Heber Valley Life

Tag: health

  • Fueling Health from Within

    Fueling Health from Within

    Kristen Fuller’s path to becoming a functional dietitian began with a personal transformation. After the birth of her first child, she found herself immersed in the complexities of postpartum recovery, unsure how best to nourish both her baby and her own changing body. Like many new mothers, she turned to the internet and social media for guidance—but was quickly overwhelmed by a flood of conflicting advice, extreme dieting trends, and unrealistic expectations around health and appearance.

    Rather than accept the confusion, she became determined to understand how nutrition actually works. This pursuit led her back to school and into the field of dietetics, where she combined academic training with lived experience to build a science-backed, compassionate approach to food and wellness. What began as a desire to feel like herself again became a professional calling to help others do the same.

    Today, Fuller serves as a functional dietitian at Wasatch Wellness, where she specializes in gut health, intuitive eating, weight management, and nutrigenomics—the study of how genetic variations influence nutrient processing and health outcomes. She focuses on helping people reconnect with their bodies through personalized care, practical strategies, and an approach that favors nourishment over restriction.

    Her academic journey started at Arizona State University, where she completed a degree in Dietetics and a minor in Business Marketing. Since then, she has continued to expand her knowledge through ongoing education, particularly in the areas of gut health and genetically based nutrition. Before joining the Wasatch Wellness team, Fuller ran a private practice called I Choose Healthy, where she held lectures, hosted workshops, and collaborated with schools and communities to deliver nutrition education that was both approachable and actionable.

    Throughout her work, Fuller maintains a clear philosophy: nutrition should be empowering, not overwhelming. She emphasizes whole, nutrient-dense foods while creating space for real-life preferences, emotional connections to food, and cultural eating patterns. Her approach encourages flexibility and sustainability, steering clients away from rigid food rules and toward more intuitive habits. Rather than promoting elimination diets or glorifying discipline, she helps clients find a rhythm that honors their bodies, goals, and lifestyles.

    A key part of her practice involves guiding people through the noise of health trends. While she acknowledges that some trends—like the rising awareness surrounding gut health—are rooted in important science, she is cautious about others. In her experience, methods like intermittent fasting can sometimes lead to under-eating, hormonal imbalance, and strained relationships with food, particularly for women. She encourages consistent, balanced eating as a more effective way to support metabolism, mood, and energy throughout the day. For her, food is not about control—it’s about care.

    Fuller also recognizes that nutrition is rarely just physical. Many of the individuals she works with could be navigating emotional and psychological relationships with food, often shaped by early conditioning, past trauma, or internalized guilt. Instead of just prescribing meal plans or calorie counts, she prioritizes getting to know the full person, understanding the emotional drivers that influence behavior, and helping clients explore the “why” behind their food choices. This kind of work, she believes, is where real transformation begins.

    In many cases, clients come to her after trying everything—following macros, counting calories, restricting carbs—without seeing lasting results. Fuller’s approach looks deeper, often uncovering chronic stress, digestive imbalance, or emotional eating patterns that have been left unaddressed. She frequently collaborates with therapists and trauma-informed providers to ensure that clients receive truly comprehensive care. Healing the body, she believes, must go hand in hand with healing the mind.

    At Wasatch Wellness, Fuller is part of an interdisciplinary team that shares this philosophy of integrated care. Nutrition is viewed as one vital piece in a broader system, and every patient receives a care plan designed to reflect their unique needs and goals. Whether someone is working on hormone balance, recovering from chronic illness, or simply trying to feel more energized, Fuller works in partnership with other wellness professionals to ensure a thoughtful, collaborative approach.

    Beyond one-on-one client work, she is deeply involved in community outreach. She will switch with the other providers at Wasatch Wellness monthly to share their expertise with free classes for those who want to learn, she partners with local organizations to provide nutrition education, and works with youth programs to promote healthy habits early in life. One of her current projects includes collaborating with a local dance studio to teach young performers how to fuel their bodies for strength, stamina, and recovery. Through these efforts, she brings her down-to-earth style and evidence-based insight to a wide audience, making the science of nutrition easier to access and apply.

    In her practice, Fuller offers clients simple, sustainable tools to navigate everyday choices. She teaches them how to shop smartly, avoid marketing gimmicks in grocery stores, and approach all foods—yes, even desserts and comfort meals—with neutrality. Instead of labeling foods as good or bad, she helps people learn how to pair them in a way that supports blood sugar stability, digestion, and overall satisfaction. This balanced approach allows for consistency without deprivation and helps dismantle the all-or-nothing thinking that often derails progress.

    While much of her work focuses on women’s health, Fuller’s expertise spans all demographics. She has worked with men, teenagers, athletes, and families, tailoring her care to their individual needs regardless of gender, age, or activity level. Her approach adapts to the person in front of her, not a predetermined standard.

    For those recovering from disordered eating or struggling to meet basic nutrition needs, Fuller focuses on rebuilding a healthy, peaceful relationship with food. She uses education and structure to remove the fear and confusion out of eating, while offering compassionate guidance along the way. Small, consistent steps—like introducing breakfast again or honoring hunger cues—often create the biggest breakthroughs.

    At the heart of her work is a commitment to shifting the narrative around health. Fuller views true wellness not as a destination defined by weight or appearance, but as an evolving process built on curiosity, respect, and trust in the body. She helps her clients move away from punishment and perfection, and toward self-awareness and resilience.

    Whether in the office, the classroom, or the community, Kristen Fuller continues to redefine what nutrition means in everyday life. Her work serves as a reminder that lasting change doesn’t come from restriction or control—it comes from reconnecting with what the body needs, making peace with food, and choosing care over chaos, one nourishing step at a time.

  • Find Your Fit

    Find Your Fit

    As a fitness trainer, coach, and ultra-distance runner, I’m often asked: What’s the best running shoe? It’s a fair question, but my answer is always the same—it depends on you.

    When someone begins their running journey to pursue a health or fitness goal, finding the right shoe is essential. The wrong shoes can cause discomfort, injury, or even long-term damage. Think of it like this: shoes are to your feet what glasses are to your eyes. Everyone has a unique prescription, and your shoes should match your specific biomechanics and training style.

    I’ve been there myself—frustrated and stuck in a cycle of trial and error. Back in 2009, when I started running regularly, I tried countless brands in search of the perfect fit. Most of them left me with sore feet, aching knees, and even back pain. Nothing felt right.

    Then, in 2011, I heard about a new brand called Altra, founded by a few young entrepreneurs from Utah County. I gave them a shot—and from my first run, I was pain-free. That moment was a turning point in my life. Altra shoes didn’t just ease my pain—they opened the door to a new chapter. With the right shoes, I could train harder and longer. They helped me become a professional endurance athlete, coach, and personal trainer.

    Over time, I got to know the founders of Altra—Brian Beckstead, Golden Harper, and Jeremy Howlett. Today, Brian, who was the original beta tester of the brand’s first modified shoes (yes, they used a waffle iron!), lives right here in Heber Valley. He’s also the only one of the three founders still working with Altra, now serving on the board of directors.

    “Altra is a local brand,” Brian told me. “We started right here in Utah, and we have a great history and relationship with this state. Our trail shoes—Timp, Lone Peak, Olympus, Superior—are named after iconic Utah mountains that inspired us.”

    Now that he lives in Heber, Brian says he’s enjoying a slower pace of life and looking for ways to give back to the community that helped build Altra.

    One of those ways is through volunteering at the Wasatch 100, one of Utah’s most iconic ultra-distance races.

    “Our number one selling shoe—the Lone Peak—was developed specifically for the Wasatch 100,” Brian said. “For the last six years, I’ve volunteered at the Lambs Canyon aid station, and this year I’m excited to take over the Big Mountain aid station.”

    He’s also become an assistant coach for the Wasatch High School cross country team, where his son now runs.

    BRIAN BECKSTEAD

    “My goal is to help the kids run healthy and happy.”

    “My wife grew up in Kamas, so we always wanted to end up in Heber,” he shared. “We moved here in 2019, and now that I have a bit more time, I love mentoring local youth. We’ve got an amazing group of kids here.”

    Despite his deep ties to Altra, Brian is careful not to push the brand on the athletes he coaches.

    “My goal is to help the kids run healthy and happy,” he said. “If Altras work for them, awesome. If not, that’s totally fine, too. What matters most is that their shoes support their biomechanics and prevent injury.”

    That focus on movement mechanics is at the heart of why Altra was founded—and it’s a principle I share with my own clients.

    “The shoe that makes your body perform best is the one you should be wearing,” I tell them.

    The right shoes won’t just take you on a run—they can take you on a journey. One that leads to better health, more confidence, and in some cases, a completely new life path. For me and Brian, Altra was that catalyst.

    Hopefully, the right shoes will take you places you never dreamed possible.

    More Information: altrarunning.com

  • Take Care.

    Take Care.

    Have you ever participated in an athletic endurance event? If so, you’ve likely experienced the aches, pains, muscle and joint fatigue — and perhaps even mental exhaustion — that follows. Due to that, you’ve probably had to allow your body time to normalize before resuming your training regimen.

    As an aging ultra runner who specializes in 200-plus-mile events, I know firsthand what it’s like to have to recover from endurance events, and how crucial it is to allow my body and mind recovery time. Over the years, I’ve come to realize (sometimes the hard way), that not only do I need to respect the recovery time after races, but I need to implement it within my scheduled training.

