system was also designed to help prepare them for their school of choice and match them with other potential schools based on their GPA, SAT/ACT score, and athletic skill level. “Many smaller schools don’t have the budget to go out actively recruiting; they can’t always come find you. You have to find them,” says Rick. The ATHLETIC QUEST® system assists the student in placing calls and applications, then following up with coaches, thereby maximizing their opportunity to receive scholarship options whether it’s for baseball, track, cheerleading, rodeo, or bowling.

“My son knew that he wanted to play college lacrosse but had no clue where to start the process. Within one week of talking with AQ, he started to get responses from college coaches. Within a week he had heard from 10-15 schools. Within a month, he was so inundated with calls that he was not sure how to narrow the search. Once again, AQ was right there to give him the guidance he needed. He will now be playing Lacrosse in college. I know my son has learned a lot of things from this process that will help him to be a successful college student-athlete and adult.”

Debbie Hemingway Mother of Reagan Bushnell - LACROSSE - West Jordan H.S. HOWARD COLLEGE



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“ATHLETIC QUEST® gives those who may have never gone to college because they couldn’t afford it, or others who know they want to go but are not sure how they will pay for it, a foot in the door,” says Rick. According to him, many of the students that take the class will get financial aid in one way or another, because they learn how and where to find it.

“There is no question that the Athletic Quest system opens more doors for any high school athlete preparing to play college athletics. More importantly, it opened my eyes to the dozens of additional college opportunities that I never would have known about. Thank You!”

Kim Zollinger Fort Hayes State University - NCAA Division II athlete - VOLLEYBALL

ATHLETIC QUEST® gives high school athletes every opportunity they deserve to succeed. It not only assists students in securing athletic scholarships, it prepares them for success in academics and in life.

*If you have questions about ATHLETIC QUEST®, ask your local high school principal or contact Rick Berry at Findlay Auto.

Taylor Manamo’ui Berry, a senior at Dixie High School, was a captain and all-state player for the 3A championship team. After serving an LDS mission to Tonga, he has scholarship offers with the help of ATHLeTiC QueST.®


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Swim, Bike, Run:

• Intermediate or Standard Distance (also referred to as “Olympic Distance”) 1.5 kilometers (0.93 mi) swim, 40 kilometers (25 mi) bike, 10 kilometers (6.2 mi) run

• Long Course (Half Ironman): 1.2 miles (1.9 km) swim, 56 miles (90 km) ride, 13.1 miles (21.1 km) run

• Ultra Distance (Full Ironman): 2.4 miles (3.9 km) swim, 112 miles (180 km) ride, and a full marathon (26.2 miles or 42.2 km) run

2. Now that you’ve selected a race, commit to training! Develop a training plan by either hiring a triathlon coach or getting a training plan online. Based on your goals, make sure that your training plan meets your time availability and your strengths and weaknesses. Your plan should include base training and speed and endurance work, along with some drills.

3. Get a proper bike fit!! Make sure that you have a bike that fits you, and has been professionally fitted. I use High Knees Cycling, because they are the only local triathlon specific bike shop. The bike fitters are certified and make sure that you are dialed in to be the most efficient on your bike, maximizing your power and eliminating injuries.

Give It a “Tri”!

Triathlon can be an expensive sport, but here are the basics to get you to your first race:

1. Select a race and figure out how many weeks you have to train. Is the swim in a pool or open water? What is the distance of the race?

• Sprint Distance: 750 meters (0.47 mi) swim, 20 kilometers (12 mi) bike, 5 kilometers (3.1 mi) run

Swim Bike Run

Goggles Bike and helmet Running shoes

Swim cap Tri suit or tri shorts and cycling jersey or top

Hat or visor

Swim suit Socks and bike shoes

By Tiffany Gust, CPT

Have you ever dreamt about doing a triathlon and then thought to yourself, “There is no way that I could possible do it”? Many just like you have had that same dream, and then just months later completed their first race. Whether it’s about reaching deep into your soul and believing in that dream, or using it as weight management, you CAN do a triathlon.

Let’s start with the basic equipment that you will need to get going:

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4. Fuel your body with the right nutrition. Many athletes race so they can eat the foods they want. I recommend that you look at your food as fuel and eat healthy so that your body will feel good while you train.

5. Hydrate, Hydrate, Hydrate!! Plain old water does the trick if your training is less than two hours. Listen to your body, and use

electrolyte tablets or sports drinks if you are a heavy sweater or exercise in the heat. Dehydration is a big problem among triathletes, and electrolyte imbalances can cause some serious health issues. As a general rule, drink half your weight in ounces. For example if you are 140 lbs, you should drink 70 oz. of water per day. Add more if you are exercising. Hydration is very personal and you need to become aware of your body and its needs.

6. Think positive!! I tell my athletes, “The difference between I CAN and I CAN’T is what you tell yourself, because either way you are RIGHT. What are you telling yourself RIGHT NOW?” The mind is a powerful force and can stand in the way of your dreams. Just as you train the body, you need to train the mind.

7. Enjoy the journey. Make your training time fun, and when race day comes, realize that you have put in all the work and now is your chance to reap the reward.

*Warning: triathlons can cause an increase in self-esteem, energy levels, and improved health. Don’t sit on the fence any longer and just dream about doing a triathlon. Just give it a “tri”!

Photos on this page: Tiffany Gust enjoying the thrill of the race!


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Managing and Preventing Overuse Injuries: A System for Self-Care

Participation in sports or exercise is an important step in maintaining your health. Exercise strengthens your heart, bones, and joints and reduces stress, among other health benefits. Unfortunately, injuries during sports and exercise are all to common. With so much information out there on how to manage common athletic injuries, the goal of this article is to establish a system to bring you through the healing process of overuse injuries and provide tools to prevent future injuries. The specific goals of this system are to:

• Decrease muscle spasms and tension through self myofascial release

• Break up soft tissue and joint restrictions through mobilization techniques

• Use appropriate stretching to improve and maintain mobility in the injured area to allow for healing

• Provide support to the injured area with kinesiology tape• Implement appropriate strengthening exercises to restore

muscle balance and function

Myofascial ReleaseMost commonly performed on a foam roll, myofascial release

uses body weight to massage away restrictions to normal soft-tissue extensibility. The soft tissue system is composed of muscles, tendons, ligaments and fascia. Tightness and adhesions in soft tissue restricts range of motion compromising efficiency in movement. This leads to poor movement patterns, premature fatigue, and injury. Implementing this simple technique will help improve flexibility, function, and performance while reducing injuries.

Mobilization TechniquesJoint mobilization is a treatment technique used to manage

dysfunctional motion by restoring joint play or movement that has been lost due to injury or disease. In addition to aiding in the restoration of normal motion, the gentle back and forth movements utilized in mobilization help to decrease the perception of pain. While mobilization is usually best performed by a doctor or therapist who understands proper anatomy and biomechanics, basic self mobilization is possible using force that mimics the movement of a joint while performing oscillatory or hold and stretch movements.

StretchingStretching increases flexibility and can help improve performance

while reducing risk of injury. Not all stretching, however, is good. Forcing your muscles to stretch farther than they are able, particularly when already compromised by injury, can result in further damage. Here are some basic recommendations for healthy stretching:

• You should not use stretching as a warm-up activity. Instead, warm-up before you stretch to help protect a “cold” muscle from strain.

By Dr. Mikel D. Richter, MS, DC

Dr. Richter works with athletes like Dalton Groskreutz from Dixie State. Photo Courtesy of Dixie State university.



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• Stretching should never hurt. The goal is to only go as far as you can, comfortably. Once you feel a pull or stretching sensation, stop there. That way you can build on each stretch without risking injury.

• You will always get more out of frequency instead of one intense session per week. Shoot for 20-30 second holds and 2-4 repetitions.

Do not stretch an acutely injured muscle.

Kinesiology TapingKinesiology tape is based on the idea that the body can heal itself, if

enabled with appropriate support. Kinesio-tape works like an external ligament to provide extra support and stability for muscles and joints while still allowing full range of motion. It also helps activate muscles and improve the balance and stability of joints. The tape can also facilitate muscle and soft tissue healing and trigger the body’s natural painkillers. By microscopically lifting the skin, both lymph flow and microcirculation improve, which ultimately helps to cool and flush fluid and waste products away from injured areas.

StrengtheningStrength training programs designed with the intention of

recovering from or preventing injuries should be dedicated to helping you correct muscle imbalances and regain strength. Exercises per-formed should be designed to make positive changes in the way you move, and focus on the un-derlying weakness or muscular imbalance

that predisposes you to pain, injury, and the resulting compensation patterns. When implemented correctly, a strength training program should allow you to return to daily work related and sports activities in a safe and effective way.

All of these steps should be used in combination when dealing with injuries, and all can be learned and performed on your own with the help of the appropriate resources. When dealing with any injury or exercise program it is, of course, recommended that you consult with your doctor. At PerforMed we offer effective therapeutic approaches for many athletic injuries, as well as helping the athlete, at any level, perform at their best potential. Follow our blog at www.sportPerforMed.com to learn how to implement this systems for specific injuries or complaints.

About the AuthorDr. Richter is a chiropractic sports physician specializing in biomechanics, athletic injuries, and human performance. He received his Doctorate in Chiropractic and a Master’s in Sports Science and Rehab with an emphasis in Nutrition and Human Performance from Logan College of Chi-ropractic in St. Louis, MO. He is excited to be a part of the active Southern Utah community and pleased to be the official chiropractor of Dixie State Athletics. For questions or more informa-tion, contact Dr. Richter at [email protected] or call (435) 703-9676.

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STuDENT-AThlETE PROFilE:

DixiE STATEFOOTbAllSENSATiON

By Jared DuPree

In high school, Joe Don was all-league in all three sports he played: football, basketball and baseball. Not the bragging type, Jason Boothe (Athletic Director) describes Joe Don as a humble, hard-working athlete. He also describes him as an amazing athlete – one that could jump to the next level.

After high school, Joe Don walked on to Sacramento State’s football team, where he suffered his first collegiate setback: a micro-fracture at the end of his right femur. “I was in a wheel chair for three months with a free meal plan. I put on 45 pounds pretty easily!” Joe Don recalls. “I was pretty miserable – I was injured, red-shirted, didn’t really care about things.” He decided to head to El Camino College to work through his

injuries; by his second year, Joe Don had earned MVP for the team and 1st team All-Conference!

After receiving interest from several D-1 schools, he thought he would take a chance and visit the team where his younger brother Jake played: Dixie State. After meeting with Coach Brumfield and hanging out with his brother, he made the decision to make football a family affair and likely become the best tight end Dixie State has ever seen. “Coach Brumfield is a player’s coach – he really cares about you,” Jake explains. Jake has also says his teammates are like “brothers” describing them as family, “We know everything about each other – we may spend too much time with each other,” Joe Don laughs.

JOE DONOvercoming

Adversity

Through

hard Work14 www.saintgeorgewellness.com


Come Experience Our New, Modern Facility at

1664 S Dixie Dr. F-103 - St George(435) 703-9676

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Sport Science & RehabilitationB I O M E C H A N I C S - F U N C T I O N A L M O V E M E N T - AT H L E T I C I N J U R I E S - N U T R I T I O N

Dr. Mikel RichterC H I R O P R AC T I C S P O R TS P HYS I C I A N

O�cial Chiropractor ofDixie State Athletics

New patient visit for $50, orfirst three visits for $100

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Last year during fall camp, Joe Don was hit with another trial in his life, a season-ending procedure on his knee. “That was tough to take, especially going into my senior year. I had a lot of things going for me. NFL teams were paying attention to me…to have something like that thrown at you when you think you will be at work the next week, that was tough, really tough,” he remembers.

