eorget.w w w . s a i n t g e o r g e w e l l n e s s . c o m A u g u s t 2 0 1 2

Letter from the Editor

Discovering

Crossfit in st. George

Mary, Mary Quite Contrary,How Does Your

Marriage Grow?

NutritioN 101

2 www.saintgeorgewellness.com

Letter From The EditorDear St. George & Surrounding Area Residents:

We are excited to introduce to you our magazine, St. George Health & Wellness. I wanted to take some time to introduce myself and the vision of our magazine.

My family and I have finally moved back home after a 15 year journey throughout the United States and abroad. We have lived in 7 different states (Arizona, Washington, Utah, Mississippi, Kansas, South Carolina & Texas) and in Guadalajara, Mexico during this time and have thoroughly enjoyed our experiences. However, my wife and I made the decision a year ago to pick a place to settle down (and never move again!) in an area that was close to family, close to mountains, and valued wellness in all its dimensions. With a grandmother down the road in Hurricane, parents nearby, and brothers and sisters within driving distance, we are so excited to be close to family and become a part of this community.

Personally, I have been teaching and writing at various universities for the past 11 years within the areas of psychology, business, family therapy, cultural studies and wellness. In addition, I have owned several businesses within the areas of wellness, healthcare and consulting. I highly value life balance and enjoy working with individuals, groups, businesses and communities on strategies to increase wellness and life satisfaction.

My vision for St. George Health & Wellness is to provide St. George and the surrounding area with trusted information on 5 areas: • Fitness • Nutrition • Health • Mind-Body-Emotion • Family Wellness

In addition, I want to provide a place for local resources and providers to share their expertise and insights. Each month will include articles written by experts in their field, listings of local providers and programs, and a directory/calendar of wellness events and activities.

I hope this can be a valuable resource for your family and our community.

Sincerely,

W. Jared DuPree, PhD, MBA

Media KitDemographicsSt. George Health & Wellness is designed to target young adults, families with children/teens, and retired couples interested in wholistic health. Specifically, we reach over 40,000 readers through 5,000+ distributed magazines through St. George and the surrounding areas. Magazines can be found at hotels, restaurants, tourist sites, schools, doctors’ offices, healthcare facilities, spas, online and more.

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St. George Health & Wellness Magazine | August 2012 3

C O N T E N T S

FITNESS

ON THE COVERBiking in the foothillsaround St. George

A u g u s t 2 0 1 2

4Discovering CrossFit in St. George

LETTER FROM THE EDITOR2

NUTRITION7

FAMILY WELLNESS6Mary, Mary Quite Contrary,How Does Your Marriage Grow?

Nutrition 101

FUTURE MAGAZINES WILL INCLUDE OTHER MONTHLY FEATURES SUCH AS:

• Local Health Expert Profile• Monthly Golf Course Profile• Monthly Hike/Bike Trail Review• Monthly Student Athlete Profile• Local Restaurant Profiles• Calendar of Wellness Events• Business Directory

4 www.saintgeorgewellness.com

By St. George Health & Wellness Magazine Staff

With increased interest in health and wellness, more and more options for fitness are available to our community. CrossFit caught our eye this month due to increased national media attention and popularity with this unique approach to fitness. In St. George alone, there are three separate CrossFit gyms: CrossFit Dixie, CrossFit St. George, and CrossFit Zion. Within the general region, there is also a crossfit gym in Hurricane (CrossFit 435) and one down the road in Mesquite (Iron Edge CrossFit).

So, What is CrossFit?Doing a little research on the web, CrossFit was established in

2000 by Greg Glassman in Seattle, Washington. There were 13 gyms in 2005 with more than 3,400 gyms worldwide today.

CrossFit programs seem to focus on natural movements while changing up workouts and activities. In addition, they incorporate a strong support system using a hybrid approach between a personal trainer and group class environment. In other words, you

Discovering

Crossfitin st. George

St. George Health & Wellness Magazine | August 2012 5

get the one-on-one attention in a group setting.Kyle Boyer, co-owner of CrossFit Dixie says, “We take

functional movements you do every day and put them into a short, high intensity workout. Each day will be different. We don’t have set days where we do specific muscles. We are constantly varied. You name it and we do it – from gymnastics, weight lifting, power lifts and everything in between.”

Ryan Nielsen, co-owner of CrossFit Zion believes “that new members will increase their ability to move. It just makes life easier because they move easier. They move functionally.”

What can the typical person expect from a CrossFit program?Kyle of CrossFit Dixie says a new member will join “a

foundations class (a 2 week class) where we try to teach them everything they would do. They will start with a group that is all brand new so aren’t any insecurities about not knowing what to do. Starting this group they form a support system.” On a side note, Kyle mentioned his surprise over the years of the type of friendships people make with other gym members. “That is one thing I have noticed that I didn’t expect – the great friendships they form. Friendships they wouldn’t have formed without CrossFit.”