    What is recovery?

    According to the National Institute of Health, recovery from exercise refers to the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state.

    While reading that, did you notice that the definition doesn’t state that recovery must happen only after the extreme bouts of exercise, but simply following exercise?

    Each time we exercise, our heart rate goes up; muscles engage to be able to withstand prolonged periods of movement and impact; blood vessels expand to allow more blood flow; lungs and heart work harder; and our bodies break down glucose to create lactic acid to generate enough energy to exercise. And while all of these things are critical adaptations our body makes, each requires a period of recovery to get back to a resting and normal state.

    What forms of recovery are there?

    There are many ways that our bodies recover. There’s active recovery, passive recovery, ways to recover through sleep, nutrition and many in between. Each is imperative and should be intentionally implemented regularly.

    Here are some key aspects of recovery that I implement as an athlete and as a coach:

    Sleep

    Sleep is probably the most effective tool for recovery, and all you have to do is get enough of it. That’s easier said than done, I know.

    There was a time in my life when I was lucky to get six hours of sleep each night while getting up before 4 a.m. to get my workout in before getting kids to school and starting work. This was taxing on my body, but I managed. As I increased my goals to become more competitive, I had to increase my level of training. I had to counteract this added stress on my body by increasing my volume of sleep to over eight hours. As I did that, I saw huge dividends of recovery and performance increases.

    This was due to sleep helping to reduce levels of the stress hormone cortisol. Cortisol breaks down tissues in the body for energy, which is the opposite of what growth hormones do. Lowering cortisol levels lets growth hormones more effectively rebuild injured tissues. And of course, high-quality sleep that includes REM and deep sleep improves cognitive function, bolsters immune systems and supports overall mental health.

    Muscle recovery

    If you’ve seen me at the Fitstop in Heber, you know that I’m often found upstairs on the turf area using a foam roller or massage ball for a good 30 minutes before starting my workouts. I do this because I know that this extra bit of time will not only help loosen my muscles to increase muscle performance within my workouts but will also prepare the muscles to recover quicker after my workouts.

    Whether you use things like foam rolling, compression boots, or get massages from a specialized therapist (my wife, Brittany, happens to be one of the best), doing these things will reduce muscle soreness, inflammation, and break up knots that restrict motion. Regular muscle maintenance also increases blood flow and oxygen to the muscles, aiding in continual healing and repair.

    Stress management

    It’s no secret that life stressors impact our ability to recover. When we’re stressed, sleep, and time in general, is hard to come by. Exercise is often used as that stress relief, but if your active training isn’t balanced with stress management techniques like meditation or less intense exercise, your body and mind will miss out on much needed recovery.

    While I have never participated in an organized meditation session, I feel that as a runner, we get into what we call “the flow” where our brains settle into a mediated state. This allows our bodies and minds to relax even in an active state of running.

    Much like sleep, stress management techniques like meditation, yoga and “easier” workouts can reduce levels of cortisol, aiding in the recovery process.

    Nutrition

    Nutrition is one of the most important aspects of recovery that I’m continually fine tuning. In recent years, I’ve focused on selecting high quality types of protein in my daily nutrition regimen. Due to this, I’ve seen an increase in my performance and recovery. Conversely, by reducing and eliminating unhealthy carbs like sugar and gluten, I’ve increased my performance and recovery by reducing inflammation in the body.

    Proper nutrition that’s taken strategically, helps repair the muscle fibers, refills glycogen storages, helps lubricate the joints and decrease inflammation.

    In fact, research indicates that eating a balanced diet that includes healthy fats and proteins (farm fresh eggs, grass-fed beef, avocados), have beneficial increases in tissue, ligament and joint health. Additionally, timing the intake of healthy carbs like potatoes and rice around training has a positive impact on performance and recovery.

    Methods to increase the rate of recovery

    There are several innovative ways to increase the rate of recovery that are available.

    Red light therapy uses photo biomodulation, which is a low-level laser therapy that delivers red and near-infrared light to areas of your body. This helps regenerate cells, restore cell function and trigger blood flow.

    For the past year, I’ve been incorporating low light therapy at Valhalla Plus weekly in my training and recovery regimen. I have noticed an increase in sleep, mental focus and clarity within my daily activities and training sessions.

    Cold plunge is an effective way to recover after running, but not directly after weightlifting, because extreme cold can limit some muscle gain. Cold plunges constrict blood vessels, which can decrease inflammation and muscle damage. If done 6-8 hours after weightlifting, cold plunges can be effective.

    I’ve been cold plunging regularly for the past nine months at Valhalla and have experienced noticeable results in my recovery, including significant decrease in muscle soreness and reduced inflammation.

    Saunas work to dilate blood vessels and increase blood flow and can be used to repair damaged muscles. A cautionary note would be not to go to extremes on the duration and frequency of sauna sessions, so you don’t over stress your body. It is also important to make sure you are replenishing your lost electrolytes.

    Active recovery, or as I like to call it, “motion is lotion,” is the cool-down after a hard workout or the evening dog walk to keep your body moving. It’s also the short run, walk or bike ride after a hard workout to get that lactic acid out of your legs.

    After I or any one of my clients complete a challenging endurance event, it is extremely important to allow the body to recover before returning to their training for their next event or just returning to their base fitness routine. But one must not stop all together. Instead, it is important to keep moving. We call this active recovery.

    As a coach to a variety of different athletes with a variety of different goals, recovery is a key component in my clients’ fitness regimen. Whether you’re preparing for an event or just looking to increase your overall health and fitness, make sure to prioritize recovery as much as the workouts, so you can increase your chances of remaining healthy and fit.

    We’re in it for the long haul, so let’s take our time getting there.

  • Ladies Night out at Heber Valley Hospital

    Ladies Night out at Heber Valley Hospital

    Dear Friends,

    It’s back! After stepping away from Ladies Night Out for the last few years during the hospital’s construction and then COVID, we’re excited to welcome you back for Ladies Night Out 2023: Happy. Healthy. You. With special guest, Ann Romney. Heber Valley is where Ann rediscovered her love of horses and she wants to give back to our community and the women who call it home.

    Ann will speak from 6 to 6:45 p.m. She’ll reflect on her health challenges with multiple sclerosis, early-stage breast cancer, how health challenges affect mental health and how women can take charge of their own wellbeing. After Ann’s fireside chat, you can mingle with local providers, gather health information, and enjoy delicious, healthy food.

    The event will be held just outside the hospital on 1500 South. Seating capacity is 500.
    Wednesday, October 11, 2023
    6 – 8 pm
    Heber Valley Hospital

    Sure hope to see you! 

    Fireside Chat with Ann Romney

    Ann Romney is the two-time best-selling author of “The Romney Family Table” and “In This Together” and Global Ambassador for the Ann Romney Center for Neurologic Diseases at Brigham and Women’s Hospital. Mrs. Romney also sits on the Board of Directors of CharityVision, which focuses on empowering local physicians in the developing world to bring sight to those most in need. In 1998, Mrs. Romney was diagnosed with Multiple Sclerosis. She has volunteered much of her time to raise awareness of the disease. By raising the profile of MS, as well as raising funds for advocacy and research, she is determined to make a difference in the lives of people who suffer from the disease.
    The Romneys have been married for 54 years. They have five sons, 25 grandchildren, and two great-grandchildren.

  • Healing Mind, Body and Spirit

    Healing Mind, Body and Spirit

    Since opening their doors in early 2021, mental health clinic, Heber Valley Healing, has been an invaluable resource in guiding Heber Valley residents along their mental health journeys.

    Sisters, Cheryl McBride and Marci Heugly, opened the clinic together with a simple but powerful goal to “provide exceptional mental health services to those in the Heber Valley and surrounding areas.” Their full schedules and client success demonstrate that they are doing just that.

    Bridging a Gap in Heber Valley

    Heber Valley Healing is located within the Lifestyle Chiropractic office on Gateway Drive. The clinic offers outpatient mental health counseling for depression, anxiety, trauma, eating disorders, women’s issues, marital and family issues, youth struggles and more. The clinicians offer both in-person and virtual talk therapy appointments, and have found great success with both formats.

    While visiting families in Midway a few years ago, McBride quickly observed that there were not enough mental health resources for such a fast-growing valley. This seems to have been an accurate observation. After opening their doors, referrals from physicians and word-of-mouth recommendations quickly brought in many Heber Valley residents seeking therapy. McBride has been grateful to work with clients from a diverse range of racial identities, religious backgrounds and socioeconomic statuses.

    A Loving Foundation

    McBride and Heugly spent most of their childhood years in Sandy, in a large family of eleven children. The sisters agree that their father’s fulfilling career as a social worker paved the way for them both to pursue careers in the field.

    “Therapy was normalized in our home,” shares McBride, “and watching the way our dad helped people gave us an underlying love for all people, and a willingness to help.” This familial foundation of love and service is evident in both McBride and Heugly’s therapeutic philosophies.

    “It feels like such a privilege to be in this role,” shares Heugly, “creating safe and vulnerable spaces for people to find resources within is so powerful.”