“I’m a true believer that everything happens for a reason…The coaches kept me on as a teammate-coach in a sense. I got to see things from the outside that you don’t get to see as a player. Looking back on it now, I spent a whole season coaching from the outside, really seeing defenses and what players need to do from the box and in film. I didn’t know any of that before…I have a real edge that I have never had,” Joe Don describes with excitement for the season to start.

“I’ve had a lot of adversity in my life…my parents and I are kind of blue collar. My mom’s a teacher, my dad used to own a body shop. They would go to work, put in their time and that’s what they would do. They have put that on us, as an example…you will see this in any of my brothers. We come to work, don’t complain, do what we are told, do the best we can and go from there,” Joe Don says. “During my freshman year my dad had to sell his body shop due to the economy…the least I can do is give 100% to my education and football so I can give back all that they have done for our family.”

I asked Joe Don what he would tell kids or teens that look up to him that are experiencing difficult times, “A lot of things can happen to you…if you come with a positive attitude and great work ethic, there is a lot you can do. Don’t let someone tell you that you can’t do it. If you give a 100%

in anything, working hard and pursuing something you really want, I believe you can do anything…there’s a lot of people that will give you their opinion about why you can’t do something. Newsflash! A lot of people don’t know what they are talking about.”

With permission to play full speed from his doctor and Joe feeling great physically, he is excited for this coming season, “This is my brother and I’s last year playing college football – that is going to be a ton of fun. I love this team. Besides my real brother, we really are brothers. We are working really hard this summer to be on the same page and hopefully it shows as we give it our all and, hopefully, pull out the ‘W’.”

As the leading receiver and scorer during the 2011-2012 season, we are excited to see what the future brings to Joe Don and Dixie State football!


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FOOD ALLERGIES

By Emily Fonnesbeck RD, CD, CLT

If you or any of your children do not have food allergies, sensitivities or intolerances, consider yourself lucky. These are very common among the general population, especially children.

Food AllergiesFood allergies often get the most attention. This type of

hypersensitivity involves the immune system and is characterized as the anaphylactic, throat swelling, need to go to the ER type of reaction.

Food SensitivitiesFood sensitivities also involve the immune system but their

reaction is usually delayed. It could take 2-4 days to notice symptoms, which make them hard to pinpoint. Symptoms include GI distress, constipation, diarrhea, heartburn, joint and muscle aches and pain,

migraines, headaches, fatigue, irritability, rashes, behavior changes, chronic sinusitis, chronic lung infections, brain fog…the list goes on and on.

Food IntolerancesFood intolerances do not involve the immune system. The most

common type of intolerance is lactose intolerance, which actually affects 75% of the world’s population. So if you suspect an issue with dairy, you might be right.

Common Food Allergens and SensitivitiesThe most common food allergens and sensitivities are to dairy,

eggs, soy, wheat, peanuts, tree nuts and seafood. Also of note but less common are citrus, tomatoes, corn and strawberries.

One approach would be to eliminate the top allergens and then

101

St. George Health & Wellness Magazine | July/August. 2013 19

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introduce them one at a time to assess tolerance. This can be time consuming and tricky and I would recommend always working with a registered dietitian that is trained in food allergies/sensitivities to be sure your diet is nutritionally adequate.

Another approach would to be tested through an allergist or a certified LEAP therapist to pinpoint you or your child’s problematic foods.

Depending on what you find, here are some tips for avoiding the top allergens:

1. For nut and peanut allergies, try seeds instead. Although sesame seeds can often cross react, you can choose from sunflower seeds, pumpkin seeds, chia seeds, flax seeds and hemp seeds. There are sunflower seed butters widely available that could easily replace peanut butter.

2. Many non-dairy milks are on the market today: almond milk, coconut milk, flax milk, rice milk, sunflower milk and oat milk just to name a few. Manufacturers of these products often sell non-dairy yogurts as well.

3. To replace eggs in baked goods, mix 1 tbsp flaxseed with 2.5 tbsp water and allow to gel. One egg = 1 tbsp flaxeed. Adjust according to your recipe.

4. Instead of using wheat, try alternative grains and flours such as quinoa, millet, rice, amaranth, buckwheat and teff. There

are many wheat free options on the market today but also experiment with cooking and baking these grains at home!

5. Try replacing fish and shellfish with beans. Beans are not likely to illicit an immune response in most people.

6. Some of these foods (like corn and soy) can be tricky to avoid. They can be disguised in products when labeled as something else. This is where working with a nutrition professional pays off.

The immune system is a tricky thing! But stay the course. There is some research to suggest that children may “grow out of it” or that anyone that avoids problematic foods and allows their immune system to “forget” may have luck adding them in later.

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 practice groups of Integrated/Functional Nutrition, Weight Management and Sports, Cardiovascular, and Wellness Nutrition. She has a Certificate in Adult Weight Management and is a Certified LEAP Therapist.


RESTAuRANT JOuRNEyS:

DOWNTOWN FARMER’S MARKETBy Julie Hunter

Age-old wisdom dictates that in the quest for better health, manageable weight, and higher quality of life, it all comes down to lifestyle. The norm, not the exception, formulates the long-term result. When it comes to better eating—and not just foods with higher nutrient value, but foods that

have much greater flavor too—the hardest working supporters of that lifestyle in St. George can be found in the collection of purveyors who come together each Saturday morning from May to October in Ancestor Square for the Downtown Farmers Market.

Organic growers and artisans make the

restAUr Ant Prof i le

trek each week from Enterprise, Cedar City, Kanab and beyond to bring the absolute freshest collection of produce, herbs, seedlings and other locally produced and crafted items such as cheeses and even grass fed, organically grown beef, lamb and pork.

When it comes to the nutritive value of foods, Nicki Richards, founder of the Downtown Farmers Market and co-owner of the Painted Pony restaurant with husband and executive chef Randall Richards, explains that timing is everything. With produce, “every day it’s off the vine, it loses nutrients,” she says. “Our market farmers pick their produce right before the market itself, and in some cases, even the morning of. The produce you buy here is literally right off the vine.”

Symbria Patterson of Red Acre Farm in Cedar City is a regular at the Downtown Farmers Market. She brings a wide variety of produce as well as grass-fed beef and organically raised lamb and pork, which can

be difficult to find in smaller communities such as St. George. Her family farm helps people avoid the ever-increasing amount of genetically modified foods. Through their efforts as well as through the efforts of other area growers, Patterson and her family help people connect with the foods that not only taste the best but provide the highest results for good health. “We are meant to eat what is being grown in its season,” Patterson says, questioning the health value of a watermelon produced in December. “And do you really need to eat a watermelon in December? Anyone can learn to eat seasonally, if they shop the farmers market,” she says citing that at this point, the Downtown Farmers Market supplies nearly all the basics one would need from a traditional grocery store including eggs, cheese, meat, honey, nuts and even organically grown stone-ground wheat.

Now in its sixth season, the Downtown Farmers Market in Ancestor Square began as a natural off-shoot of Nicki’s ardent support of local growers and sustainable practices, and Randall Richards’ ingredient driven menu philosophy at the Painted Pony. Putting the emphasis on high-quality ingredients for fresh and unique flavors in the restaurant’s dishes has earned Richards numerous awards over the Painted Pony’s twelve year history. Some of Richards’ most popular and memorable dishes, including the seasonal heirloom tomato salad (a daily sell-out for its entire three-month run each year), have their beginnings well before his kitchen’s stainless steel prep tables. Randall created and continues to tend a one-acre garden for the restaurant which produces his freshly-picked organic heirloom tomatoes as well as numerous other high quality herbs and vegetables that make their mark on the tables of the Painted Pony.

Anyone in Southern Utah can now have these culinary opportunities in their own kitchens by shopping the farmers market. All are welcome to Ancestor Square every Saturday through October 26th from 8:00 a.m. to 12:00 noon. Produce, artisan cheeses, meats and much more are available each Saturday on a first-come, first-serve basis.

Other offerings include weekly performances by local musicians, local art, jewelry and crafts as well as breakfast treats and coffee provided by the Painted Pony’s pastry chef and breakfast burritos from Irmitas.

restAUr Ant Prof i le

Downtown Farmer’s Market photos by Ron Lenhart, www.lenhartimages.com


nUtrit ion

by Chef Greg

Many athletes don’t fully maximize the potential of food to reach peak performance. Personally, I’m a huge fan of having a “Peak Week” in which an individual focuses on a menu plan that will help them reach physical, mental and emotional potential. The good news is that this does not require huge investments of time and money or a strict regimen of instructions and commands! I have one simple philosophy in all that we do…make it awesome! The meals should taste great, the plan should be simple and the time should be minimal! Making something awesome is also about the search, the journey, the extra effort, and the satisfaction of reaching goals.

When training our bodies to cooperate with us regardless of the intensity or trial(s) we are preparing to endure, we often overlook the most important muscle for performance. The brain! It will inevitably create or destroy the language your metabolic systems rely on to cooperate. The other usual suspects to promote fitness training are carbohydrates and “super foods,” most of which are purchased from a “super market,” not a trusted, local source (grower). NOT GOOD!!

Listening to our bodies communicate is a perishable skill. We will encourage the dialog between your metabolism and your body’s abilities and thresholds, so the two are symbiotic and poised for

BIO-PeAk PerfOrMAnCe Menu PlAnnIng

Knowledge is the cart, your brain

is the buyer, and we are the supplier.

Principles of Peak Performance:

1) Funky Fresh – Get ready to ferment fresh, local fruits and vegetables and incorporate at least 1/4 cup in to your DNI or “Daily Nutritional Intake” (acronyms help you remember and store where as writing gives you a constant cheat sheet you become comforted by).

2) Protein – Get a hold of yourselves! Powering up the body requires symphonic cooperation, not pounds of protein.

3) Nutrient Density – Learn it...know it...live it!

Starting points: These are recommendations of supplements that might serve you best during training and/or peak performance:

awesomeness. I would like you to refer to instruction, recipes, or inspirational materials from now on as “brain food” from the “brain cart.” Knowledge is the cart, your brain is the buyer, and we are the supplier.

The Market Café in combination with Heartland Farms, WholeFit, and various healthcare providers have developed a program to help you reach peak performance through foods deemed “BioFit.” For more information, contact Chef Greg of the Market Café.

4) Starchy Carbohydrates – Pre and post work out intake is the key here.

5) H.E.A.R. – Heal, Exercise, Analyze, Recover

6) Beauty Sleep – It’s no urban legend nor wives tale. Truth is truth and your body craves its rest. Feed it well and wisely.

7) Work it out – A quality massage will nearly single handedly produce ideal conditions for symbiosis.