Ryan from CrossFit Zion describes the difference between CrossFit and other gyms: “At a typical gym, you pay your monthly membership, and you’re just a number. At CrossFit you are a member of a community; you are working out together, building camaraderie. You sweat together, motivate one another. You build strong relationships. You get a home away from home.”

What are the CrossFit Games?An interesting component to CrossFit are the CrossFit Games

held regionally and nationally. This provides CrossFit members nationwide to connect and work towards a common goal.

Kyle of CrossFit Dixie describes the CrossFit games as an “annual competition that starts online where anyone can compete and get scores on various fitness activities validated by a trainer at your gym.” This year over 70,000 people signed up. Utah is part of the Southwest region and competed in Aurora, CO. The top 60 men, women, and teams compete in each region with the top 3 from each region competing nationally. Kyle has competed several times regionally saying, “The games are pretty crazy, pretty cool – seeing all these athletes in peak condition is something else.”

Overall, CrossFit in St. George seems to be a growing trend. Since CrossFit provides a unique, community-oriented feel to working out while increasing one’s health and functional movement, we would guess CrossFit will continue to grow in this area. We are even considering joining now after hearing about all the fun they are having!

For more information, visit the various CrossFit websites (www.crossfitdixie.com, www.crossfitstgeorge.com, www.crossfitzion.com)

F ITNESS

Crossfit

Kettle balls, rope and medicine ball – commonly used for CrossFit training.

6 www.saintgeorgewellness.com

by Chad Olson, MS, LMFT

I am by no means an expert when it comes to gardening, but the process by which a garden grows can be very instructive as we apply it to our relationships. I figure if Mary knows how to answer the question, “How does your garden grow?” then we should also know how to answer the question, “How does your relationship grow?”

There are a few key elements when it comes to gardening. While this explanation may seem simplistic, I think it illustrates some valuable principles. First, we need to prepare the soil. Next, we plant seeds. We then nurture those seeds by providing the appropriate nutrients and by removing anything that is potentially harmful to the plant (like weeds). After patience and hard work, we then enjoy the fruits of our labors.

Now, think of a current relationship you would like to strengthen. This pattern applies to dating relationships, marital relationships, familial relationships including the parent-child relationship, or other relationships you might be engaged in. The first step to strengthen that relationship you are thinking of is to prepare the soil. You might think it is a little late to prepare the soil if you are already in the relationship, but it is never too late to get the soil prepared and it’s not something that is only supposed to be done once. Each year in our garden we bring fertilizer in and work those nutrients into our soil. One of the best ways to prepare the soil in a

relationship is to focus on strengthening the friendship aspect of the relationship. Many couples I see are frustrated because they don’t feel they enjoy the friendship they experienced during courtship. They have “fallen out of love.” The good news is that you can choose to fall back in love by doing the same things that were done in courtship – focusing primarily on the friendship. Think about things friends do and things friends don’t do, and then follow that pattern. Friends do fun things together. They don’t talk behind each other’s backs, nor do they put each other down. They build each other up and give compliments. They are there for each other when one is having a difficult time. They share good news with each other. They keep in contact with each other – whether through phone, text, or Facebook – they are involved in each other’s lives.

Once the soil is prepared, it is time to plant. We plant relationships by investing in them – by giving them a chance to grow. We can’t expect fruit if we don’t plant. One of the best ways to “plant seeds” is to spend time developing the relationship. There really can be no alternatives to time. Relationships, like gardens, take time! Now that the seeds are planted, we must give ongoing care which consists of nurturing the relationship and identifying and removing the weeds – or the toxic aspects of our relationships. Those that have gardened know that it is not enough to just water once and call it good. And we can’t rely on the rain to take care of the watering – especially here in Southern Utah or the plants will die. We water our relationships by consistently caring for the other person. We can show that genuine concern by asking what is going in their lives and giving our full attention to that person while they are talking. You can show that you really care and were paying attention by following up through asking how certain events in their lives turned out.

We then need to identify and pull the weeds out of our relationships. In the gardening world – so far as I know – weeds do not just go away by themselves. It takes some work to get rid of the weeds, but there is also something very satisfying about looking at a garden free of weeds. There are lots of weeds that exist in relationships: selfishness, poor communication, mistrust, parenting struggles, money issues, etc. Sometimes individuals get stuck and are not sure how to remove those weeds from their relationships. There are people in the community – whether neighbors, ecclesiastical leaders, or professionals – who are willing to help. Weeds, if left unattended, can choke the plants and prevent growth. It is worth the investment to pull the weeds out to enjoy the fruits of the relationship.

After we have prepared the soil, planted, nurtured and weeded our garden, we are ready to enjoy the produce. For some reason, the vegetables/fruit seem to taste better from our own garden than if purchased from a store simply because there was personal investment in the product. The feelings of closeness and happiness in relationships are the fruits we enjoy. Lastly, don’t forget to enjoy the process of cultivating relationships. Take joy in the little successes – the sprouts, the blossoms, a newly weeded garden and enjoying the end product. Relationships can be the most satisfying and joyous experiences that anyone can have during this life – it is worth the effort!