    McBride believes strongly that “every person has the tools within themselves to heal,” and feels that the role of a therapist is “to help you believe that, and to guide you toward your fullest potential.” After nearly 30 years of experience in the field, McBride has seen countless people overcome life challenges and crises, and truly believes that every person is capable and deserving of healing.

    Mental Health in Modern Times

    In recent years, more and more people in the US have been seeking mental health services. Heugly and McBride agree that this is due to the increased psychological distress in the wake of  Covid-19, as well as the increased normalization of therapy.

    “The biggest growth in demand has been among youth,” Heugly says, “so many messages youth are getting these days is that they are not capable, and that they have some void to be filled. I am passionate about helping young people reclaim their power early on, so that it isn’t so challenging later in life.” For people of all ages, Heugly wants to reframe the act of asking for help as one of strength and bravery rather than one of weakness. She feels that this shift can be revolutionary for the future of mental health.

    Challenges as a Mental Health Professional

    Being a committed practitioner in the mental health field comes with its own set of challenges. Heugly is grateful for the ways her educational programs emphasized self-care and awareness of burnout. “In order for this career to be sustainable, I can’t try to be perfect,” says Heugly, “we have to realize that this is not just happening to our clients; this is happening to all of us.”

    McBride shares that she had to do the work of processing the trauma of her past before she felt capable of being a good clinician, “the drowning can’t save the drowning,” she says. She has worked in many different settings within the field, but has found most fulfillment and stability in her work at Heber Valley Healing, where “people come in voluntarily, ready to put in the work to heal.” McBride prioritizes self-care and personal joy through nature, family, and community.

    Looking Ahead

    The spread of alternative, somatic therapies has exploded in recent years, and though Heber Valley Healing primarily focuses on talk therapy, they are continuing to learn about developments in the field, and hope to expand the breadth of their work. The clinicians frequently refer their clients to utilize modalities such as trauma-informed yoga, equine therapy, art therapy, creative writing, nutrition, massage, chiropractic therapy, sleeping patterns and more.

    Though they are not sure of their next steps at this point, they are dreaming of creating a wellness center in the valley that would offer these alternative techniques independent of or along with talk therapy. Both McBride and Heugly feel that these body-based and creative activities lead to more holistic, sustainable healing, and believe that these methods are made more powerful when done in community.

    Words of Wisdom

    I asked the pair their advice for people in our community who are struggling with their mental health, but may not feel ready to reach out for help.

    “There is a lot of stigma and fear about asking for help, especially if you have been in a home that emphasizes independence,” says McBride, “I encourage people to first and foremost create meaningful connections in their lives, that support is essential.” She encourages people to step into a moment of courage to ask for help and recognizes that therapy can be a new and scary experience. “Bring your safe person with you for the first few sessions if you need, take your time, be patient with yourself as you build your trust and confidence in your healing process.”

    McBride also recognizes that not everyone has the resources for therapy, and encourages folks to utilize the suicide and crisis hotline (988), free online support networks such as SafeUT, and free podcasts exploring mental health topics.

    Heugly reminds us that “healing is a forever process that requires grace and compassion along the journey. No matter where you are at right now, give yourself gratitude throughout the process, no matter how slow or incremental.”

    If you or a loved one may benefit from mental health services, visit HeberValleyHealing.com

  • Premium Access is Now Available Through Concierge Health

    Premium Access is Now Available Through Concierge Health

    “I have been a patient before. I can understand from that perspective that if your experience is slow in getting a response, and you’re not a medical professional, that can create a lot of anxiety and mental anguish.” Dr. Boker and his partner, Dr. Wyatt Horsley, aim to eliminate as much of that distress as they can through their work with the Intermountain Healthcare Concierge Health program.

    What, exactly, is concierge medicine? Dr. Bokor describes concierge medicine as “creating a more personalized healthcare experience with direct access to your primary care provider. In that vein,” he explains, “we have set out to create a very patient-centric and personalized experience for each of our patients.” Patients in the program pay a yearly membership and, in exchange, receive access to services such as: round-the-clock access to their doctor via cell phone communication, annual preventative exams and testing, assistance navigating what is becoming an increasingly complex medical and hospital system, and an overall higher level of care than what might be available in a traditional primary care practice. By relying on the membership model as opposed to a traditional insurance-based practice, Concierge Health is able to limit the number of patients in the program; meaning that each patient has greater access to their doctor and more of their doctor’s time available to them. And according to Dr. Bokor, that time is what makes all the difference.

    “We were able to lower one of our patient’s drug costs by $450 per month,” he says, “because we were actually able to look at each medication…and actually have time to one-by-one go through those medicines with their insurance plan. We were able to overcome those barriers and get their medicine costs down to the point where they’re saving $5400 per year.”

    “And I think the difference between us and regular clinics is time.” He continues, “They don’t have that kind of time. As a physician that operated in the insurance-based space for many years, I didn’t have that kind of time. My patients didn’t have that kind of access to me; to be able to set aside time just to review medications and go through them one-by-one to see if we can lower costs.”

    And while saving money is a benefit Dr. Bokor can frequently offer his patients, he also often saves his patients time, and sometimes their lives. His clinic’s experience with the healthcare system, and the extra time they are able to devote to individual patients, allows Dr. Boker and his team to aid patients who need specialized care to receive that care sooner. Utah’s high rate of growth means that many patients in the state find themselves waiting many months or sometimes up to a year for access to specialist care. “With our patients,” Dr. Bokor explains, “we’re curating those visits and they’re getting in more smoothly and more quickly.” One patient who required a surgery was able to access that care weeks earlier than they would have otherwise had they not had the assistance of Concierge Health. “So again, we’re getting people back to that previous state of health faster than they would have otherwise been able to achieve that.”

    Dr. Bokor tells the story of another patient — a patient who had spent a decade living with an undiagnosed condition. After ten years with no answers, Dr. Bokor and his team were able to diagnose the illness on their very first visit with the patient. “Had we not seen that patient,” Dr. Bokor shared, “I fear that [they] would have succumbed to their illness within the year. So just by catching things and being active and spending time with our patients we are saving lives. There’s no doubt in my mind.”

    When asked what kinds of patients might benefit the most from a program like Concierge Health, Dr. Bokor insists that nearly anybody might receive a benefit from the program. “If somebody wanted more convenience where they have more direct access and their doctor’s cell phone number,” he says, “that patient benefits from concierge medicine. The patient that has a high-deductible plan would save money — probably more often than not — by using concierge medicine…so any of those patients that want prompt healthcare delivery and that’s important to them. Anybody that feels their healthcare is a priority, they also benefit from concierge medicine because they’re actually having a personalized relationship with their doctor — a personalized dialog with that provider.”

    Dr. Bokor’s goal, and the goal of IHC Concierge Health, is to “serve individuals that also take an active role in serving their families and communities.” From business leaders and employers, to single parents. “We take care of anybody at any socio-economic level that wants to put their best foot forward in their health.” Dr. Bokor describes the program as “an investment in your health…most people look at their cell phone charge as a necessary charge,” he points out. “That goes on their bill every month, and they just pay it. How much is your healthcare worth to you? And I ask that rhetorically to all patients that are considering this. How much per month or per year is your health worth to you? And how much is it worth to you to have a doctor in your corner when you need them the most? We’re there for those people.”

    How successful does Dr. Bokor think concierge health has been so far?

    “I think we’ve been very successful. I think the biggest evidence of that is that we’re creating more and more new relationships. That’s the best sign of growth in this day and age; creating more positivity and more relationships that are beneficial to all participants.”

    Dr. Bokor describes his practice as a two-way street, where he can be there for his patients, and his patients can count on him and his clinic. And that, he says, “is a really formidable goal in medicine, with all the distrust and changes to our healthcare system. We have not only set out to do that, but we’re growing and achieving that goal.”

  • Community Health and Wellness

    Community Health and Wellness

    Join us Thursday, June 30th from 7:00 – 9:00 pm at the Community Health and Wellness Center located at 345 West 600 South #401 in Heber City and get to know your local providers.

     

    Ron Dummar, DC MOAM

    Kirsten Nelson, NP

    Kristi Mackie, Brain Body Soul Alignment Coach

    Jamime Bringhurst, LCSW

  • Slow your Roll

    Slow your Roll

    “Cyclers see considerably more of this beautiful world than any other class of citizens. A good bicycle, well applied, will cure most ills this flesh is heir to.”
    – Dr. K. K. Doty

    Are you ready to shake it up a bit? Do you need a mood-boosting change as you head into summer? Are you looking at rising gas prices and thinking it is time to try a different mode of transportation? A bike may just be the answer. Picture yourself starting your day on two wheels, breathing in the fresh air and taking in the sights of the grand Timpanogos and passing green farmland. Imagine the feel of a cool breeze on your cheeks as it rejuvenates your spirits. Riding a bicycle around town can provide financial, physical, mental, and environmental gains.

    Wasatch High teacher, James Hansen, has been riding his bike to work daily, rain or shine, for the last three years. He sold his car after his first year living in the valley. James shares that selling his car has saved him thousands of dollars a year.

    With the average price of gas over $4 per gallon, one estimate shows that a typical household will be spending an additional $2,000 this year on fuel.1 This does not include the money that could be saved on vehicle registration, maintenance, and insurance. Instead of watching all your pennies drained from your bank account into your gas tank, you could start commuting and running your errands by bike. James shared, “I don’t just bicycle to work, but to the grocery store, picking up the kids from school, and all over the valley during XC season as I ride along with the runners.” This change in transportation doesn’t only benefit your wallet; it can improve your health too.