Vitamin AFermented Cod Liver OilB Vitamins, especially 1, 7 and 12Vitamin C

Carnitine/ L-CarnitineCo-Enzyme Q10 (CoQ10)Vitamin EL-Glutamine

Lipoic AcidMagnesiumOmega 3 FatsZinc



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Peak Week Menu Plan Example(For a Complete List of Recipes & Shopping Items, Contact Chef Greg)

Day 1

Breakfast:Crustless Quiche Organic Bacon Organic Sweet Potato

Lunch:Mustard Glazed Chicken ThighsGreen Salad w/ Balsamic Vinaigrette

Dinner:Marinated Grilled Flank Steak with Peppers and OnionsBaked Beets and Fennel

Day 2

Breakfast:Left Over Crustless QuicheLeft Over Marinated Flank Steak

Lunch:Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO (extra virgin olive oil)

Dinner:Sage Roasted Turkey Legs Sweet Potato PancakesSteamed Spinach

Day 3

Breakfast:Left Over Sweet Potato CakesMustard Glazed Chicken Thighs

Lunch:Left Over Sage Roasted Turkey LegsPersimmon, Asparagus and Fennel Salad

Dinner:Lemon Lamb DolmasCilantro Cauli-RiceBanana

Day 4

Breakfast:Pesto Scrambled EggsCilantro Cauli-RiceApple

Lunch:Left Over Lemon Lamb DolasSpinach Salad with Walnuts and Artichokes

Dinner:Citrus Macadamia Nut SoleButternut Squash or Other Starchy VegetableBerries

Day 5

Breakfast:Left Over Citrus Macadamia Nut SolePlantains in Coconut Oil

Lunch:Noir Salmon HandrollsBerries or Other Fruit

Dinner:Beef and Mixed Veggie Stir FryWinter Squash or Other Starchy Vegetable

Day 6

Breakfast:Pumpkin PancakesBreakfast Sausage Using Italian Sausage Spice Blend

Lunch:Left Over Beef Stir Fry with Mixed VeggiesSweet Potato or Other Starchy Vegetable

Dinner:Citrus and Herb Whole Roasted ChickenRoasted Rosemary RootsKale Chips or Other Non-Starchy Vegetable

Day 7

Breakfast:Eggs and Perfectly Baked BaconCrispy Curried Potato Coins

Lunch:Mixed Greens with Wild Canned SalmonAsparagus or another non-starchy vegetable, Lemon Juice and EVOO

Dinner:Citrus and Herb Whole Roasted ChickenRoasted Rosemary RootsKale Chips or Other Non-Starchy Vegetable

Chef Greg and his wife Staci have opened a new restaurant in St. George named “The Market Café.” The Market Café is located inside the Kitchen Corner, 188 Bluff Street, St. George, UT 84770.

They can be reached at (435) 862-4765.


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A life changing Medical Mission in south sudan Kajo Keji:supported by the Healing Kadi foundation

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By Robert Benson MD MBA

My life changing medical mission to the Republic of South Sudan reminded me once again what is special about being a physician. Dr. Joseph Dumba of Omaha, Nebraska led a group of six physicians and other medical support staff back to his home village in the Republic of South Sudan, now that the war-ravaged country has found at least temporary peace.

During rebel bombings, separated from his family, Dumba left as a refugee, and returned years later after finding his way to an education and completing medical training in the West. As one of the physicians that accompanied him, I felt fortunate to work alongside this team of incredible people from Utah and Nebraska. Our hearts were

deeply affected while bringing medical care to thousands of villagers in an area called Kajo-Keji, South Sudan.

After a two day flight to Juba City, the capital of South Sudan, and a seven hour Jeep ride

across African bush, we arrived in Kajo Keji to a hero’s welcome. A procession of villagers came from nearby villages and chanted, danced and sang. Soon we started our work. In the evenings we spent hours sorting the barrels full of donated medications we brought. In the daytime, our medical team ran a clinic that changed location with each sunrise.

Arrangements were made to use schoolhouses or village classrooms, and thousands of patients streamed into the makeshift clinic daily. Many of these humble people live with disease and suffering yet they sang African welcome songs with beautiful voices as we approached their meager schoolhouses where we would set up our clinics. Word spread through the villages and before we could set up the pharmacy, nursing triage area, and the physician treatment rooms, a long line formed, most days in excess of 1,000 people. The days are long but painless because of our innate desire to help all that have walked so far to be seen by the doctors from the West. Limited tools and resources oft times left pangs of regret that we couldn’t do more to alleviate suffering from a myriad of diseases. Though we came armed with much, many of the diagnostic and treatment modalities necessary for cure, were simply not available.



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The illness, poverty and destitution was sobering. The remote villages are scattered across a land full of African beauty and grandeur. In a land full of paradox and extremes, sometimes it felt like I’d done little at the end of a long

day seeing so many serious ailments, infections and parasitic diseases. Dr. Dumba quickly corrected that erroneous thinking the very first day when he said, “No, you did help them, you touched them.”

Sometimes we forget that the physician’s caring, healing touch, is medicine in and of itself.

These patients, many of them, had never before seen a western doctor. And it impressed me that though they have

ailments ranging from cataracts, parasites, and skin infestations to HIV, typhoid and malaria, they still smile. The children especially touched my heart. Many times a day I would wish that I could take a particular patient home to the States with me, and care for them with the technologies and treatments that are here. Those longings were greatly outweighed, however, by the joy I felt inside when our

medicines, supplies and treatments brought relief. There is nothing better in medicine than to treat a suffering child and to see the relief come into their eyes, and into the eyes of their parents.

The resources pooled and transported with the medical team were a combination of donations from the team members, their families and friends, as well as generous charitable contributions from individuals from Omaha to St. George. The health and wellness we enjoy, and maybe take for granted at times, is in part thanks to the medical technologies that are second to none in the world. What is life changing is seeing those in need on the other side of the world, and being able to take a portion of that first-rate medicine to them. Yet, it was unexpected that I’d be the one who gained the most in each special physician-patient encounter.

Link to documentary: http://www.ketv.com/news/mission-to-africa/ketv-chronicle-mission-to-africa/-/19489086/20287556/-/fs74qrz/-/index.html

“iN A lAND Full OF PARADOx AND ExTREMES, SOMETiMES iT FElT liKE i’D DONE liTTlE AT ThE END OF A

lONg DAy ... DR. DuMbA quicKly cORREcTED ThAT ERRONEOuS

ThiNKiNg WhEN hE SAiD, ‘NO, yOu DiD hElP ThEM, yOu TOuchED ThEM.’”


435.656.2424

St. George652 S. MedicalCenter Dr. #110

435.586.2229

70 East 1000N

435.586.2229

Cedar City1303 N. Main St.

Southwest Spine & Pain Center specializes in the diagnosis and treatment of spine and pain disorders with the goal of providing you with the tools to live life again.

• Back & Neck Pain• Arm & Leg Pain• Cancer Pain• Post-Surgical Pain• Post Herpetic Neuralgia

• Shingles• Spinal Canal Stenosis• Spinal Compression

Fractures• Spinal Cord Stimulation

SouthwestSpineandPain.com

Jeffrey Wright, PA-C

JonObray, MD

BrookanneMickelson,FNP-B.C.

Derek Frieden,

MD

RickObray, MD

DayneJohnson,

PA-C• ••••

Utah’s LeadingPain Management Center

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by Brookanne Mickelson, FNP-B.C. of Southwest Spine & Pain Center

Fifty to eighty percent of the population will suffer from spine related pain every year. This pain can arise from various structures of the spine. Annually, neck pain alone ranges from thirty to fifty percent in adults. Low back pain is estimated to be as high as forty-five percent. Greater than 64 million of America’s working adults ages 20 to 64 have frequent low back pain. Of the elderly population (65 and older) 60 million will have frequent low back pain. The economic impact of spinal pain is enormous, with estimated direct health care expenditures in the United States in excess of 90 billion dollars.

Spine pain can be acute or chronic. Chronic pain is complex and multi-factorial and can cause continuous or intermittent pain for months or years. It may be caused by the ligaments, muscles, discs, joints or vertebrae that make up the spine.

Pain from muscles and ligaments can generally be relieved with rest, heat, ice, non-steroidal anti-inflammatory medications or Tylenol, muscle relaxers, and physical therapy including stretching, massage, ultrasound and other modalities.

The joints between the vertebrae that allow the spine to bend and flex can also cause pain in the neck, arm, low back or leg. These joints are called the facet joints, and may

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continued from page 29

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become injured, inflamed or arthritic just like a hip or knee joint. To help diagnose facet joint pain, a diagnostic procedure can temporarily numb the tiny sensory nerves of the joint (median nerves). If this procedure provides relief for a short period, a therapeutic treatment called radiofrequency rhizotomy can then be performed to provide between four to twelve months (sometimes longer) of pain relief.

The radiofrequency rhizotomy procedure is a minimally invasive procedure where the nerves are denervated with a radiofrequency wave. Using fluoroscopy (video x-ray) guidance, a needle is heated to produce a prolonged numbing effect of the nerve. These tiny nerves carry only pain signals from the aching joints, so they can be denervated without causing any weakness or loss of sensation (except for the loss of pain).

Spinal nerves can also become inflamed

and irritated by herniated discs, degenerative disk disease or spinal stenosis (narrowing of the spine around the spinal cord or exiting nerves) causing neck, arm, low back, buttock or leg pain. Epidural steroid injections are another minimally invasive therapeutic procedure that places steroid and numbing or saline medicines in the epidural space as close to the site of pain as possible. Pain from shingles or vertebral compression fractures may also be treated using these types of injections.

If the spinal pain is caused by a compression fracture in the spinal vertebrae, and does not get better with conservative treatments such as bracing, analgesics, physical therapy and other more conservative treatments, then a procedure called vertebroplasty or kyphoplasty may be indicated. The procedures differ slightly, but both are minimally invasive (meaning small incisions and faster recovery time than with

open surgery) and can relieve pain from the fractures. During kyphoplasty, one or more tiny incisions are made in the back and a hollow tube is put through the incision into the collapsed vertebra. A small balloon is passed through the tube into the vertebra and is then inflated to open up a space. The balloon is then deflated and removed and the empty space is filled with special cement for bones. The tube is then removed and the incisions are closed, and may be covered with small adhesive bandages only. The patient can then go home later the same day.

All of these procedures should be performed by specially trained doctors. If you have spinal pain, the staff at Southwest Spine and Pain Care Center has uniquely trained, board certified providers that can help by assessing and determining a treatment that would be right for you.


www.desertpainspecialists.com

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


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by Dr. Dan Sellers

How many times have you experienced the pain of arthritis in your hand, felt the grinding of the wrist at the base of your thumb, or seen the deformity in the knuckles of your fingers, and with a sigh thought to yourself, “It’s too bad they can’t fix arthritis”? The truth of the matter is that we as fellowship-trained hand surgeons have, indeed, been correcting arthritis-related problems in the hand for many, many years. This includes both rheumatoid arthritis as well as the much more common degenerative or osteoarthritis.

Take for example the arthritis causing pain at the base of the thumb. This can make turning keys in a lock, twisting door handles or faucet handles, or picking up moderately heavy object become almost impossible tasks. One might see a significant deformity near the wrist at the base of the thumb with a large hump present. One may see a compensatory hyperextension of the thumb joint where the thumb joins the hand. Techniques to repair and reconstruct this situation have been perfected many years ago with occasional refinements in the techniques over time. It is possible to relieve the pain permanently, potentially increase strength and range of motion, and restore a normal appearance to the thumb base, all in under an hour. The gold standard operation is called “ligament reconstruction with tendon interposition” (LRTI). In this technique the offending joints are removed and the thumb base is stabilized by using available local native tissues. No hardware or implants need to be employed. How wonderful it is for the hundreds of patients for whom I have corrected this problem, as they are now able to go about their daily activities free of the arthritic pain in that joint!

