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.

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.

“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

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.

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.

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

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.”

Ron Dummar, DC MOAM

Kirsten Nelson, NP

Kristi Mackie, Brain Body Soul Alignment Coach

Jamime Bringhurst, LCSW

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

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.

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)

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

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.