    Think about the amount of time you spend in your car completely sedentary. Now, consider spending at least a quarter of that time on a bike by planning to bike a couple days a week. Contemplate the impact this could have on your physical health. It could be life-changing, perhaps even life-saving. Researchers see positive ties between cycling and prevention of cancer, diabetes, and cardiovascular disease.2 The tie between cycling and good health has certainly been apparent for James. “At my last check-up, my doctor said I had the metabolism of a 16 year old,” James shares. This is pretty amazing considering James, at 33, is over twice that age.

    Mental health benefits also abound. Studies show that cycling can protect you against brain tissue loss and encourage new brain cell development. One survey by Cycleplan found that 75% of its participants noticed improvement in their mental health after they started cycling.3 Some even expressed a decrease in depression and anxiety. Cycling provides the ideal opportunity to practice mindfulness and to be completely present in the moment. Sir Arthur Conan Doyle expressed this idea perfectly: “When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking.” James has appreciated the reduced stress that has come with being able to cruise along with no need to sit in traffic. He also enjoys the ease of stopping to talk to someone.

    Environmentally, riding a bike versus traveling by car is a no-brainer. You don’t have to worry about contributing to traffic congestion and pollution. You can do your part to keep our valley’s skies smog-free and our mountain air clean. According to HealUtah.org
    driving our vehicles is the biggest contributor to our air quality problems.That is a big motivator for James, who says, “[…] there is a lot of potential to reduce emissions and pollution by cycling more.” He would love to see our valley take on more of a European feel, meaning that the city is planned and designed in such a way to promote and serve pedestrians and cyclists over vehicles.

    You may be concerned that your commute is too far to consider traveling by bike. This is where the curtain lifts and a lone spotlight shines to reveal an e-bike in all of its perpetual glory. An e-bike is an electric bike and it is likely you have seen them out and about. The e-bike has a motor on it that allows the rider to have assistance as they pedal. The cyclist can choose the level of assistance they prefer, allowing for longer mileage while exerting less energy. Electric bikes allow the rider to go up to 20 mph.

    If your interest is piqued, there are a few places in town to do your research on the best bike for you. Slim and Knobby’s Bike Shop, Gravity Coalition, and Wasatch E Bike, are all great places to start. If you just want to rent a bike to ride for the day or the week, check out Wasatch E Bike or Rover All Over. Maybe you have a bike in the garage and it just needs a quick tune-up. Slim & Knobby’s, Midway Adventure Company or Gravity Coalition can take care of you. With a road or paved trail to get you where you need to go, why not give it a try and see how going from four wheels to two can benefit you.

    Know before you go

    Stand out

    Invest in lights and reflective gear so that you can easily be seen day or night. Make eye contact or wave to drivers to make sure they see you when crossing a side street, parking lot, or driveway.

    Safety first

    Become acquainted with bicycle laws and safety. Check out the Utah Bicycle Commuter Guide. Also read the article “How to Not Get Hit By Cars” on bicyclesafe.com to help you consider situations you will be facing on a bike and how to safely navigate them. For example, avoid riding on sidewalks, ride with traffic, don’t stop in a vehicle’s blind spot, and don’t pass a car on the right.

    Head gear

    Get the right helmet fit to make sure your head is always protected.

    Climatize

    The Dutch, who are known for riding in all kinds of weather, like to say, “You aren’t made of sugar.” You can handle the weather year-round if you’re dressed for it. A pair of warm gloves, a Gore-Tex™ shell, and thin beanie under your helmet can keep you comfortable on winter days. Dress in layers and avoid loose-fitting clothing. When commuting to work, consider bringing a change of clothes.

    Accessorize

    Get the needed components for your bike. Maybe you want to haul kids or groceries. There’s a way to do it. Don’t forget a lock to keep your bicycle safe.

    MANNERS, please!

    Be courteous. Ride defensively and be polite. Take it slowly at first and be predictable to others on the road.

    1 https://www.cbsnews.com/news/gas-prices-household-impact-2000-a-year
    2 https://kbobike.com/blogs/news/benefits-of-outdoor-cycling-kbo-bike 
    3 https://www.bikebiz.com/the-mental-health-benefits-of-cycling

  • Ice, Ice, baby

    Ice, Ice, baby

    The popularity of outdoor cold-water exposure surges in the Heber Valley. Are you ready to take the plunge?

    My history with intentional cold-water exposure began the summer of 2009 while growing up in Midway. My older sister and I would fill a 10-gallon bin with cold water from the hose in our backyard. We would squeeze into the container — squealing and giggling we’d stay in as long as we could stand it — we called this activity ‘cold bravery’. As I got older, my family and I continued to get in cold water wherever we could find it; in the Uinta Mountains, Zion National Park, Yosemite National Park, and in the Provo River here in Heber Valley. I knew that these experiences connected me to nature and generally felt great but beyond that I never thought much of it. That is, until I began to notice people in the Heber Valley community mindfully and regularly swimming, standing, sitting, and dunking in the Provo River entrance across the street from Legacy Bridge.

    I’ve discovered that quite a few community members take part in this activity year-round, especially during the winter months. Some go solo, others in pairs, and many in large groups of fifteen or more people. These cold-water experiences range from frantic polar plunges to mindful, meditative dips. The practice of the latter initially piqued my curiosity. As it turns out, a calm dip in cold winter water is not an uncommon or new phenomenon for humans. According to Heber Valley resident, Yoga Therapist and meditation teacher, Elise Jones; calmly submerging oneself in a frozen body of water and slowing the breath is an ancient yogic practice, modernly referred to as ‘cold hydrotherapy’. For many people, myself included, mindful, outdoor cold hydrotherapy has become a ritual, and an important component in maintaining physical, mental, and spiritual health. I spoke to a few residents about how they started and what keeps them coming back.

    Cindy Eggertz is a nine-year resident of Heber Valley, and an avid enthusiast of outdoor cold-water exposure. It wasn’t a health article or Instagram post that instigated her first river dip, but a prompting from God. “I have always struggled with depression, but around January of 2019, the thought of living seemed impossible. I prayed to God again and again, asking for this burden to be lifted. One night, I was kneeling there listening, and God told me I needed to get in the river.”

    Without any prior knowledge of cold hydrotherapy, this felt like a strange answer to Eggertz. But she promptly reached out to her circle of girlfriends. With deep snow on the riverbank, this group of women timidly plunged in the cold winter waters of the Provo River. This first experience consisted of getting in and out of the water as fast as possible, shrieking, giggling, and running back to the comfort of blasting car heaters — a common response to one’s first polar plunge experience. After a few more frenzied attempts, the group of women considered the benefits of taking a slower, more mindful approach. Among this group was Sheena Jibson, who continues to practice consistent river dips. Jibson shared that these experiences have profoundly deepened her connection with her friends, nature, and herself. She has also experienced a newfound sense of steadiness. “When you’re in that situation and you’re in freezing cold water and it’s taking the breath out of your body, you have to focus on your breath, and then you settle down your body and mind and realize you are okay. I try to apply that to everyday life, coming back to my breath and finding that ‘okayness’ within.”

    Cold water meditation has become popularized in recent years by a Dutch man named Wim Hof, a motivational speaker also known as “The Iceman”. He is best known for calmly withstanding extreme cold temperatures and developing the Wim Hof Method, a meditation technique characterized by specific breath patterning, cold water exposure, and mindful focus. Hof asserts that increased energy, better sleep, a stronger immune system, reduced stress levels, heightened focus, and increased mental control are benefits of meditative cold hydrotherapy1.

    “Something about the cold water resets my system, and I just feel clear again every single time.”

    In developing a consistent practice of this ritual, Wasatch County river-goers have chiefly experienced the mental benefits. Eggertz shared what three-years of consistent cold water hydrotherapy has done for her: “It pulled me from the darkness. Something about the cold water resets my system, and I just feel clear again every single time.”

    Scott Whitaker, Heber Valley resident of 32 years, gets in rivers all around the valley. He immerses himself weekly and has noticed clarity of thought and heightened physical sensations that make him crave the cold water.

    For me [Elle Taylor] personally; Both my mother, Joni Taylor, and I have found consistent river dipping to be an anchor through the challenges of life and a connective force to nature and each other. My mother, Joni, explained, “I have noticed a significant difference in my reactivity, there is something about having to control my response and knowing that I can get through something difficult over and over.” She and I, like Whitaker, feel a physical and mental craving for the river, and have engaged in this ritual dozens of times in the past year.

    Jibson described a kind of post-river euphoria, marked by an intense sensation of heat and exhilaration. It turns out the science behind cold water exposure supports this description. When getting in extremely cold water, the initial cold shock releases stress hormones like cortisol and adrenaline, kicking on the body’s ‘fight or flight’ response. As the shock subsides, the body then releases endorphins and serotonin; chemicals that stabilize mood and increase feelings of happiness. The recommended time frame to stay in extremely cold winter water is between 5-10 minutes. This range is considered to be an adequate amount of time for these processes to safely occur. These chemical releases lead to the post-river euphoria and craving, similar to the rush one feels after intense exercise2.