The small joints within the fingers can be significantly affected by arthritis. They can lose their alignment, swell, become extremely painful, and lose significant range of motion. The middle knuckle of the fingers can be replaced by artificial joints similar to those used for knee replacements. The materials in these implants will never wear out over the course of a lifetime. There are other materials used such as silicone that may also be very helpful. I evaluate patients on an individual basis to determine which implants will provide the appropriate resolution for their specific problem. Many patients achieve near-normal range of motion, although motion recovery is not as predictable as pain relief. Even the small joints of the fingers near the fingernails can be remedied of their pain and deformity.

The joints attaching the fingers to the hand are most commonly affected by rheumatoid arthritis. Quite often, these joints have a windswept appearance with the fingers leaning toward the small finger side of the hand. They often become dislocated and very difficult to move or initiate proper extension or flexion. These joints can also be surgically corrected with the proper use of small joint replacement prostheses.

Fixing Hand ArthritisThere are also numerous options to correct the pain, deformity,

and range of motion deficit of the wrist itself. The wrist is a highly complex arrangement of bones and joints that allows motion in many directions. This complexity makes wrist surgery both very challenging and very rewarding. Yes, there are even implants to replace the wrist.

So why suffer any longer? If it is not you with the hand problem, it is someone you know or love. As a fellowship-trained, board-certified hand surgeon, I have treated thousands of patients in the Wasatch Front over the last 25 years. Now that I am regularly seeing patients and operating in the St. George area, I welcome the opportunity to assist you with any hand or wrist problems. Let me share with you the expertise I have gained in treating arthritis, carpal tunnel syndrome, trigger fingers, ganglion cysts, cubital tunnel problems, congenital deformities, traumatic deformities, and many more.

Please call my office at 1-855-295-6554 and let’s see each other soon. www.sellersplasticsurgery.com


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by Trevor Smith

Colleen Anderson knew what it took to lose weight. She had lost more than 70 pounds on several occasions but every time she gained the weight back. In 2011, she had a TIA or “mini-stroke” that changed the way she thought about her health. That’s when she decided to seek someone out for help. “I walked into the LiVe Well Center and looked at their class schedules because I was curious to what they had,” explains Anderson. “I now consider them my friends because they’re such a great support.”

In less than two years, Anderson has lost nearly 100 pounds and went from a size 16 dress size to a size 6. “It’s all about treating your body right and the people at the LiVe Well Center understand that,” said Anderson.

When becoming healthier it’s important to seek out the support and information you need to be successful, just as Anderson did. “The first step in becoming healthier is to acknowledge that you need to and you need help and support throughout the process,” said Trevor Smith, lead exercise physiologist at the LiVe Well Center- St. George. “At the LiVe Well Center we have credentialed, qualified staff ready to help a person achieve success.”

Smith explains that the best approach to a weight loss plan is

one that encompasses the whole person. For some, it may be more beneficial to begin meeting with a dietician and for others it’s joining a workout class for motivation. “Losing weight is a very individualized process that requires an analysis of current habits and future goals,” said Smith.

One of the best ways to determine if a weight loss plan is working for you is to begin with a baseline measurement. The LiVe Well Center offers several assessments, such as the resting metabolic rate which tests the amount of calories or energy you need for your body to function while at rest. The resting metabolic test will determine how many calories an individual should be consuming to gain weight, maintain weight or lose weight. The test will also compare the individual’s metabolism to their demographic. Then methods to improve your metabolic function can be determined and implemented through proper exercise or diet. “We are our worst critics,” said Smith. “We see ourselves every day and it’s difficult to see the progress.”

When deciding what weight loss approach is best for you there a few factors to keep in mind. The IDEA Health & Fitness Association1 gives three steps to overcoming fear and anxiety when beginning an exercise regimen.

Above: The LiVe Well Center Gym. Next Page: Health & Performance Center.

Losing

WeightLivingWell

and


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1. Start Small. Take a group fitness class or start an exercise program at the level right for you.

2. Exercise More for Rewards than to Avoid Punishment. If you’re avoidance-oriented, you exercise to avoid punishment such as criticism or embarrassment. If you’re approach-oriented, you exercise to receive a reward such as praise or improved fitness.

3. Develop Your Inner Motivation. Instead of exercising for an external reward such as weight loss, develop your inner motivation to exercise.

1Overcoming the Fear Factor, IDEA Personal Trainer, Volume 2004, Number 4, April 2003.

About the AuthorTrevor Smith is currently in charge of all exercise programs offered by LiVe Well at Dixie Regional’s Health & Performance Center. He holds a bachelor of science and a master of science in exercise physiology from Southern Utah University and is currently working on a PhD in health promotion and wellness. Nike and Duke University have used the study data from Trevor’s master’s thesis in their programs. Recently Trevor published his research in the International Journal of Exercise Science titled “Stroboscopic Training Improves Anticipatory Response.” Current research includes exercise prescription and exercise counseling.

Visit www.IntermountainLiVeWell.org to learn more.


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by Southwest Vision & Children’s Dental

It’s that time of the year again. You walk into the store and see a colorful display of notebooks, backpacks, lunch boxes, colored pencils, and rows and rows of kids’ clothing. Back-to-school time is... back. An important part of that planning is making sure your child is up to date on their vision and dental exams. Here are a few tips from SouthWest Vision and Children’s Dental to help ensure your kids have bright eyes and beautiful smiles on their first day back:

Vision Tips:How old does my child have to be to start wearing contacts?

As soon as your child demonstrates the responsibility to clean, maintain, and handle contacts then they are ready. Sometimes kids are highly motivated because of friends or sports activities and are willing to take the time to work with contacts.

When should my child have their first eye exam? We recommend that a child’s first exam happen between six and

twelve months of age, and then every other year after that, as a rule of thumb.

How often should my child return to the eye doctor? Vision development happens early, so detecting threats to normal

vision during those first months and years can eliminate many vision and learning problems later. Some problems are difficult, if not impossible to fix as the child matures and leaves the developmental stage behind.

Protecting your children’s eyes:It’s sunny outside! And just like adults, children need the comfort

and protection of good quality sunwear. Children’s eyes are more vulnerable to UV related ocular damage since they receive three times the annual exposure to UV rays than the average adult. By the time children have reached the age of 18, their eyes have absorbed a major portion of damaging ultra violet rays. Stop in and take a look at our children’s sunwear soon.

Dental Tips:• Dental disease impacts a child’s ability to learn, to develop self-

esteem, to speak properly. - AAPD• 51 million school hours are lost annually due to dental problems.

- AAPD• Make oral hygiene fun by starting off the new school year with

new toothbrushes. - Delta Dental• Children need help brushing until they are old enough to tie their

own shoelaces, which is usually around 7 or 8. Brushing should

Back to School: Vision & Dental Tips

last for two minutes. Flossing should start when two or more teeth are too close together for a toothbrush to clean between them. - AAPD

• Using a power toothbrush can make it easier for a child to transition from having a parent brush to brushing independently. Some power brushes make it easier for a child to brush well. They can also help parents brush a child’s teeth effectively. - AAPD

• Replace your child’s toothbrush every 3-4 months, or after your child has had a cold, strep throat or other infection. - AAPD

• Make sure your child spits out the toothpaste after brushing. Do not have your child rinse with water. The toothpaste that stays in your child’s mouth is good for his/her teeth. – ADA

• By about age 10 or 11, your child should be able to floss his or her teeth with supervision. – ADA

Dr. Jeremy Scholzen, DMD, of Children’s Dental working his magic!


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by Dr. Tracy Winward, Southern Utah Women’s Health Center, P.C.

The first images of a baby can be a powerful bonding experience for the woman and her family. These images can be obtained through a prenatal ultrasound, which has become a valuable tool in obstetrical care. Most women have at least one ultrasound during their pregnancy and the optimal time for a single ultrasound is around twenty weeks.

There are many medical reasons why a woman should have a prenatal ultrasound, such as confirmation of early pregnancy, evaluation of bleeding, determining the age of a fetus, diagnosis of some fetal malformations, and assessment of the placenta and amniotic fluid volumes.

Not all pregnancies are perfect and some may require additional evaluation. Ultrasound can assist in the diagnosis of chromosome abnormalities. It can also be used to asses fetal well being. A 3D ultrasound can provide additional information if a problem is suspected on the regular 2D scan.

Ultrasound uses sound waves to produce pictures in motion of the developing pregnancy. Unlike x-rays, ultrasound does not use ionizing radiation and the general use of ultrasound for medical diagnosis is considered safe.1

The American Institute of Ultrasound in Medicine (AIUM)

PrenATAl ulTrASOund

Craig D. Astle, M.D. Tracy W. Winward, M.D. Joan Vann Eggert, M.D.Jeffrey G. Rogers, M.D. Brady N. Benham, M.D. Pamela J. Sorensen, R.N. P.A.–C

The physicians at Southern Utah Women’s Health Center, P.C. are Board Certified and Fellows of the American College of Obstetrics and Gynecology. The practice has been serving the community for over 25 years and we look forward to serving you many more!

Providing Quality Care for Women

Oh M

y Heck M

arketing 1885

Serving Southern utah

ObstetriCs • GyneCOlOGy • infertilityMiniMally invasive surGery

Her OPtiOntM CyrOablatiOn tHeraPyevaluatiOn & treatMent Of

urinary inCOntinenCe

515 South 300 East, Suite #206 • St. George, Utah 84770 • www.SUWHC.com

“encourages all patients to make sure that practitioners using ultrasound have received specific training in fetal imaging to ensure the best possible results.” The physicians and sonographers at Southern Utah Women’s Health Center, P.C. have achieved accreditation by the Ultrasound Practice Council of the AIUM to perform prenatal ultrasounds. We have achieved this recognition by meeting rigorous voluntary guidelines set by the diagnostic ultrasound profession.

The physicians at Southern Utah Women’s Health Center, P.C. would love to assist you during your pregnancy and delivery. Please call 435-628-1662 to schedule an appointment.

1(Although ultrasound for medical diagnosis is considered safe, ultrasound energy does have the theoretical risk to produce biological effects and therefore guidelines caution against unnecessary exposure to ultrasound for non-medical indications).

Craig D. Astle, M.D. Tracy W. Winward, M.D. Joan Vann Eggert, M.D.Jeffrey G. Rogers, M.D. Brady N. Benham, M.D. Pamela J. Sorensen, R.N. P.A.–C

The physicians at Southern Utah Women’s Health Center, P.C. are Board Certified and Fellows of the American College of Obstetrics and Gynecology. The practice has been serving the community for over 25 years and we look forward to serving you many more! O

h My H

eck Marketing 1885

About the AuthorDr. Tracy Winward works at the Southern Utah Women’s Health Center, P.C., which provides quality care for women. They provide obstetrics, gynecology, infertility, minimally invasive surgery, Her OptionTM cyroablation therapy, and evaluation and treatment of urinary incontinence. For an appointment, call 435-628-1662. Located at 515 South 300 East, Suite #206, St. George, Utah 84770. www.SUWHC.com

Southern utah Women’S health Center, P.C.

