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Show The Ogden Valley news Page 10 Volume XIX Issue II April 15, 2011 One Voice on the Family By Janet Cazier, LCSW It’s amazing how everyone learns in different ways. I’ve been through seven years of formal education and 58 years of “real life” education. Guess which I value the most? Yes, the “real life” education; it provided the foundation for my formal education. Have I learned a lot? You bet! My education in social work and working with people for the past seven years has forced me to practice what I preach. When I have a client looking across at me, and I’m telling them they need to slow down and enjoy the journey, I then have to look at myself and say, “Listen to yourself; are you taking your own advice?” So I start doing what I tell my clients, and guess what? I become healthier mentally, too. It is amazing what we can do with a little practice. Some feel that we just have to accept ourselves for what we are; this is not a good plan. We’re so much happier when we are growing and changing for the better. I don’t know about you, but I didn’t come to this earth to be a slacker. I want to live and grow to my fullest potential, but I don’t’ have to do it in a day. I want to give everyone a challenge. If you take the challenge, then email me the results. I want you to choose your most annoying habit and work at changing it by practicing another habit in its place. If you smoke and you want to stop, replace it with chewing gum. Okay, I RETREAT cont. from page 1 people whose generosity makes these retreats possible. The families stay in the luxury homes and condominiums surrounding Wolf Creek Utah. Almost all of that lodging is donated by the homeowners. We have some homeowners who have donated their home for each of the last 20 retreats. There is also a dedicated group of volunteers that works tirelessly to make these retreats possible. During this last retreat, we had over 50 individuals from the community come forward to help serve meals. In addition, we have had cash donations at each of the Music in the Mountains concerts for several years. The Wolf Creek Foundation has held the Music in the Mountains concert series at Wolf Mountain for the last five years to create awareness of its mission, and to help support the retreat program. The next retreat will be held June 24 through June 26, and will coincide with the first concert of the summer season on June 25. We will have all of the retreat participants on the know that if you smoke you’re probably saying to yourself, “She doesn’t get it.” But, oh, I do. The problem isn’t that you can’t change a bad habit; the problem is that you don’t want to change it bad enough. Then you say, “Janet, haven’t you heard of addiction?” Of course I have, and if someone wants to change an addictive behavior, they can, but they have to want to “lean into the pain” and be okay with it. That’s the silly thing about our bodies; when we are in pain, we want to get rid of the hurt so we do what it takes to get rid of it, even if down the road it creates more pain for us. There is a lot of information on addiction I could share with you, but, for now, just know that your body will keep trying to talk you back into the addiction. DO NOT LISTEN! That part of your brain will tell you to do whatever you have to appease it, and to get rid of this pain: yell, smoke, do drugs, hate yourself, please others, hit your kids, kick the dog, eat, etc. . . . Whatever it takes, but get rid of the pain; it hurts! What I want you to do is feel the pain and do something else. Instead of yelling, give your child a hug; instead of hating yourself, say ten good things about yourself; instead of doing drugs, go find someone to help; instead of eating, find out what emotion you are feeling. Just replace one thing and do it faithfully all week, and then let me know how it turns out for you. Email me at <therapist13@ovalley.net> Note: Liberty resident Janet Cazier is a licensed social worker. For more information, contact her at the above email address. mountain that night, and invite you to come and show your support to these families that sacrifice so much for the freedoms that we enjoy. This summer’s concert series schedule is as follows: June 25 – Eric Heatherly, $20 per carload July 9 – The Utah Symphony, $40 per carload July 23 – The Crescent Super Band, Anna Wilson and Jeff Coffin of the Dave Matthews Band - $20 per carload August 6 – Jon Schmidt, $20 per carload August 20 – Korene Greenwood with Dan Weldon & the Kap Bros.,$20 per carload Season tickets will be available this year. If you purchase your pass before June 15, the cost will be $100—a $20 savings. We are privileged to live in a community that has so much heart. If you are interested in volunteering, or would like more information on the Wolf Creek Foundation and its programs, please call 801781-4131. 