    Photo Courtesy of Cindy Eggertz

    Mindful, outdoor cold hydrotherapy has become a ritual, and an important component in maintaining physical, mental, and spiritual health.

    For Whitaker, getting in water outdoors has always felt instinctual. “Growing up, if there was water, I was gonna get in it,” said Whitaker. He has translated this mindset into his relationship with his wife and three boys, and considers water to be a central piece of their memories together. “Water is a great teacher, and it teaches you something new each time you get in.”

    Our biological need for water innately connects us to it, but these days, we are not all instinctually connected to natural water like Whitaker and his family. According to the 2021 Valuing Water Initiative, “Our profligate use of water as a resource, along with our technological membrane that separates us from the outdoors, keeps us out of touch with the deep connections available to us in nature. Across countless religions and cultures globally, humans have historically held ritualistic, spiritual relationships with bodies of water3.” Mindful, intentional outdoor cold-water experiences have the potential to reconnect people with the sacredness humans have previously found in relationship to water and nature.

    The overwhelming consensus, among the Heber Valley river-goers I spoke with, was that there is something special and important about breathing through things that we naturally resist. Whitaker describes each river dip as a “mini-death,” and feels empowered by the feelings of overcoming such a thing. Jibson has come to see the presence of discomfort in our lives as fundamental stating that, “Everything in our lives right now is so comfortable. In the winter, we can sit in our houses by the fire, turn up the heat, put our socks on — and I do. But it’s in uncomfortable moments that you feel alive, and I think we’re meant to feel alive.”

    1 Wim Hof Method, n.d.   2 Straight Line Swimming, n.d.   3https://valuingwatrinitiative.com)

  • 6 Tips to elevate your skincare

    6 Tips to elevate your skincare

    Do you feel as if it’s time to turn in your skin resignation? Or, have you reconciled with the skin you inherited from your parents? Don’t give up! Having nice skin can be at least partly attributed to our genetics; however, there are environmental impacts that should be considered as well.

    Air, water, health, diet, sun exposure, heat, and products applied to our skin, all have a significant impact on our skin, health, and look.

    In my book 30 Day Skin Fix I help you learn rapid, simple, and scientifically proven steps for better looks and healthier skin; brushing aside unnecessary detail I immediately hone in on what you need to know and help you separate the fact from fiction; giving you real results and confidence to find the best skin care suited for you. Let’s ‘face it’ living at a higher altitude in the Wasatch Back, we have unique forces affecting our skin daily. Here are a few tips from my book that can help you know how to deal with the elements and learn to love the skin you were given!

    Air

    Dry air, common to Utah’s arid climate may trigger dry skin problems like winter itch or eczema, which can lead to an increased risk of skin infections and hypersensitivity. Daily moisturizing with a moisturizing cream is a crucial first step to protecting your skin from rashes, winter itch, and eczema. You can also use a humidifier in your bedroom or humidify your central air to help combat the effects of our dry climate on your skin.

    Humid air or climates tend to result in better moisturized skin but sometimes over-moisturized skin is prone to yeast or fungal infections. You may need to dry your skin better after bathing to avoid rashes and infections, especially in skin folds. Applying a powder to your skin folds, and other areas that get oily or moist may be helpful. Antiperspirants that are clinically strong may be helpful to apply not only on your armpits but to other areas like feet, inner thighs, mid chest, and under breasts. Use the antiperspirant sparingly or you can over-dry and irritate the skin.

    Water

    Hard water contains minerals that can worsen your dry skin, aggravate acne, and even accelerate aging of your skin. Some studies show more dry skin problems like eczema in communities with hard water. It is theorized that soap surfactants do not rinse off the skin as easily with hard water and, instead, may clog pores worsening acne. Also, the minerals in hard water can remain on the skin as cations, which can form harmful free radicals. Free radicals cause the break-down of the youthful collagen and elastin in your skin and lead to premature skin aging. If you have hard water, don’t panic, you just may need to use extra moisturizing and gentle soaps. If you do suffer from recurrent eczema or similar rashes, then you may want to consider getting a water softener in your home.

    If you love swimming, be aware that sometimes we can catch mild rashes from microorganisms found in our local lakes. It is best to rinse off with a mild soap and warm water immediately after swimming in a lake, pool, or hot tub. A trick I recommend for the rash-prone regular swimmers is to apply an occlusive moisturizer like Vaseline ointment all over your skin prior to getting in the water. The ointment creates a barrier to protect your skin and can reduce your odds of getting a rash.

    Health

    In order for your skin to be healthy, the rest of your body has to be healthy too. That includes getting regular, or at least, annual primary care doctor checks. An annual skin cancer screening with your dermatologist is also critical to the early detection of skin cancers. For the healthiest skin, quit smoking, minimize alcohol intake, exercise regularly, and eat a well-balanced, low glycemic diet. When we are at our healthiest, our skin is said to glow. Some of us get trapped into trying too hard to get our skin to glow or be colorful and resort to tanning salons or heavy makeup. This can be counter-productive and, when overdone, may actually look unhealthy. Finally, the ultraviolet radiation we get in tanning salons is just as harmful, if not more harmful, as tanning outside in the sun. Cumulative tanning can cause not only wrinkly aged skin, but deadly skin cancer too. There is no such thing as a safe tan. Unless, it is the fake spray tans, those are ok. Just don’t inhale them.

    Diet

    For better overall skin health it is best to eat more vegetables, fruits, whole grains, antioxidants, and omega 3 fatty acids. If you are acne-prone, then avoid sugar and lactose. If you are wart-prone, try increasing your zinc intake. For healthy skin, hair, and nails, make sure you get adequate vitamin D and B12 in your diet or consider obtaining those nutrients in a supplement. If you tend to have rashes such as eczema, psoriasis, or other inflammation in the skin, you can try a turmeric dietary supplement. Turmeric is known to calm inflamed skin.

    Recent science has shown that acne is worse in sugary or high glycemic diets. New studies have even shown that the gut bacteria in people with acne are different than normal. A healthy and low glycemic (low sugar) diet should protect most people from this imbalance in bacteria or you can see a gastroenterologist MD for testing.

    Sun Exposure and Heat

    With the sunny, high altitude we experience living in Wasatch County we have the advantage of getting adequate vitamin D — even if we are outside for only ten minutes per day. I do not recommend sunbathing for vitamin D — or ever — for any reason. It is a false myth that sun is good for acne. The sun does suppress our skin’s immune system briefly after exposure which gives the illusion that the acne is better. However, all the dead damaged skin cells left by the sun exposure clogs the pores and creates more acne later.

    Bottom-line, avoid the sun like the plague with protective clothing, hats, and mineral sunblocks that are applied evenly, and repeatedly every one and a half hours. The sun ages our skin with more force than any other factor. Just like those who live by a sunny beach, we who live on a sunny mountain will be at increased risk for aging brown spots on our skin, wrinkles, pre-cancers, and skin cancers. It is believed that for every 1,000 feet above sea level, we get at least 5% more UV radiation.

    Heat may amplify some of the damage that we already experience to our skin from sun. Are you one of those people that flushes easily with heat? If you have this heat-sensitive condition you may be particularly at risk of experiencing skin problems like rosacea or melasma from heat. With this sensitivity, you should avoid hot tubs, saunas, steam rooms, hot showers, hot yoga, and other vigorous exercise in heat if you do not want to worsen or trigger your condition.

    Moisturizers

    Daily application of a moisturizing cream is a crucial first step to protecting your skin

    Moisturizers may add moisture by containing ingredients that absorb water from the environment or lock-in moisture already there on the skin. Ideally, you may want both kinds of moisturizers in your collection. Petrolatum and Dimethicone are common ingredients in moisturizers that lock-in moisture and act as effective barriers to the elements. Both are non-comedogenic (won’t cause acne). While petrolatum is known by dermatologists as the most effective moisturizing skin barrier, dimethicone is less greasy and more cosmetically acceptable for use on the face. Water-absorbing Humectants such as glycerin, sorbitol, propylene glycol, hyaluronic acid, and sodium PCA, are also important ingredients to look for in moisturizers. For more severe dry skin, the moisturizers that lock-in and absorb moisture are the best choice.

    Recently there has been a lot of chat about “ceramides” in moisturizers. Ceramides are fats or lipids that are part of our skin and allow formation of our protective skin barrier. When you have eczema or dry skin, you may be naturally deficient in ceramides, and daily replacement might be helpful. Make sure to look for the ingredients best suited to help your skin’s situation as you shop your favorite brands.

    While we may get frustrated by our unique set of skin problems, inherited or not, we can be empowered to take charge of our environment and how we care for and protect our skin. Understanding our skin’s environment is a simple but rewarding step we all can take.

  • Altitude With An Attitude

    Altitude With An Attitude

    The Heber Valley Sits Comfortably At Just Over 5,500 Feet Above Sea Level. If You’re Coming From A Lower Elevation, There Are Steps You Can Take To Ease The Transition To A Higher Altitude.

     

    A few years ago, my husband and I spent a week in Newport Beach, California, and needed to be in Aspen, Colorado the next day. As we raced through the states, we hardly noticed the uphill drive. Arriving in Aspen, we settled in. However, we soon noticed headaches, dizziness, and nausea. It took a day before we realized what was happening. We were suffering from our first real bout of altitude sickness.