WWW.SuWhC.Com

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My Aching Bones and Joints: Minimally and Non-Invasive Treatment Options

by Dr. Michael Green, MD

Many people develop pain due to overuse or injury (bursitis, tendonitis, sprains and strains). Fortunately, in modern medicine, there are many ways to diagnosis and treat most of these painful bone and joint issues. Appropriate treatment starts with the appropriate diagnosis. This includes obtaining a history (or description of the symptoms from the patient), a physical examination and x-rays. Occasionally other studies such as an MRI or CT scan are useful.

Others develop pain from “worn out joints.” In fact, 21 million Americans develop osteoarthritis. It is the most common disability in people over the age of 55. Symptoms include pain, stiffness, weakness, and difficulty using the affected limb or extremity.

General rules apply to most conditions. For example, regular low impact exercise is good for maintaining not only cardiovascular health, but also bone and joint health. When pain arises apply “RICE” principles: rest, ice, compression, and elevation. Temporary use of over-the-counter, non-steroidal



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anti-inflammatories (NSAIDS) like Aleve or Ibuprofen can help. If you have a medical condition such as heart disease, acid reflux or an ulcer, or if you are taking blood thinners like Coumadin or Plavix, or have any bleeding disorders, ASK your doctor before taking an NSAIDS.

For unresponsive pain, a cortisone injection may help. Often a single injection is enough, but sometimes a series of injections is required.

Newer cartilage enhancing injections also are available which can relieve the pain of arthritic joints. Although these do not provide a permanent cure, they are much less invasive than a joint replacement. These injections are made from hyaluronic acid, which is the major component in cartilage. Studies have shown that these cushion the joint, relieve pain, and protect or even stimulate cartilage healing.

Arthroscopic surgery is a minimally

invasive procedure that can be used when conservative measures have failed. These can be performed on the shoulder, elbow, wrist, knee, and ankle. Arthroscopy is done on a same day basis either under a general anesthetic or a regional block. Most patients recover and return to their normal function very rapidly.

Many conditions cause deformities or pain in the feet. A bunion can cause a

lot of pain and difficulty with shoe wear. Hammertoes (curly toes), bunionettes, bone spurs, and wear and tear on tendons and joint in the foot can cause significant pain and limit function. Fortunately, many of these can be treated with modified shoe wear, activity modification, various medications and injections. If these measures fail, various minor surgical procedures are also available.

Carpal tunnel, cysts, trigger fingers, and arthritis can cause pain and loss of function in the hand. Various medications, splints, injections or minor surgeries can bring relief.

All of these problems, including foot problems can be treated successfully by an orthopedic surgeon. Orthopedic surgeons are specialists in diagnosing and treating each of these conditions. In fact, they have 13 years of training and thus ample experience to treat each of these areas, including the feet.

General Treatment Principles

Self Rest Ice Compression Elevation Tylenol OTC NSAID’S (see precautions in article)

Orthopedic Surgeon Diagnostic imaging Prescription NSAID’S Injections Bracing Surgery (only as a last resort)


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by Advanced Physical Therapy

If you have been diagnosed with Benign Paroxysmal Positional Vertigo (BPPV) you may have questions like “Why did it happen to me?” or “Will it ever come back?”

BPPV is a very common form of dizziness, affecting at least 9 out of every 100 older adults so you aren’t alone. But what causes the problem? How did those “rocks” or calcium crystals get into your inner ear in the first place?

As you might have learned, a layer of calcium carbonate material is naturally located in one par of the inner ear. BPPV occurs when pieces of this material, or calcium crystals, break free and fall into another area within the balance canals. When this happens, normal movements, such as moving in bed, result in dizziness or spinning as those crystals move around with you.

The crystals or particles break loose for one of many reasons. BPPV may occur following an inner ear infection or a fever. A concussion, whiplash or blow to the head may also break the crystals free. BPPV can also occur along with other diagnoses of the inner ear, such as Meniere’s disease or migraines. Other times it has no known cause and is perhaps just a “normal” part of aging. It has been suggested that BPPV may run in families. The important thing is, no

Victory Over Vertigomatter what the cause, BPPV is treatable.

Although the treatment for BPPV is very effective, it does return or recur in about 15 of every 100 persons each year. Some people even report that their symptoms recur predictably, perhaps seasonally or with changes in the weather. Within three years, it is estimated that roughly 50 percent of persons may experience a recurrence of their BPPV symptoms. If you have had a head injury and it caused your BPPV, then your risk of it returning is even greater.

Can you prevent BPPV from happening again? Often people ask if there is a simple medication to prevent BPPV. Unfortunately medication has not been proven effective, but rather can cause more harm than benefit. So, expect that your BPPV will return, but know that you can recognize the symptoms and the appropriate steps to keep yourself safe and get help for the problem quickly!

The treatment of BPPV requires the assistance of a medical professional to position your head through a series of controlled movements. A quick search of the popular social site Youtube will lead you to believe that this maneuver can be done at home by yourself. While very simple cases of BPPV may see some benefit from this home assist, it is in no way a conclusive treatment option.


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Victory Over Vertigo

John Epley, MD, inventor of the Epley Maneuver, has developed a computerized patient positioning apparatus for more effective diagnosis and treatment for patients suffering vestibular disorders, including BPPV. This apparatus, called the ‘Epley Omniax’ can rotate patients through 360 degrees in any plane without their bodies and necks being manipulated and twisted.

“The device collects data in real time, including correlating the patient’s spatial orientation with 3D eye movement measurements.”Dr. Epley said of the device, ‘we’ve been able to cure almost 100 % of BPPV patients using the Omniax.’”

The Balance Center located in the Coral Desert Health Center on Foremaster Drive now has the only Epley Omniax in Utah and 1 of only 15 in the United States. If you have BPPV, the Omniax can assist your care giver to find particles in the canal(s), find their location, and rotate the body to move the particles out of the canal(s) to stop vertigo.

Portions of this article were used with permission from the APTA and author: Marcia Thompson, PT, DPT, and PHD.


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by Gregory S. Taylor MD

The pain usually comes in waves, stabbing and knifelike. No body position—sitting, standing, fetal position—provides relief. If that’s not enough, sometimes the pain is accompanied by nausea and vomiting. Even worse, the pain and nausea can be accompanied with fever and chills. Many women have even said it hurts worse than labor pain. What can cause this agony? Would you believe that an object the size of a grain of sand can do this?

For those who have not experienced a kidney stone, this may sound unbelievable. On the other hand, many who have had kidney stones understand the pain all too well. I often wonder how those without modern medical care must suffer from kidney stones. Fortunately, we live in an age when many stones can be prevented and those that do form can be treated without major surgery.

Kidney stones usually first appear in men and women ages twenty to forty. Men are three times more likely to have stones than women. However, during pregnancy, urine calcium levels rise, making stone formation easier. While “bad genes” are usually not the cause for

Kidney Stone:most people, certain familial kidney diseases do lead to stones. Chronic urinary tract infections can also lead to development of kidney stones.

The single largest cause of kidney stones is dehydration. Stones tend to occur more often in warmer climates. Other causes of kidney stones include sedentary lifestyle, dietary extremes, and certain medications.

How do I prevent kidney stones?As mentioned above, dehydration causes most kidney stones.

It is especially easy to become dehydrated while living here in the beautiful Southern Utah desert. Increasing oral fluid intake is highly recommended. A good goal (unless your doctor has told you to limit fluids for heart or kidney reasons) is to drink enough fluid to make at least 2.5 liters of urine per day. For the average person, that means 6-9 trips to the bathroom per day! This may sound like a hassle, but doing this reduces kidney stone recurrence by 50%.

how can Something So Small hurt So Much?


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What should I drink? A recent study confirms that water is best. Cola drinks were found

to cause stones, both those with sugar or artificial sweeteners. If you don’t like drinking water, then the next best option is to flavor your water with lemon.

You may have heard that if you have kidney stones, you need to avoid food containing dairy. This is not true! Although most kidney stones contain calcium, simply reducing or eliminating calcium from your diet is not recommended. In fact, people who form calcium stones who drastically reduce dietary calcium actually form more stones in the future.

People who form frequent kidney stones should have more extensive evaluation by a doctor. This may include blood and urine testing to determine the cause. Occasionally we find parathyroid tumors or other seemingly unrelated but important causes for recurrent kidney stones.

How can I tell if I have a kidney stone?Kidney stone pain can vary in severity and location. Pain may

not be present at all if the stone is not blocking urine flow. Kidney stones usually become painful when they enter the ureter (the small tube that connects a kidney to the bladder). When the stone is higher in the ureter, pain usually occurs in the flank on the side of the stone. Nausea and vomiting may occur as well. If the urine trapped behind the stone becomes infected, then fever and shaking

chills could occur. If stones are small enough, they can progress down the ureter

toward the bladder. As they do this, the pain can migrate to the front of the abdomen and pelvis on the side of the stone. Pain may radiate down to the genital area too.

What can be done for my kidney stone? If kidney stones pass to the bladder, then usually the hard part

is over. Usually, they can pass from the bladder very easily. If stones are in the kidney or stuck in the ureter, then a urologist may need to help. Certain medication can loosen the muscular wall of the ureter, increasing the likelihood of passing stones. Surgical options are usually minimally-invasive. Depending on the size and location of the stone, it can be broken up with shock waves, lasers, or simply removed with a basket (all done without an incision). Larger stones may need more invasive procedures where the stone may need to be removed through an incision.

Prevent if you can, treat if you mustI met a man once who had recent open heart surgery and then

had a kidney stone. He said that he’d rather have another open heart surgery than experience kidney stone pain again. His ordeal underscores the need for prevention. Let’s all prevent kidney stones by staying well-hydrated this summer!

Some examples of kidney stones.


Time Is Now To Purchase Your Retirement Home!By Brandon Hansen

Well, February brought with it the St. George Parade Of Homes. We expected this year’s parade to have the same enthusiasm as we had in 2006 and 2007 when homeowners were a little more secure in choosing to purchase a home. Values in homes today are back on the rise. Likewise, the economy is back on the rise and interest rates are still at an all time low.

My opinion from an investment advisor and from a senior mortgage banking perspective is that five years from now we are going to be wishing we would have taken advantage of the market in this environment. With the senior home purchase programs out there today, it even makes home purchasing for our senior clients certainly more attractive than it has been for many years.

We see the billboards and magazine articles from the larger retirement communities in St. George, SunRiver and Arizona that say, “Buy this $250,000 dollar home for $100,000 and have no mortgage payments for life.”

You might be thinking, “What kind of crazy loan or scam is that?”The magazine articles and the radio ads are referring to the FHA

insured HECM mortgage – nothing crazy, but certainly an exciting loan program for seniors. Since January of last year, about 70% of our senior clients that are purchasing homes are using the new FHA insured HECM Reverse Purchase. If you think about it, 70% of all home sales to seniors is a big number, so why are senior clients opting to utilize this loan versus conventional financing or paying cash for their home? Well, if our senior clients are comparing this loan with their other two options of either paying cash for a home in full or

making mortgage payments the rest of their life by financing the home conventionally, they usually end up leaning towards the flexibility of this loan versus their other options.

In simpler terms, their thought is, “Why would we pay cash for a $300,000 dollar home when we can pay $120,000 down, and keep $180,000 in our bank for emergencies or just added savings during our retirement? We still own the home just the same, from a cash flow standpoint, with no mortgage payments for the rest of our life and we are in a home that we love for the rest of our life with no mortgage payments and a lot of extra money in the bank for our retirement needs.”