FAMILY WELLNESS

Mary, Mary Quite Contrary,How Does your Marriage grow?

Chad Olson is a licensed marriage and family therapist in St. George, UT. He earned a Master’s degree in Marriage & Family Therapy and has been working with couples and families for the past 5 years. He currently works at the St. George Center for Couples and Families (www.stgeorgefamilies.com). See ad on page 8 for more information.

We plant relationships by investing in them – by giving them a chance to grow. We can’t expect fruit if we don’t plant.

St. George Health & Wellness Magazine | August 2012 7

By Kyler Galford

In today’s society, many of our Macro-nutrients get a bad rap and they are regularly put through the ringer by every new fad diet on the market. Yet, these fundamental nutrients are essential for optimal performance.

Carbohydrates: Carbohydrates are the body’s primary source of energy for all

bodily functions. They also play an important role in the creation and release of Serotonin. This is the reason why when we eliminate Carbohydrates from our diet our mood and energy levels plummet. This is also why when we are feeling stressed or blue, we gravitate to cookies, cakes, and alcohol.

Carbohydrates come in two forms; Complex & Simple.Complex Carbohydrates, such as whole grains, brown rice, beans,

veggies, & lentils, take the body longer to break down. This makes them a more sustainable source for energy expenditure. They also contain fiber, which adds bulk to our diet, slows stomach emptying, and increases intestinal motility.

Simple Carbohydrates; like refined sugar, syrups, candy, and soda, are the equivalent of a Ferrari on the Autobahn. They’re fast; they’re attractive. We all want them, but when there are too many on the road, you’re bound to have a collision, aka the Sugar Crash.

Proteins: Protein are the major source of building material for muscles,

blood, skin, hair, nail, and internal organs and they are also needed for the formation of hormones & neurotransmitters. Although Protein can be a source of energy, they are normally spared when a diet has sufficient carbohydrate and fat resources.

Just like Carbohydrates, Proteins have two forms; Complete & Incomplete.

Complete Proteins contain all of the essential amino acids our bodies need. Complete Proteins are those derived from animal sources; such as beef, chicken, fish, eggs and milk.

Incomplete Proteins, such as vegetables, beans, grains, seeds & nuts, do not have all of the essential amino acids. However, you can get all your essential amino acids by combining 2 or more Incomplete Proteins. For example, eating rice & beans or broccoli & tofu.

Fats/Lipids: Fats/Lipids help build and maintain cell membrane structure

and function. They are also the precursors to hormone release and they help regulate and excrete nutrients in the cells. Lastly, Fats play an important role in satiety or fullness. They do this by prolonging

digestion and initiating the release of CCK; the hormone that tells your body you are full. This is why you are ALWAYS hunger on a Fat-free diet.

Again, there are different types of Fats/Lipids; Saturated, Unsaturated & Trans fats.

Saturated Fats are those lipids that are found in lamb, beef, poultry,

pork, and products made with whole milk. Typically, a saturated fat is solid at room temperature and raises LDL (bad) cholesterol.

Unsaturated Fats, like olive oil, vegetable oil, sunflower oil, avocado, almonds, walnuts, flax seed & fish, raise HDL (good) cholesterol and most are liquid at room temperature.

Trans Fats do not typically occur in nature; with the exception of trace amounts in certain meats and cheeses. They are most commonly derived from adding a hydrogen molecule to an unsaturated fat in order to make it a solid; such as margarine or shortening. Trans fats, aka partially hydrogenated oils, lower HDL (good) cholesterol, while raising LDL (bad) cholesterol.

NUTRIT ION

nutrition 101

About the AuthorKyler Galford has worked in the wellness industry for more than 8 years as a Certified Personal Trainer. She is finishing her Master’s degree in Family Therapy with an emphasis in Medical Family Therapy. Currently, she is a Whole Fit Wellness Coach & Program Coordinator; she works with individuals, couples, and families to help them reach their full potential in physical, emotional, and relational dimensions. Recently, St. George opened up their first branch of Whole Fit outside of Houston, TX. For more information, visit www.wholefitwellness.com or contact us at wholefit.stgeorge@gmail.com (435-319-0392).

While all the Macro-nutrients are important (except trans fats), there are changes that can be made to one’s diet to ensure proper nutrition.

For example:

• Take steps to reduce or eliminate consumption of processed or pre-packaged foods.

• Eat your fruit, rather than drink it. The fiber in fresh fruit will help fill you up.

• Make plenty of room for Veggies and Complex Carbs on your plate.

• Drink 1 full glass of water before each meal and snack.

• Avoid skipping meals; otherwise you might over-indulge at the next one.

• Choose low-fat options (skim or 2%) for milks and cheese, rather than whole or non-fat versions.

• Be on the lookout for Partially Hydrogenated Oils.

• Get Creative: Try out a new healthy recipe once a week. If you are cooking for a family, trade off and let each family member pick the new featured dish.

TIP

8 www.saintgeorgewellness.com