    Growing up in Utah, I barely noticed altitude changes. We lived at a moderately high altitude and drove up and down canyons all the time. But this extreme change, from sea level to over 8,000 feet in a day, gave me a new respect for the ways that high altitude affects us.

     

    The Downside of the Upside

    Major high-altitude sickness occurs mostly at elevations of 8,000 feet above sea level. But mild symptoms can occur at lower altitudes as well. Heber City, for example, rests at about 5,600 ft, while neighboring Park City lies at 7,000 ft. According to Harvard Health Publishing, altitudes of 5,000 to 8,000 feet are considered moderately high. And even moderately high levels can produce multiple health effects, including lower oxygen levels, higher UV radiation, and dehydration.

    Research is also being conducted on possible connections to mental health. A study done in 1963 suggested that higher altitudes could lead to depression, irritability, anxiety, and apathy. Most research done in this area has been focused on hypoxia. This means that blood oxygen levels are lower in higher elevations, which could negatively affect the brain and psychological responses.

    Dr. Kelley H. Woodward, Medical Director of the Live Well Center in Park City, shared that “While most people adjust very well to living at higher elevations on the Wasatch Back, there are several health effects we need to be aware of.”

    He noted that when people first move to higher altitudes, there is an adaptation period that usually lasts three to four months. “Before they have fully adapted, they will have noticeably lower exercise tolerance and even find they get winded more easily with simple activities like climbing a flight of stairs,” he explained.

    In some cases, high altitude also affects sleep quality. “With the lower oxygen pressure at higher elevation, sleep is more disrupted for some,” Dr. Woodward said. Sleep apnea is also a more pronounced issue and could be a long-term problem. In addition, those with lung disease, anemia, and heart disease might have a longer adaptation period and “may not be able to maintain adequate oxygenation even after prolonged living at higher elevations.” Quickly going from low altitude to high can cause other symptoms such as headache, confusion, shortness of breath, and dizziness.

     

    So, You Want to Live in the Mountains…

    While multiple challenges come with high altitude, some basic precautions can prevent most problems. Staying hydrated is a must. According to Harvard Health Publishing, “you will lose lots of water through your lungs, even if you don’t perspire.” Dr. Woodward adds that “addressing dehydration risk is simple: Carry and drink water frequently during all physical activities. Get that reusable water bottle, decorate it to your liking…then use it!” Hydration also helps protect against nosebleeds, another common ailment at higher elevations. However, even without internal dehydration, nosebleeds can occur because of the dry mountain air.

    Low humidity dries the nasal membranes, making them more brittle. If necessary, a saline nose spray can help hydrate nasal passages, having a humidifier in the home helps too, especially in the winter months.

    The drier air can also make skin dry, itchy, and cracked. Chapped lips are common. Using a good moisturizer for the body is essential. When exercising, it’s important to remember that the lower oxygen levels of the thinner air make it more strenuous for the body. It is much easier to exercise closer to sea level than it is in the Heber Valley. Jonelle Fitzgerald, Health Director for Wasatch County Health Department, explained, “We recognize that exercise is a little bit harder. It’s still definitely so important, and as you acclimatize, it gets easier.” She reminded people to recognize the altitude so that they will be more accommodating. “Just be aware; watch yourself,” she said. “If you’re getting super winded, sit down and rest. Recognize that the air is different here.” Dr. Woodward suggested that people gradually increase to their usual intensity and duration. “Don’t risk injury by overdoing it,” he warned.

    Another major issue at high altitudes is greater exposure to UV rays. This is not caused by being closer to the sun, but rather because the atmosphere is thinner, and the sun can travel through it more readily. Snow blindness, although temporary, can occur from higher UV rays reflecting off of the snow. Cold temperatures and dryness, common at higher elevations, can make it even worse. According to Healthline.com “When too much UV light hits the transparent outer layer of your eyes, called the cornea, it essentially gives your cornea a sunburn.” Sunglasses and sunscreen can help, and both should be used when outside.

    Sleep issues can be lessened by getting a medical evaluation for chronic problems. “Don’t ignore persistent sleep problems,” suggested Dr. Woodward. “There are ways to overcome the effects lower oxygen levels have on sleep.”

     

    The Upside of the Upside

    It’s a trade-off. Mountain living offers many opportunities to enjoy nature and breathe fresh air. Exercising at higher altitudes can actually strengthen the heart.  Post Independent News writes that “people living at higher altitudes tend to be healthier … They weigh less, have less cardiovascular disease and some types of cancer, and live longer.” High-altitude training is often used in sports to increase endurance. And even though the increase of sun exposure can escalate some risks, it also increases Vitamin D, which may give extra protection to the body.

    Research is continuing to discover links between health and altitude. Dr. Woodward gives this great advice: “Acknowledge and respect that the elevation changes challenge our bodies and require adjustments.” In general, drinking lots of water, using a good moisturizer and chapstick, remembering sunscreen and sunglasses, and resting when necessary, will help overcome most issues.

     

    Stay hydrated with Redmond’s Re-Lyte Electrolyte mix. Bonus! It’s local! Available online at Redmond.Life or at Redmond Heritage Farm Store: 475 W 910 S, Heber City.

  • Close To Home

    Close To Home

    How often do you think about where your food comes from? We’ve become a civilization of packaged foods, freeze-dried, vacuum-packed, hands-off food options everywhere. With just a few clicks on a keyboard, and doorstep delivery, it’s possible to get spices straight from India in the same box as small farm-made jerky from Tennessee. I contrast this with having grown up with beautiful home-cooked meals from my Italian grandmother; using fresh-picked tomatoes, herbs, and zucchini from the garden, I learned to appreciate high-quality foods at an early age. Nothing compares to homegrown and farm-raised.

    The Heber Valley is home to several local farms where families and small businesses enjoy the freedom and lifestyle of working with the land and nature to create wonderful foods for locals — without sending their food on a long trip through trucks and warehouses. When we buy local it benefits our economy by keeping money in the community, employing local families, reducing the cost of transporting goods, and the enjoyment of fresher products straight from farm to table in a shorter time. Family farms operate as small businesses where accountability and quality are vital to their success.

     

    Heber Valley Milk and Artisan Cheese

    With shorter growing seasons in the higher elevations, Heber Valley is well suited to dairy and beef farming over vegetables and produce. As such, Heber Valley is home to many individual cattle ranchers and a few dairies such as Heber Valley Milk and Artisan Cheese. Farms like this allow the community to interact with and experience this direct source of milk and cheese products. Their website declares their values and interest in sharing the farm lifestyle with others. Providing others with a memorable experience is at the heart of Heber Valley Artisan Cheese. For nearly 100 years, the Kohler family has been producing premium milk. In 2011, the family built a new creamery and began using their farm’s milk to handcraft and age artisan cheese.

    This is a great example of what many modern farmers are doing to bring consumers into the joy of farming by providing tours, classes, cheese tasting, and activities that promote quality farming while showing the direct benefits to the community.

     

    Blue Canyon Farms

    With a sea of fragrant, purple flowers, Blue Canyon Farms has brought the gift of peace in the form of flowers; lavender being well known traditionally for its ability to relieve stress and anxiety the moment the fragrance meets the limbic part of the brain for both humans and animals. Not only do they sell bunch lavender and buds but also lavender-based products such as bath bombs, essential oils, soaps, and more.

     

    Redmond Heritage Farms

    This organic dairy farm is dedicated to supplying high-quality raw milk to those who are seeking the most simple and optimal foods. Redmond tests and tracks the nutritional value of their milk over time, updating data each quarter. “This allows us to make decisions that produce the highest quality milk while balancing sustainability and animal health. Our passion is clean nutrient-rich milk from healthy and happy cows.”

    Phil Hinson from the farm stated “We create farm to table consumer goods and have done it for 15 years.” He said he was led to organic dairy farming in order to create sustainable, locally sourced products. “We use only sustainable farming practices that are eco-friendly and try to elevate the human experience. We wish more people knew about our restaurants.”

    Redmond has created the optimal model of both farming the product and then sending their goods into the market through their restaurants across the state. They also produce six varieties of raw cheese and hand-gather eggs from truly free-range chickens. In addition, they offer pasture-fed beef and pork products.1 These values are really important to those monitoring animal-based industries and local farms who seem to be responding to public interest. Farmers have the responsibility to provide a high quality of life and simple kindness to the animals that serve them and many have taken up the call to educate the public on just that.

     

    Why Family Farms are Better than Factory Farms

    One only has to spend a little time on social media to find many family farms using the medium to reeducate more people about the actual practices and quality of life they are providing for their animals. TikTok users @iowadairyfarmer and @ventureholsteins share daily videos and photos of their farm and challenge other farms to do the same using the #dairyfarmersunited to show their happy, healthy cows.

    In the past, farm families have stayed out of the discussion, too busy running the farm; which lead to them losing their voice. Today social media has changed that. Now that more farms are transparently sharing their practices, it is easier for consumers to distinguish between family farms and factory farms, where animal welfare is secondary to profits. Family farms tend to be more connected to their animals and each life matters more as those animals’ lives are directly tied to the livelihood of the family that cares for them.