Likewise, why would a senior client choose to make a mortgage payment on a home at age 65 for the rest of their lives? Because, these mortgage payments might never really benefit them directly. Thus, my clients have depleted their liquid assets over their life by making mortgage payments that they may desperately need for the ever increasing cost of living and taxes, especially as we look to head into inflationary times.

Whether the Senior HECM mortgage is right for you is a big question. Consider all your options. Each situation and circumstance requires careful consideration. However, as with 80% of new homeowners today, the HECM reverse mortgage should be one of your main options when looking at your overall financial strategy.

Brandon Hansen is Senior Mortgage Banker and Registered Investment Advisor Representative for Cherry Creek Mortgage / Investment Advisors International and can be contacted at 435-668-2840/435-773-4164, or visit the website at www.seniorbankingtoday.com

Brandon Hansen Senior Mortgage Banker

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By David Whitehead, ABR, GRI, REALTOR®

A few years ago, I purchased a membership to a local gym with the intention of improving my physical health. Included with my new membership was one session with a personal trainer who developed a workout plan tailored to help me achieve my fitness goals. Using a professional fitness instructor has enhanced my workouts because the exercise regimen has been designed specifically for my individual needs and abilities.

In life and business, we all benefit from consulting with professionals who help us navigate daily transactions. For example, we meet with attorneys to advise us in legal matters; we use accountants or financial planners for asset management; some people consult with life coaches to help them achieve personal goals. When necessary, we seek treatment from medical professionals in matters of physical health.

As a real estate professional, I would like to introduce you to the concept of using a buyer’s agent when you intend to purchase real estate. Enlisting a buyer’s agent is of benefit in two ways: a buyer’s agent is committed to protecting the interests of the buyer,

The

and it does not cost the buyer any extra money to have personal representation when the property is listed on the real estate Multiple Listing Service (MLS).

What is a buyer’s agent? Simply stated, a buyer’s agent (also known as a buyer’s

representative) only represents the buyer. Although this statement seems obvious, many buyers mistakenly believe that a limited agent—one who represents both the buyer and seller—will help the buyer negotiate the best price. This is not necessarily true. A limited agent will not disclose to the buyer anything that would weaken the position of the seller. Unfortunately, this means that a selling agent will not try to negotiate the best deal for a buyer because it would not be in the seller’s best interest. Over the years I have represented buyers by helping them purchase property for a lower price (and fewer headaches) than they otherwise would have had they not had their own representation.

SecretAgentin Real Estate


f inAnciAl Well nes s

David Whitehead, ABR, GRI, Realtor®

Representing Buyers in Southern Utah 435.632.2900

Search the MLS www.RelocateToUtah.com

A Buyer’s Representative:• Represents the buyer only• Does not cost the buyer any extra money• Negotiates the best price in behalf of the buyer• Only shows properties that meets the buyer’s criteria• Arranges property inspections• Maintains confidentiality

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What does it cost to use a buyer’s agent?Many people are hesitant to use a buyer’s agent because they think

that it will cost them more money. This belief is not true. Why? The reason is that the seller pays the buyer’s agent’s fee. It works like this: when a seller lists a home or property with a real estate agent, that agent is paid a commission at closing. When the selling agent lists the home on the MLS, the agent will split the commission with any other agent who provides a buyer for that property. In other words, the selling agent is required by the MLS agreement to share the commission with a buyer’s representative. A buyer, therefore, is not required to pay extra commission to his or her own agent.

What will a buyer’s agent do for you? Using a buyer’s agent makes common sense because he or she

listens to what you want and need. For example, if you want to live in a neighborhood with easy access to trailheads for hiking or ATV riding, a buyer’s agent can narrow the search down to locations that are in close proximity to those sites. Or perhaps you or a loved one need to be close to medical facilities such as a hospital or doctors’ offices. A buyer’s agent focuses the search for properties that meet that requirement. Perhaps you would like a piece of property where you can grow a prolific garden or have a large yard where your children and grandchildren can run and play. A buyer’s agent can help you find a piece of property where you can settle in and watch your family grow and develop in

a place that is just right for your needs. Perhaps you are looking for a retirement home so that you can leave yard work to someone else. A buyer’s agent can direct you to properties that have homeowner’s associations that handle all of the exterior maintenance issues.

Use a trained professionalWhen we use professionals such

as financial planners, life coaches, or physical fitness trainers, our lives are enhanced because we have someone who is looking out for our best interest so that we make progress. Using a professional buyer’s agent offers similar benefits. Why not use a buyer’s agent when it comes to purchasing real estate? Real estate-related purchases are often some of the largest transactions we will ever make. By using a buyer’s agent, you know that you have a trained professional who is looking out for your interests, and in most cases it will not cost you any extra money to do so.

About the AuthorDavid Whitehead, ABR, GRI, REALTOR® is a real estate agent with Equity Real Estate Southern Utah. To search the MLS on your own, go to www.RelocateToUtah.com

“David Whitehead was our buyer’s agent when we moved to St. George. He has been by far the best realtor we have ever worked with. It was a pleasure!” Jared DuPree (Editor, St. George Health & Wellness Magazine)


By Brigit Atkin

What if someone told you that the key to weight loss was in your thoughts and emotions, not so much your diet? You would probably think they were crazy. Well, call me crazy I guess, because that’s exactly what I’m telling you!

Society has taught us that losing weight is all about willpower and counting calories, so when somebody cheats on their diet, they are lacking self -control. This always ends with the person feeling guilty and disgusted, with the end result being weight gain instead of loss. This also furthers a person’s tendency toward self-loathing, which is the opposite of the self -love and acceptance that is needed.

When I work with a client, I help find and release blocks that they are carrying around subconsciously. Many times these blocks are a hindrance to their weight loss goals. For example, if a person is holding on to feelings of their weight being a protection, then they will sabotage any diet they try. They won’t have a clue why they are doing it, and will chalk it up to a lack of willpower. They will then go from one diet to another, thinking that they will someday find the right one for them. This frustrating cycle will repeat itself unless they come to the realization that there is something hidden within themselves that is

keeping success at bay. I have personally experienced this awful cycle myself, and have learned the importance of self -love, and its role in losing weight.

Thoughts affect our behaviors. These thoughts are

provoked by emotions, which have a powerful impact on the choices we make. So if we are carrying the negative emotions of rejection, humiliation, or abandonment, we will tend to eat accordingly: stuffing ourselves until we are ill, “inhaling” our food instead of chewing it, or the complete opposite – starving ourselves thin.

So what now, you ask. The following are some empowering actions I have incorporated into my business to help my clients conquer the weight loss quest once and for all! Some of these ideas come from my SimplyHealed training, and some I just recently found in a great book called, “Just Listen to Your Body and Eat,” which fully addresses the concept of honoring our bodies:

• Trade all negative self-talk with uplifting affirmations – instead of, “I never lose weight no matter what I do,” tell yourself, “My healthy body naturally aligns itself with its correct weight.”

• Address hormonal imbalances – these also have an emotional/subconscious origin, many times being an issue that runs in the family (hereditary).

• Recognize when you are being too hard on yourself, and work every day to love who you are right now. By caring for yourself, you will naturally want to eat better because you will honor who

MinD/BoDY

you are, and will want to nourish your body (not just feed it).

• Keep a food journal for a period of time, where you list what you have eaten that day. Just observe, don’t judge. This will help you correlate the emotions that are tied to the eating. Eventually you will be able to recognize what is driving you to eat when you are not hungry, or grabbing for the junk food instead of a nourishing meal. (This is huge, because it will help you see the connection with every other aspect of your life – very empowering!)

Life is short. And precious. Learn to honor yourself so that your thoughts and feelings reflect this truth. Magical things will happen – you will enjoy healthier foods, desire physical activity, and experience an abundance of energy. The weight will then take care of itself gracefully and effortlessly.

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

I’ve been on a constant diet for the last

two decades. I’ve lost a total of 789

pounds. By all accounts, I should be

hanging from a charm bracelet.”

~Erma Bombeck

The on Self-AcceptanceSKINNY


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By Chad Olson, LMFT

It’s a wonderful time of year to live in Utah’s Dixie. Despite our scorching hot summer days, there are many community events and activities to enjoy. It is also a time for family reunions and gatherings, and of course the kids enjoy

their break from school. With this potential for increased family time, summer can be a great time to reflect upon and strengthen family relationships. I would like to share some ideas about how to do that specially on at least one day this summer.

There is an official holiday unique to the state of Utah which occurs every July 24th – it is called Pioneer Day. On the 24th of July in 1847, Mormon Pioneers led by Brigham Young entered the Salt Lake Valley declaring this to be their home. Groups of those pioneers were then sent to many communities in the Western United States to establish their homes. Of course, St. George is one of these original pioneer communities as 300 Pioneer families were sent on a “cotton mission” in 1861. Can you imagine what they must have thought when they entered the hot, dry desert – and then were told this is their new home! As I have reflected on those who sacrificed so much, I have discovered two themes that I think are important for us to consider.

1. Pioneers were able to envision a better life for themselves and their families than they currently enjoyed.

2. They worked tirelessly to achieve that vision. I would like to relate just a couple of examples to illustrate those

points.Of Brigham Young – a man who envisioned a better life for himself

and others – Hugh Nibley wrote: “He led a ragged and impoverished band, stripped of virtually all their earthly goods, into an unknown territory. His critics and biographers note that the man was unique among the leaders of modern history, for he alone, without any political and financial backing, established from scratch in the desert an ordered and industrious society…” And one might ask why he was able to do this? I believe it was because of his ability to envision that the future held a better life than he currently had.

One of the leaders of the well-known Willie Handcart Company, Levi Savage, is an example of one who worked tirelessly to accomplish a vision. You may have heard his name if you have seen the movie 17 Miracles. He also lived his last 45

PIONEER REFLECTIONS:

LIVING THE GOOD LIFEyears in Toquerville and is buried there in the cemetery. Levi sensed the potential dangers of the handcart trek and warned the others who rebuked him. He stated, “What I have said I know to be true; but, seeing you are to go forward, I will go with you, will help you all I can, will work with you, will rest with you, will suffer with you, and if necessary I will die with you.” He was true to his word and worked diligently throughout the trek and throughout his life to accomplish this vision!

So, as we are enjoying our picnics and BBQs to celebrate Pioneer Day this year, let’s take a few moments and reflect upon not only what the pioneers have provided for us, but what we can learn from them. One of the best ways we can honor those who have gone before us is to model their example by envisioning a better life for ourselves and our families and then working tirelessly to achieve that vision. That vision of creating a better life for ourselves and our family has little to do with material possessions or economic status. The good life is one where relationships are nurtured and enjoyed!

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

By Terrin Parker

The smell of sagebrush and juniper floated on the mild spring breeze, and the low bellowing of cows calling their calves filled the air. It was springtime again, and time to work the calves before herding them up the mountain on horseback to feast on a buffet of wild grass and browse for the summer. I watched my brothers on horseback, their skilled hands roping each calf and pulling them through the gate as my dad, soon sixty but still the toughest cowboy I know, turned them on their side to be vaccinated and marked. My seventeen month old son watched intently and yelled, “whoa!” each time a calf would jump up and run through the corral to its mother.