801-745-4000 Shin Splints—A common cause of leg pain By Trent Henderson, P.T., D.P.T. Shin splints are a common overuse injury caused by excessive running or walking on a hard surface. Injury usually occurs with an increase in duration or intensity of workouts. The pain may start out as a dull ache but can intensify to the point where people will stop their workouts all together. This injury causes pain in the frontal area of the lower leg. Shin splints most often cause pain at the beginning of the workout, and then lessen in the middle, only to worsen again toward the end of the workout. Treatment for shin splints can involve a variety of techniques. These include rest, change of exercise routine, ice, stretching, the use of anti-inflammatory medications, change of footwear, and alteration of running surface or intensity. To treat this problem at home, you can use a combination of ice, rest, and antiinflammatory medications. If you have problems with shin splints for a prolonged period of time, and self-treatment is unsuccessful, contact your doctor or a local physical therapist for evaluation and treatment of your symptoms. Treatment from a physical therapist may consist of lower leg, foot, and ankle evaluation; taping or bracing to support weak structures; and foot, ankle, and leg strengthening to help improve overall leg mechanics. If you have questions regarding this article, or need to make an appointment, contact Performance West Physical Therapy at 801745-3200. TOPS’ Ten Overrated Restaurant Items Not all “healthy” restaurant meals are created equal. When dining out, protect yourself from being deceived by incorporating these tips from Beth LaCoste, R.D., L.D., nutritional expert for TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization. Investigate by asking your server how items are prepared, and look at the restaurant menu’s nutrition information online in advance, if available. With a bit of planning, your diet doesn’t have to be derailed. 1. Salad - A plate packed with dark leafy greens, vegetables, and even fruit can be very nutritious. Avoid salads featuring heavy dressing and cheese, which easily adds on extra calories and fat. 2. Fish - Baked or grilled fish with lemon is an ideal choice, but a fried fish platter can quickly top 2,000 calories. Also steer clear of fish with butter or cream sauces. 3. Smoothies - A blend of low-fat yogurt and fresh or frozen fruit that you prepare yourself in a blender can be a healthy way to start your day. Smoothies found in the mall food court are a quick way to tack on calories, due to the added sugar –in addition to the sugars that occur naturally in fruit—the use of full-fat milk, and commonly-found super-sizes. 4. Wraps - Depending on the type of sauce and amount of cheese used, these wraps can top upwards of 1,000 calories. For a healthy wrap, stick with one containing lean meats, plenty of veggies, small amounts of cheese, and no mayo or creamy sauces. 5. Coffee drinks - A regular cup of coffee with no “add-ins” has zero calories and fat. However, many flavored coffee drinks contain more calories than a large burger, due to the cream and flavored syrups added to them. Aim for skim milk, ask for sugar-free syrups, and withhold the whipped cream for a lighter pick-me-up. 6. Muffins - Many muffins found in bakeries and cafes are equivalent to a piece of cake in fat and calories. Think of these muffins as oversized cupcakes and avoid indulging. 7. Fried veggies - How do you make vegetables unhealthy? Be it sweet potatoes or broccoli, this growing, trendy menu option of frying veggies is a “don’t.” 8. Multi-grain breads/buns - “Multigrain” can often be misinterpreted as being whole-grain. Multi-grained breads contain a variety of grains, but they are often refined, stripped of protein, nutrients, and antioxidants. One-hundred percent whole-grain breads are higher in nutrients and fiber and are a more well-balanced choice. 9. Chicken - A grilled chicken breast is a great option until condiments like cheese, mayo, and bacon are added. Top your sandwich with lettuce, onion, tomato, and other veggies; plus a low-calorie sauce or mustard for added flavor. 10. Salad bar - Just because a food item is included on the salad bar doesn’t necessarily mean it’s healthy. Avoid creamy, macaroniand-pea-type salads, and watch the amount of shredded cheese you add. To build a healthy salad, stick to a variety of veggies and lean protein, like meats or hard-boiled eggs, and use light dressing or oil and vinegar. Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, visit www.tops.org or call 800-932-8677. FORESTS cont. from page 3 in the Woods” projects and “Children’s Forest” programs. Nationally, the Forest Service has committed $1 million to these cost-share programs that build on long-term partnerships that will result in a roughly 2.5-to-1 return on the agency’s investment. The mission of the U.S. Forest Service is to sustain the health, diversity, and productivity of the nation’s forests and grasslands to meet the needs of present and future generations. The agency manages 193 million acres of public land, provides assistance to state and private landowners, and maintains the largest forestry research organization in the world. involved through the outdoors early on and through their college years and this will help us to provide that opportunity.” “Providing outdoor experiences for youth is very important,” said Dixie National Forest Supervisor Rob MacWhorter. “This will give youth in Southern Utah opportunities to experience the outdoors and it will have a positive impact on their lives.” The Forest Service has been a leader in conservation education and recreation opportunities for more than a century. The agency’s conservation education programs build on the principles of education, stewardship, and skill development that result in career pathways for future stewardship leaders. These same principles support the goals identified in President Obama’s America’s Great Outdoors report and by First Lady Michelle Obama’s Let’s Move Outside campaign and can also be a catalyst to help combat the rise in childhood obesity, diabetes and heart disease. The funding, which was already in this year’s agency’s budget, leverages existing partnerships and will be distributed to “More Kids Inspirational Thought “At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” --Albert Schweitzer 2555 WOLF CREEK DR. EDEN STORE HOURS: MON. - SAT. 7 AM - 10 PM SUNDAY 7 AM - 9 PM Family Pack Size of Steaks $1.00 Expires OFF5/1/11with coupon ... 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