    When asked about this challenge, Phil Hinson of Redmond Heritage Farm replied “Our milk comes from healthy, pastured cows who eat real food. Our cows have constant access to pasture and enjoy fresh green-grass and sprouted barley, dry hay, Redmond Real Salt, and Redmond Clay.” Kohler Creamery also supports this idea stating, “The secret to Heber Valley Artisan Cheese is premium milk – the perfect base for cheese making. These happy and healthy ‘gals’ provide the best-tasting milk because of their superior care. The cows are grass-fed and roam free. The Kohler family has also excluded corn and other GMO feeds from their cows’ diet as requested by their local raw milk customers.” None of the cows volunteered to leave the pasture for comment.

     

    What Businesses Can Do To Support Small Farms

    Grocery stores and restaurants can purchase straight from the farm to offer high-quality foods establishing a local trade that keeps more money in the community. Many farmers get involved by simply creating a cooperative relationship with other farms and vendors to help each other get in front of more consumers. Redmond Heritage Farm has purchased a milk truck to bring their farm-fresh raw milk, raw cheeses, pasture-raised eggs, beef, bone broth, raw kombucha, and other products to markets outside the valley as well as for local sales.

    As farmers reach out, a responsive community can invite them to bring booths or trucks to their events as well as offer shelf space to local farmers in grocery stores and smaller gift stores.

     

    How Can You Support our Local Farms?

    Look specifically for items marked “Locally Sourced” or “Farmed Locally” and make purchases that support both the merchant and the farms to encourage collaboration. Another modern method of supporting small farms is simply to connect and follow them on social media where they can hear about specials and offerings directly from the farmers to expedite sales and move products faster.

    Subscription-based farming has allowed many small family farms to create a sustainable and predictable income using the perks of modern Social Media and Content Marketing. One great example of farm-to-table is Ballerina Farm, in neighboring Kamas Valley. They raise Heritage Beef and Pork and provide subscriptions to beautiful Meat Boxes delivered right to your doorstep. In this case, consumers know exactly where the meat was sourced from and the wonderful family that works so hard for their animals and the consumer. Ballerina Farm is managed by its namesake, Hannah Neeleman (Mrs. Utah America 2021), her husband, Daniel Neeleman, and their six children. Hannah creates beautiful video montages of their daily life on the farm and has even won over many professed Vegans who approve of the happy home provided to their animals.

    All these farms and the dedicated families that run them are inspiring others to get back to the source and support local small businesses and rural livelihoods in a very direct way. Consider your plate at your next meal and ways that your family can explore more delicious options from right here in our community.

    Bon Appetit!

  • Life Is Better On Two Wheels

    Life Is Better On Two Wheels

    The leaves crunch under-tire as the crisp air greets and awakens your senses. Fall in all its colorful splendor is finally here! And, what better way to welcome autumn than with a bike ride in good company?

    Slim and Knobby’s Bike Shop has been hosting group road and mountain bike rides for the last few years. On Tuesday mornings and Thursday evenings, a group of road bikers makes their way around the valley by riding in a big clockwise loop. Making mostly right turns Thursday evenings, they’ve dubbed their ride; Thursday Night Rights or TNR. For both morning and evening rides they divide into two different skill levels; A group and B group. Ron Yerrick, the manager of Slim and Knobby’s, playfully differentiates between the two as “a fast and furious group and a chill posse.” It really is a group event though, with everyone starting and finishing together, so while the A group gets in some extra sprints and mileage, the B group takes a little shortcut. They occasionally mix it up by riding to Woodland for a visit to The Woodland Biscuit Company or to Kamas for some Chevron donuts. The general schedule, weather permitting, is Tuesday at 6:30 am and Thursday at 6:00 pm, meeting in front of Slim and Knobby’s on Main Street in Heber.

    For those who crave the challenge of mountain biking, WOW Wednesdays are in full swing. Slim and Knobby’s provides a shuttle at the Pine Canyon parking lot to take bikers to the top of the Wasatch Over Wasatch trail. The WOW trail works great for hosting a party of riders with each group typically having around 15-20 mountain bikers. It’s not uncommon to have as many as 50 people show up for the beautiful ride through our mountains.

    Why join up with the biking crowd? For Bob Emmett, a leader and instigator of the road rides, the social part of it and sense of community are his favorite. He has watched the group slowly grow from 3 people to 30 people in just four years. He says, “If there’s [sic] 30 people there every week [some old, some new], that means I know 50 people because of the ride.” He loves that he has been able to build so many friendships through biking. He shared that he can pretty much walk into any store in Heber, see a shaved pair of legs, and know it is most likely a friend he has made biking the roads of the valley.

    If you are considering riding with the gang, but feel a little intimidated as a new biker, Ron Yerrick has some great advice for you: “Just come out and do it. We’re very accepting. The B group is a no-drop group so everybody goes at the same pace as the slowest rider. It’s fun. They’re insightful. You get to learn a lot.”

    The group rides generally start up the first of April and go through October, and possibly later in the year if the weather allows. So dust off your old bike or grab your sweet mountain bike and go hit the roads and trails!

     

    GEAR UP FOR YOUR NEXT RIDE!

    Call Slim & Knobby’s 654-2282 or check the I Ride Heber Facebook page.

  • Next man up!

    Next man up!

    Once there was a delicious soup. It was created with homemade recipes, and people loved it. They loved it so much that a big factory was built to make more of it. As people ate more and more soup, the factory tried to keep up with the demand. Finally, Bear Creek Country Kitchens moved the soup production elsewhere.

    What would happen to the enormous soup factory that had housed the facilities? According to Amaria Scovil, Director of Wasatch County’s Joyce & M. Anthony Burns Recreation Center, “When they decided to sell the soup business, it was sold to an organization back East, and of course, they couldn’t move the building. So, everything inside went.”

    Located in the small town of Heber City, Utah, the factory sat vacant for about four years. Until someone had the brilliant idea to retrofit the vast space into a recreation center.

    It would be unique and would turn the old soup factory into a factory for physical fitness.

    The Wasatch County Recreation Center was officially opened in 2010. Additional offices and a private gym called, The Fit Stop was added to the building. The new recreation center was still housed in the original soup factory. Scovil shared, “I was with the department before we had a rec center. Being able to offer the variety of programming and open play to the community, since we’ve had this facility, is an incredible difference.” Scovil continued, “It’s not just athletics or sports. It’s a lot of enrichment activities too, so there’s something for everyone. And I know that sounds a little cliché, but I think it’s important for everybody to feel like they can participate in something and learn something new and do something different. Especially in today’s day and age where it’s easy just to get sucked into the electronics and not look beyond your little phone.”

    A Unique Taste

    The Recreation Center offers a host of innovative and distinctive opportunities.

    The most noticeable are the three huge turf fields! These fields provide endless possibilities. “There are 12’ soccer goals on the fields, but the fields can also be used for non-tackle football, golf, or any number of other activities,” according to the website. Some people even use them during the frozen winters to let kids run around in the park-like atmosphere. “We do see a lot of soccer [on the fields],” explained Scovil, “but kids also come practice lacrosse or rugby, or they throw frisbees. A lot of Spikeball has become popular. There are plenty of other things as well.”

    And there is so much more! A .2 mile track surrounds the turf for those who want a place to run or walk indoors. In addition, there are six full-size basketball/volleyball courts. These courts also provide a place for pickleball, dodgeball, futsal, and many other activities. Additionally, there are three batting cages next to four full-size racquetball courts. The courts can also be used for wallyball or handball.

    On top of everything else, there are three full-size tennis courts, gymnastics equipment, two large classrooms, a party room, a putting green, and two state-of-the-art golf simulators! “It’s an amazing program,” said Scovil. “The screen is huge, and it has the sounds of birds and everything, and it makes you feel like you’re there. You have 150 courses to choose from that are actual courses in the world.” Equipment for most activities is available to rent as well, for a small additional fee. The recreation center also has a contracted tennis pro who runs lessons from September through May for adults and youth.

    Adding Some Extra Spice

    “Gymnastics runs throughout the year,” said Scovil.  “We run it in sessions, so it’s not a huge commitment for anybody. It’s more designed to be an introductory program. We do have different levels, but we run it on a 4-week basis.” The rec center provides all the gymnastics apparatus, except the special floors used in routines.

    This year, the rec center held two gymnastics meets. “It was amazing,” according to Scovil. “[The] gymnastics meets were not a part of our program, but they were part of a larger program in Utah. And it was incredible to see the talent that we have here. It was so fun to have the event here, and it brought a lot of revenue to the community and us.”

    Another fun activity provided at the center is Toddler Time. “Toddler time is something we offer Monday through Friday from 10:00 am until noon, only on the days that school is in, just so that we don’t get a lot of bigger kids running around with toddlers,” explained Scovil. “We let the toddlers bring in their bicycles or their scooters or whatever toys they want to bring in. And then we have some toys too, so a mom and all of her kids can get in for just $4 and play.”

    Heber Valley resident Rachel Bolos enjoys walking the track at the rec center while her baby sleeps in the stroller. “It’s fun, it’s open, it’s clean, and everyone here is always nice,” said Bolos. “My older kids come and play sports here. They love it. There needs to be somewhere for families to go to just have fun.”

    There are many opportunities here for kids to be kids and play. The Wasatch County Recreation Center also provides sports teams and other activities. “I think kids need athletics that they can just enjoy, that isn’t super competitive, and that they can just have fun,” explained Scovil.