My mind flashed back to when I was a little girl, sitting on the same fence I now leaned against, watching the same scenario from underneath an oversized cowboy hat. Back then it was my father, uncles, and grandfather doing the work. Five generations of cowboys had literally made their mark on this land, and these cows wore the same brand that had been used for 100 years. My grandfather’s great-grandfather left his ranch in Switzerland to come to Southern Utah and help build the LDS temple. He then settled in New Harmony, Utah, where generations of cattle and kids were raised, and my father now resides. I remember wandering the grassy fields in New Harmony as a girl, gathering flowers to make hollyhock dolls with my grandmother. I remember playing hide-and-seek in the giant corn stalks of the garden with my cousins, and picking apples from the orchard to feed the horses in the field or make fresh pies and applesauce with. I remember the warm sun on my face and hands as I rode my horse through fields and up mountains, herding cows with

PIONEER REFLECTIONS:

LIVING YOUR LEGACY

my father, brothers, and sister or going on trail rides up Pine Valley Mountain.

My heritage on my mother’s side is quite similar; 100 years of ranchers and a legacy of hard workers that left us beautiful acres of mountain land to enjoy. My mother would pack the car every summer and drive us up to the ranch on Cedar Mountain to spend our days catching fish and frogs, running through the aspen trees, and swimming in the lake. At night we would sing songs as she played her guitar by the campfire, and then fall asleep under the sparkling summer stars.

Southern Utah was my first home, and though as an adult I have lived in other states and traveled to other countries, there is something about this place that I am rooted to, or perhaps is rooted in me. Much like the cattle, my soul is seared with the brand of my forefathers, marked with a sense of belonging to this land, this legacy. As I plant my own gardens, and watch my own son running through the same fields and playing in the same mountain streams that I did as a child, my heart expands in my chest and I can’t help but feel a powerful tie to my ancestors. It’s as though their spirits are near us, watching over us, as we enjoy the beauty and nurture the surroundings that they settled and we continue to cultivate.

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Photo by Valérie Barrois.

Photo by Brent Prince.



By Dr. Ward Wagner

In 1998, three doctors won the Nobel Prize for discovering the Nitric Oxide (NO) pathway in the human body. The significance of this discovery is that NO is a signaling molecule that is an important part of many physiological processes.

Nitric Oxide (NO) is most well-known for increasing blood flow to tissues and cells of the body because NO is a powerful vasodilator. Although it is powerful, the process is short-lived because NO has a half-life of only a few seconds.

After learning about the NO pathway, I could see the benefit that if NO was engineered to sustain a longer period of life, this could increase blood flow and oxygen to the legs and feet of people suffering from diabetes, eliminating neuropathy symptoms. The best NO product I have found that accomplishes this goal is NitrOxide™ (Nitric + Oxide = NitrOxide™).

I have used this product on numerous patients who have type 1 or type 2 diabetes. The results have been staggering to see the benefit from the increased oxygen/blood flow that NitrOxide™ delivers. This formula brings oxygen to tissues that most need it, and in the case of those with diabetes, it is very successful at alleviating neuropathy. The numbness, tingling, pins and needles, and pain of neuropathy simply disappear!

“My lower legs have been numb for the last four years. After one week on NitrOxide™ I was able to feel my legs below my knees! It’s been so long since I had feeling of any kind.” –Jim D.

NitrOxide™ is essential to maintaining the well-being of those diagnosed with diabetes. Key nutrients, coupled with nitric oxide precursor technology, help maintain proper blood circulation to the extremities and internal organs. NitrOxide™ nutritionally relieves leg numbness and pains. NitrOxide™ is an effective choice for daily nutrition for those with diabetes.

NitrOxide™ Type I (for type 1 diabetes): can be taken for the same reasons above. NitrOxide™ Type I works the same as NitrOxide™ but is specially formulated to the needs of those with type 1 diabetes.

“I can feel my legs!” –Maitland H.

NitrOxide™Heal provides the nutritional support needed for rapid recovery of deep tissue (muscles, tendons and ligaments) and bone injuries. Its non-prescription formula provides highly effective anti-infection and anti-bacterial properties, increases circulation, and supports the production of collagen proteins. Encourage

The BenefIT Of nITrIC OxIde:For Diabetes (Type I & II), Injury Relief & Rapid Recovery

bone and wound repair with NitrOxide™Heal. I have found that the NitrOxide™Heal formula speeds the healing of open sores in the diabetic foot as well.

“I had poor circulation with swollen purple legs for almost a year. After two weeks, my legs started turning pink and the swelling went down. They are looking more normal all the time. But just as exciting, my years of restless leg syndrome reduced so that I am sleeping at night.” –Anna S.

We are excited about these supplements (NitrOxide,™ NitrOxide™ Type I & NitrOxide™Heal) because of the great success we have had with our patients. We have the supplements available at Dixie Chiropractic or you can visit their website for additional information:

www.nitroxide.com

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A SiSter’S embrAceBy Stacy Brady

A hug between two sisters may not seem like a remarkable or unique occurrence. But for those of us who witnessed this hug on that day, it was awe-inspiring, unexpected, and a tad miraculous. Weeks earlier, Jayse Miller entered the Desert Hills High School

lecture hall with her boyfriend, early for class and eagerly chatting. “I have a twin,” she said with a smirk.“Not identical, I hope!” I joked, but slightly serious as such things

tend to creep me out.“No,” she laughed, “we couldn’t be more

different.”The statement, I came to find out, was

much more painful than our short conversation could convey. Minutes later her sister, Aspen, arrived. The two sat several seats, and seemingly worlds, apart. An outsider would have thought the two had never met.

The classroom soon filled with close to thirty students. I glanced at the clock. 3:05. A few minutes late for a first day but not too bad. “Welcome,” I exclaimed, “to the School of Life!” I began my usual presentation about how awesome it was to see everyone, how privileged they were to have this opportunity, and how this program, if they let it, would change their lives. My enthusiasm fell upon a sea of skeptical teenage faces. I didn’t blame them. For most of these kids, their attendance was a consequence of too many absences or tardiness. With the exception of a few returning students, this class was overwhelmingly viewed as a punishment. I smiled to myself, taking a mental “before” picture of the group.

As I passed out the first day’s surveys, I couldn’t help but pay extra attention to the twins. Both were slender and beautiful but that was about where their family similarities ended. Jayse had gorgeous dark brown hair and glasses, was kind and seemingly studious. Aspen, on the other hand, had a confidence and social grace equally matched to her fashion sense and flowing golden brown hairstyle. They could maybe pass for cousins, I thought.

I passed a stack of books to each row. “These,” I explained, “are the textbooks for the School of Life.” I went over the list of A’s inside: Appreciation, Assist, Attitude, Aim, Associate, Align, Action, Avoid, Adapt, Always. They were less than impressed. Collectively, the students’ fidgeting and sighs communicated that they had an A for me as well—Apathy. Little did they know how quickly that would change… how quickly they would change.


fAMilY Wellness

Six hours. That’s all we as instructors get – six short, precious hours spread between three weekly, after-school sessions of class. In that time, the students write letters of gratitude, read chapters from their books, listen to inspiring stories from guest speakers and instructors, play games, set goals and, most importantly, grow as human beings. After those three weeks, they come to a fourth session of class and present a project demonstrating the A’s and what they got out of the program. This is everyone’s favorite day. Talent is displayed, emotions are high, and all the adults in the room are beaming with pride.

This day was no different.“I’m bullet proof, nothing to lose, fire away, fire away. You shoot

me down, but I won’t fall. I am titanium.” Jayse’s voice broke slightly as she sang the words so close to her heart. As the last few moments of music played, Jayse looked out at the same sea of teenagers I had faced on the first day. This time, however, they were entirely

transfixed, hanging on each haunting and ethereal note. Jayse went on to speak of obstacles, heartache, triumph and love. She fought back tears as she displayed a depth that was well beyond her years.

Less than an hour later, it was her sister’s turn. Aspen went to the front of the room, unfolded a piece of notebook paper and shifted her weight uncomfortably from one side to the other. I couldn’t help but notice how uncharacteristic her movements were. Nerves, I decided. When she spoke, I understood.

“For my project, I decided to make a list of all the things I am grateful for.” She paused, glancing up for courage. “And the thing that kept coming back to me was... my sister.” I sat in stunned silence. For weeks I had watched these girls pretend to be strangers, sit as far from each other as possible, and emphasize any and all differences between them.

“I just realized,” Aspen began again through tears, “I had never told her thank you.”

For a few moments she stood, unable to speak. And then it happened: a moment so simple, so ordinary, and yet so out of place in the large and

lifeless lecture hall. Jayse stood up and hugged her sister. The two hugged and cried together. Apologies were exchanged, love was shared and they were both forever changed.

Click. I took my mental “after” picture.I have been blessed to witness many such moments as an

instructor for the School of Life Foundation—acts of courage and vulnerability, extraordinary gifts, new friendships and lives changed. I used to wonder what it was about this program that created these moments. Certainly the caliber of students plays a major role, but I have also realized that it is our message. The School of Life goes way beyond a classroom full of high school students working off restitution hours. The A’s are true principles. They will always be true. Every time they are applied, one can’t help but be changed by them. Even teenagers. And even, maybe especially, sisters.

The School of Life Foundation honors teachers, administrators, parents, students and community members promoting excellence in education. Contributor: Stacy Brady, School of Life Foundation.


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

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) 986-3800

Healthy Expresswww.myhealthyexpress.com(435) 773-7712

insUrAnceSoderquist Insurance (435) 229-6642 [email protected]

nUtrition storesDixie Nutrition 406 West St. George Boulevard (435) 673-3447

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) 674-1418

Children’s Dental 2746 E. 850 N. St. George, UT 84790 435-673-7776 www.ChildrensDentalStGeorge.com

Riverside Dental368 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) 674-6744

Bush Law321 North Mall Dr. R-234(435) 674-6661

corPorAte netWorKinGCorporate Alliance1487 South Silicon Waywww.knoweveryone.com(435) 256-6225

HorMone tHerAPYLive Life Health Center (David Tiller) 676 South Bluff St. Suite 101 www.livemylifebetter.com (435) 574-9777

HeAltH (cont’D)St. George Eye Center 1054 East Riverside Dr. Suite 201 www.stgec.com (435) 628-4507

St. George Clinic (Family Medicine) 736 South 900 East #203 www.centralutahclinic.com (435) 673-6131

St. George Urology 1490 E. Foremaster Drive, Suite 300 (435) 688-2194 www.stgurology.com

Simply Health Chiropractic 1091 North Bluff St Suite 309 www.simplyhealthchiropractic.com (435) 688-0444

Snow Canyon Clinic 272 East Center Street Ivins, UT 84738 435-986-2331

Southern Utah Women’s Health Center 515 South 300 East Suite 206 http://www.suwhc.com (435)628-1662

Southwest 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

Sport Spine & Wellness 1664 S Dixie Dr #103 www.sportspinewellness.com (435) 703-9676

Dr. Zhender 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) 862-4765

The Painted Pony Restaurant2 W St George Blvd www.painted-pony.com(435) 634-1700

ADUlt retireMent coMMUnitYSunriver Communitywww.sunriver.com(435) 688-1000

PHArMAcYStapley Pharmacy 102 E City Center St. www.stapleypharmacy.com (435) 673-3575

HeAltHAdvanced Hearing & Balance1490 E. Foremaster Drive #360St. George, UT 84790435-319-4700www.HearingAidDoctor.com

Advanced Physical Therapy 1490 Foremaster Dr. www.aptsaintgeorge.com (435) 652-4455