    Amaria Scovil wants to encourage the community to take advantage of this incredible factory, where body, mind, and soul are amply fed.

    “Come play!” she welcomes. “It’s an amazing place; winter, spring, summer, and fall. I know a lot of people like to be outside in the summer, but it stays cool in here, and it’s sometimes nice to get out from under the sun and play. It’s great. We love to have people here!”

    The people love to be here too. And the production of soup for the soul continues.

     

    MORE INFORMATION

    345 W 600 S, #500, Heber

    435-657-3240

    wasatchparksandrec.com

  • Fortune Favors the Prepared

    Fortune Favors the Prepared

    Recall Aesop’s fable The Ant and the Grasshopper. In all his Greek wisdom, Aesop told of wise ants and their preparations against leaner times in comparison to foolish Grasshopper, who found great pleasure in his life, until winter winds began to blow. He mourned taunting remarks to his busy little friends in earlier days and found himself at their mercy when times were tough. The moral of the story: Be Prepared.

    Fortunately, we don’t need to spend our entire summers hauling necessary sustenance into a hole in the ground. What can we do to be ready for a rainy day? Plan and prepare. Emergency Preparedness consists of four main survival essentials: medical, food, water, and shelter. All take a little time, money, and effort, but don’t all good things? As abundant as things may appear, the most unimaginable, seemingly absurd circumstances can quickly diminish the essentials and leave us vulnerable in the most basic human ways.

    MEETING MEDICAL EMERGENCIES

    At the forefront of the world’s eye this past year, and continuing to be a pressing issue, global health has given us an educated perspective for preparation. I will point out the elephant in the room and suggest it wise to take the precautions and motions you deem worthy during our current pandemic. Suggestions for preparations would include a supply of masks; medical, reusable, or a combination of the two. Having items like a thermometer, sanitizer, and disinfectant are also crucial. Consider a vaccination when it becomes available to you.

    Having a fundamental knowledge of both physical and mental first aid is invaluable. As a society, we’ve made great strides in curbing the stigma surrounding mental health. Suicide prevention is a skill we should all seriously consider acquiring. There are basic classes offered in the community for both medical and mental health first aid. Staying up to date on CPR and first aid is vital — we never know when we might need it. I carry a CPR face shield and other first aid supplies in my car and bag. I stay CPR certified, hoping that if faced with an emergency, I can change someone’s story.

    FOOD

    My in-laws have a resident squirrel, named Stanley whose winter preparation has provided entertainment for this cute couple and my son. Take notes from Stanley and his kind. The rule of thumb according to food storage specialists is to have at the minimum a three-month supply. But not everyone can do that. Kristen Curley, President of Nitro-Pac Preparedness Center in Midway offers this advice, “We recommend that you at least have a two-week supply of food and water per person. This gives you peace of mind in case something does happen. Sometimes emergencies might just be a couple of days, sometimes they might be longer; a two-week supply is a good start. If you can do more, then ultimately the next steps would be to have a thirty-day, three-month, six-month, or one-year supply.”

    Store what you know how to use and what you like. Purchase extra frequently used items and rotate them as you go. If you’d rather not worry about rotating food, Kristin shared that dehydrated and freeze-dried foods have a longer shelf life. Depending on the brand, freeze-dried food can have a thirty-year shelf life. You should store canned and dry goods in a cool, dry, dark space. Ideally, you can devote a part of your basement or a deep closet to food storage. If you’re lucky you have a cellar. Space tight? Get creative with nooks and crannies you can utilize. Think of space under beds, in crawl spaces and attics, the tops of closets, or under staircases.

    MENTAL HEALTH FIRST AID

    Adult and Youth Classes

    This year includes new content, focusing primarily on the youth. Classes are held in the evenings, weekly for two- or four-week sessions.

    MORE INFORMATION:

    WATER

    The Centers for Disease Control and Prevention recommend storing, at minimum, one gallon of water for drinking and sanitization per person for three days. Remember to factor in if you need water for any food storage meals. Purchasing water is an option or there’s the route of filling your own containers. Be sure to refresh regularly. You should rotate or refill your water storage every 6 months. See the CDC’s website section titled Preparing a Home Water Supply for details.

    Consider a rain barrel for collecting water. Please note, it’s not advised as drinking water. It may acquire chemicals on its way to your barrel. Think practical, watering fruits and vegetables, washing clothes, or even filling a toilet. My home is on a well and it’s incredibly inconvenient to use the bathroom when the power is out. That is a messy situation we don’t care to think about, but your future self may be mighty grateful for that quick internet search and purchase. There are a plethora of water barrel options available; ranging from efficient and inexpensive to decorative.

    SHELTER

    We’re generally blessed with fairly nice shelters. It’s a good idea to have plans for emergency situations that call for staying in place or evacuation. In cases of evacuation, unfortunately, we have yet to figure out how to magically pack our homes into a suitcase or backpack. Having a survival shelter that you can quickly set up to protect you from the elements can be the deciding factor between life and death. There are many different types of portable shelters from tarps and tube tents to pop-up tents, inflatable tents, and backpacking tents. What works for one may not work for another; write down what your needs are, what your budget is, and remember something is better than nothing. A few things to consider when looking are: quality, materials, structural design, weight, company track record, reviews, your climate, occupancy, and what best fits your individual needs. You can also visit thepreparednessexperience.com for their 2021 list of best survival tents for emergencies. Don’t just take their word for it though — do your research — and do what is best for your situation.

    Evacuation plans also call for a 72-hour kit, prepackaged or self-assembled for the house and the car. Each member of the family should have their own kit. Additionally, it’s a good idea to have heavy-duty 72-hour ‘family’ kits. I have two; one with medical and survival items and another with food and water. Everyone’s kit will be different depending on their needs but all should include the basics; first aid, food, water, shelter.

    Kits should be easily accessible at a moment’s notice on your way out the door. I store mine in the mudroom. A shelf in the garage also works well.

    Over the years I’ve assembled a pack for each of my children with spare clothing, a personal water bottle, a few food items, and entertainment (ie. coloring book, stuffed animal, card game). Kits should be checked and restocked at least once a year. Clothes can be rotated out for seasons or you can have a winter set and a summer set. If you can, include clothing for three days this will allow for damage during a disaster or clean up. For children pack extra as bedwetting is a common symptom of trauma. When considering clothing for children it is recommended to pack used clothing (one to two sizes bigger) that is familiar to what they already wear — children can feel the difference especially if they have special needs.

    We are living in uncertain times and there’s no time like the present to get started on emergency preparedness. Like the busy ants and Stanley and his nut supply — whatever your inspiration; be prepared for the worst so you can be at your best.

    THINGS YOU NEVER THINK OF

    BABY ON BOARD

    Diapers, wipes, formula, bottles, diaper rash cream, change of clothes.

    CHILDREN

    Comfort items, games, entertainment, change of clothes.

    MEDICAL CONDITION

    Eyeglasses, contact lenses and solution, diabetic supplies, prescriptions.

    WOMEN – LISTEN UP!

    Feminine sanitary items.

    FINANCIAL

    Keep cash in your kits.

    CONVENIENCE ITEMS

    Flashlight, chargers for electronic devices, batteries, printed maps, tool kit, knife, shovel, blanket(s), fire starter, masks, disinfectant, flares, matches.

  • New Covid Restrictions Mandated for Wasatch County

    New Covid Restrictions Mandated for Wasatch County

    Utah’s government launched a new “Level of Transmission” index on Tuesday. It will provide a more scientific way for assessing each county’s Covid situation, along with new restrictions created to fight the current rise in cases. Color-coded guidelines are discontinued. 

    Wasatch County is one of six Utah counties currently on “high transmission” risk. Levels will be reassessed weekly. They are determined by looking at case rates per 100K, percent of test positivity, and statewide ICU usage.  

    The Governor did not enact a statewide mask requirement, as some have asked him to do. However, masks are required in the “high level” counties and in the “moderate” level until 10/29.   

    The new guidelines emphasize care being taken during casual gatherings between family and friends. These small social gatherings are considered to be one of the main causes for the current high numbers in Utah.  

    In Wasatch County, under the high designation, the following restrictions are now in place, according to coronavirus.utah.gov:  

    1. Casual social gatherings are now limited to 10 or fewer people. This doesn’t include “formal religious services” or events “overseen by a formal organization.”  
    1. Masks are required for “public indoor settings and outdoors when physical distancing is not feasible.” 
    1. Restaurants, including bars and buffets, must maintain six feet between parties at all times (including waiting and seating areas.) 
    1. Other establishments allowing public gathering, including live events, movie theaters, sporting events, weddings, recreation, and entertainment, must require masks (performers excluded) and six feet distancing between household groups. (Rare exceptions to distancing may be requested, but are highly discouraged.)  
    1. Business owners also have additional restrictions, which are available on the website. 

    Wasatch County’s Covid numbers will be reviewed each week. The “High” transmission level may be lowered after 14 days, depending on if the county is meeting threshold numbers.  

    “Over the last 4 weeks, we’ve seen our infection rates and case counts skyrocket to the highest they’ve ever been,” said Utah Governor Gary Herbert. “It’s really time for a new game plan.” 

    Additional information is available at https://coronavirus.utah.gov/utah-health-guidance-levels/.

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