Dr. Bishop, MD Board Certified Plastic Surgeon 700 West 800 North, Ste 442 Orem, UT 84057 www.jonbishopmd.com (877) 844-0968

Brain Balance 446 South Mall Drive, Suite B-6 brainbalancecenters.com (435) 627-8500

Center for Advanced Plastic Surgery 676 South Bluff St. Suite 207 (435) 628-2895

Coral Desert Orthopedics 1490 E. Foremaster Dr., Ste 150 www.CoralDesertOrtho.com (435) 628-9393

Dan Sellers, MD 676 S. Bluff St., St. George, UT 84770 (855) 295-6554 www.sellersplasticsurgery.com

Desert Pain Specialists 368 E Riverside Dr. www.desertpainspecialists.com (435) 216-7000

Dixie Chiropractic 10 North 400 East www.dixiechiro.com (435) 673-1443

Dr. Foulk (Infertility) 676 Bluff Street St. George, UT 84790 801-785-5100 www.utahfertility.com

Family Pharmacy 25 North 2000 West Hurricane, UT 84737 435-635-8200 www.utahfamilypharmacy.com

Hanger Clinic 630 South 400 East, Suite 102 St. George, UT 84770 435-673-6449 www.hanger.com

La Via Medical Spa & Institute 676 South Bluff St. www.laviamedspa.com (435) 656-9054

LiVe Well Center at Dixie Regional Health & Performance Center 652 S. Medical Center Drive (435) 251-3793

Oral & Facial Surgery Institute 393 E Riverside Dr #2b www.oralfacialsurgeryinstitute.com (435) 628-1100

PerforMed Sports Science & Rehab (Dr. Mike Richter) www.sportperformed.com (435) 656-2424

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

GolfThe Golf Course at Sand Hollow Resort 5625 West Clubhouse DriveHurricane, UT 84737www.sandhollowresort.com(435) 656-4653

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

High Knees Cycling2051 East Red Hills Pkwy Suite 1(435) 216-7080Hkcycling.com

St. George Running Center2736 E. Red Cliffs Dr.www.stgeorgerunningcenter.com(435) 628-7766

non-Profit orGAniZAtionsSchool of Life Foundation River Road Plaza107 South 1470 East, Ste 101 www.schooloflifefoundation.org(435) 632-2947

AUtoMotiVeFindlay Automotivewww.findlayautostgeorge.com(435) 272-2651

Stephen 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


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

July 3 Zion Narrows Service Project: This 7-mile interpretive hike in the Zion Narrows is an opportunity to experience this dramatic area with a natural-ist who will discuss its geology, plants, and animals. Much of the walk takes places in the Virgin River and participants should be prepared to get wet and to walk on river rocks using a walking stick. Limited to 11 participants. FEE: $60 AGES: 16 years and up MEETS: 8:15 am at the Temple of Si-nawava (Riverside Walk) shuttle stop. (You should be at the Zion Visitor Center no later than 7:15 am to catch a shuttle bus up canyon.)July 4Fourth of July Celebration: St. George. Vernon Worthen Park. Start your day off with a home cooked breakfast (7:30am-10:00pm) in the park - $5.00 per adult; $3.00 per child (12 and under) 8:00am--4th of July Downtown Parade Finish your day off by attending the musical talents of the KONY Country Showdown (with FREE admission) at 8:00pm at the Dixie Sunbowl, located across the street from the park at 100 S 400 E, followed by FIREWORKS at 10:00pm, or at the conclusion of the talent show.July 44th of July Festivities: Main street, Hurricaine. There will be a lot of activities to participate in throughout the day (some the same, some new). Come join us for a day full of patriotic fun! *Due to the hot dry season and extremely high fire danger this year, the tradi-tional morning blast and fireworks display have been canceledJuly 6, 13, 20, 27Downtown Farmers Market at Ancestor Square: This is a FREE event open every Saturday in the courtyard at Ancestor Square, located on St. George Blvd. and Main Street, Historic Downtown St. George.

July 12, 26Outdoor Movies- Sunset in the Square: St. George Town Square, starting at dusk and running every 2nd and 4th Friday of the month, COME EARLY. Let the kids cool off in the splash area. Be sure to have a towel or two to dry them off before snuggling them into their PJ’s and settling down for the movie of the week! July 24Ivins Pioneer Day Celebration: All of the activities will be at the Ivins City Park. EVENT SCHEDULE: Breakfast - 7:00 to 9:00am Flag Raising Ceremony-8:00am, Parade-9:00am. Activities, Vendors and Entertainment in The Park -10:00 a.m. (or when the parade is over) until 1:00 p.m.Aug 7 to 10Washington County Fair: Washington County Regional Fairground in Hur-ricane. Wednesday: Fair officially opens at 6 p.m. CARNIVAL HRS: Wed: 6-10:00pm, Thurs-Sat: 4:00pm-11:00pm. COST: Single Tickets $1.50ea or ten tickets for $10.00, Wristbands: $25.00 (good for one person, all day) WED is FAMILY NIGHT-all rides $1.00 and wristbands are $20.00 ENTRANCE FEE TO FAIR: FREE. PARKING: $3.00 per carAug 24Enterprise Annual Corn Festival: A full day of old fashioned small town fun with craft and food vendors, softball and volleyball tournaments, continuous entertainment, Dutch oven dinner, Corn Shock, dancing if you like, and of course SWEET CORN to eat or buy. Come join in on a day of fun, food and friends. 216 South 100 East, Enterprise.Aug 30, 31Peach Days: Hurricane, UT. HURRICANE ELEMENTARY. Fun filled celebration of Hurricane’s heritage with a rodeo, parade, 12K fun run, peach cook-off, fiddling contest, quilt show, carnival, food booths, eating contest, and a display of commercial and homemade goods.


St. George Racing Events

r AcinG eVents

July 2013 races

Uncle sAM 5K

event Date: July 4, 2013 start time: 6:30 AMWhere: Dixie Sunbowl fee: $25Come run this new 4th of July tradition!! Course starts and finishes at the Dixie Sunbowl and runs along the parade route. Every participant gets an Uncle Sam hat, beard, and t-shirt!! Come run as Sam and with him at this rocking inaugural event!! Early registration will be accepted until Wednesday, June 26th for $25. Late registration will be accepted until Noon on Monday July 1st for an additional $10 late fee. Register online or in person at the St. George Recreation Center. There will be NO DAY OF RACE REGISTRATION!!!

HUrricAne trAil riVer rUn, 4 Miler

event Date: July 6, 2013 start time: 7:04 AMWhere: Stout Park in Hurricanfee: $5 Donation Distance: 4 MileThis fun 4-mile run starts at Stout Park in Hurricane and runs down to the Virgin river a, down and into a fast single track dirt trail in Confluence Park and back up out of the canyon to finish back at the park. Race amount is a $5 donation and all proceeds go to the Hurricane Cross Country Team. Overall race mens/ womens winner will receive a free pair of shoes, age division winners will receive a $20 gift card for shoes at the St. George Running Center. Register at the St George Running Center, Race morning registration ends at 6:35 am. For more info Call: 435-628-7766

BrYce cAnYon HAlf MArAtHon

event Date: July 13, 2013start time: 6 AMWhere: Highway 63, near historic

Ruby’s Innfee: $25-5K / $40-1/2One of the most scenic races in all of Utah. The race begins on Highway 63, near historic Ruby’s Inn and turns on National Scenic Byway 12-Utah’s All-American Road, running through Bryce Canyon National Park to the small town of Tropic and eventually ending in Cannonville. $3000 will be divided between male and female winners. A 5K race is also offered beginning in Cannonville heading to Kodochrome Basin State Park and ending at the Cannonville Park. Website: www.brycecanyonhalfmarathon.com

enterPrise 24tH fUn rUn 5K & 10K

event Date: July 24, 2013 start time: 6:30 AMWhere: Church Square5K and 10K Race and Fun Run/Walk. Buses leave 6:30 am from the Church Square. Entry Forms and Fees can be taken care of up to that morning. Contact Bud Randall for information 231-1512. Funds benefit the EHS Cross Country Team.

August 2013 races

PAroWAn citY YAnKee MeADoW HAlf MArAtHon

event Date: August 3, 2013 start time: 8 AMWhere: Yankee Meadow Reservoir fee: $35This race is one of the most beautiful runs in all of Utah. It starts south of the beautiful Yankee Meadow Reservoir. The reservoir parking lot is the staging area and once underway, the race continues down “First Left Hand” road for approximately 7.5 miles to Scenic Byway 143. The race continues north for the next 3 miles along 143 to Parowan before winding around a few local roads and ending up at the Iron County Fair Building. Website:www.parowan.org Phone: 435-477-9022

tHe ceDAr eXPress relAY

event Date: August 24, 2013 time: 7 AMDistance: 31 Mile RelayThe Cedar Express is a 31-mile relay race. Each team is made up of 5 runners who will each run 2 legs of the race. Each team member runs a leg and then hands off to a teammate who runs the following leg. The legs vary in difficulty and average about 3 miles, so each team member will run a total of about 6 miles during the race. Each participant recieves a high performance running shirts and a free goodie bags (if you register by August 18). Organizing 5 friends is easier than 12 friends as in longer relay races. Perfect timing for upcoming Cedar Half & St George Marathons. Beat the August heat in your town & come to Cedar City’s cool end-of-summer weather. You can choose the legs you want to run. Treats, Music, Finisher & Winner Medals & Prizes at the finish! Awesome prizes such as FREE entries to Cedar Half Marathon. Website: www.cedarexpress31milerelay.com

• S P O N S O R E D B Y •


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Hike/Bike Trail Reviews:

Church Rocks Bike TrailBy Jay Bartlett, Mechanic/Salesman, Bicycles Unlimited

For this issue we’ll be looking at a great mountain bike trail close to town called Church Rocks. There are several ways to access the trail, but I’ll go over the classic way, which in my opinion, has the best blend of single track and slick rock.

From St. George, take I-15 north, getting off at the Hurricane exit (Exit 16). Take a left at the first stop light, and continue down the frontage road until you see Winkel Distributing. Take a left just past their driveway, and head under the freeway to the trailhead.

From here the trail is a “lolly pop,” meaning you’ll out-and-back the first leg and and do a loop around the slick rock section. Total distance is about 10 miles and the trail is pretty well marked. The single track is fast and flowy, with fun descents and short-ish, not-to-steep climbs, which most people with some biking skills should be okay doing. The slick rock is more intermediate, with steeper ascents and descents, so if you are not sure of your skills, don’t be afraid to walk the sketchier parts.

A few things to remember: After about the first mile, you’ll come to a junction. Hang a left. Going right takes you down to Red Cliffs, (a trail review for another day). There is a sand pit about 100 yards long a few miles in. Most will have to walk this, but go for it anyway, you might just conquer it! Hint: it’s easier on the way back or if it’s wet.

The next junction is the start and finish of the slick rock section. Most people run this clockwise. There are a few spur trails that run under the freeway, and up over the black ridge. Remember that you want to get on top of the beautiful red cliffs to your right. Once on top, the trail is easy to find and will wrap you back around to the junction where the lolly-pop “stem” runs you back to the trailhead. Unless, of course, you choose to do another lap! There are multiple challenging lines on the rock to try your skills on. Thanks for reading this review of Church Rocks! Now get out and go for a ride!

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St. George Health & Wellness Magazine July/August 2013

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Transcript of St. George Health & Wellness Magazine July/August 2013