Timpanogos Cave National Monument

A journey to Timpanogos Cave is an exciting outing for the whole family. The cave has recently opened for the 2013 season and will remain open until September 22, 2013.

To access the cave, one must hike a paved 1 1/2 mile trail to the cave opening. You are able to hike the trail for fun without paying a fee, but if you would like to take the tour the fees are:

Adults (age 16 and older) - $7.00
Junior (age 6-15) - $5.00
Child (age 3-5) - $3.00
Infant (age 0-2) - Free!
Senior/Access (Golden Age/Access) pass holders - 1/2 price

There is also a fee to enter American Fork Canyon to reach the Timpanogos Cave Trail Head. The fees are:

American Fork Canyon Fee
$ 6.00 - 3 Days
$12.00 - 7 Days
$45.00 - Annual

The round-trip hike and cave tour takes about three hours, so plan accordingly. It does get a bit chilly in the caves, so make sure to pack a light jacket. For more information on tours and Timpanogos Cave, please visit: http://www.nps.gov/tica/index.htm

This is a great experience and a great way to stay active this Summer. Timpanogos Cave has also teamed up with a fitness program, to find out more about this program please visit: http://www.heraldextra.com/news/local/timp-cave-amer-fork-team-up-for-fitness-program/article_ea826306-41b0-531b-af2f-2271ef8f7129.html

 Please remember to do your research and stay safe! Happy hiking!

Let's Walk!

Walking is a great form of physical exercise. Not only does walking help control weight, it helps one live longer, lowers rates of heart disease, depression, strokes, and some cancers.

The recommended amount of aerobic physical activity for adults is 150 minutes per week. This averages about 22 minutes per day. One way to get your aerobic activity in for the day is to walk more. Instead of driving to lunch daily, why not walk?

Below are local restaurants that are near the Health and Justice Building.

If you are going to go out to eat, walk to one of these nearby locations and treat yourself to something healthy.

Bon Appétit!

Name of Restaurant	Distance	Address
Rocco’s Tacos	0.15 miles	Center St. & University Ave., Provo
Gandolfo’s New York Deli	0.16 miles	18 N. University Ave. Ste. 90, Provo
Gloria’s Little Italy	0.16 miles	1 E. Center St. #100, Provo
*Black Sheep Café	0.17 miles	19 N. University Ave., Provo
Enliten Bakery and Café	0.18 miles	43 E. Center St., Provo
*Station 22 Café	0.18 miles	22 W. Center St., Provo
*Guru’s Café	0.19 miles	45 E. Center St., Provo
Hickory Kist	0.19 miles	42 W. Center St., Provo
*Spicy Corea	0.19 miles	43 N. University Ave., Provo
Lotus Garden Restaurant	0.2 miles	56 W. Center St., Provo
*Sora Asian Dining	0.21 miles	68 W. Center St., Provo
De Mae Japanese Restaurant	0.22 miles	82 W. Center St., Provo
Los Hermanos	0.22 miles	71 E. Center St., Provo
Two Jacks Pizza	0.22 miles	80 W. Center St., Provo
*Communal	0.25 miles	102 N. University Ave., Provo
*India Palace	0.26 miles	98 W. Center St., Provo
Palace Café	0.26 miles	104 W. Center St., Provo
Spark Restaurant	0.26 miles	86 N. University Ave., Provo
*La Dolce Vita Ristorante Italiano	0.29 miles	61 N. 100 E., Provo
Rice King Noodle	0.29 miles	163 N. University Ave., Provo
*Sensuous Sandwich	0.29 miles	163 W. Center St., Provo
Braza Express	0.31 miles	180 N. University Ave.Ste.150, Provo
Nate’s Diner	0.31 miles	170 W. 300 S., Provo
Pete’s Lunch	0.31 miles	190 W. 100 S., Provo
*Osaka Japanese Restaurant	0.32 miles	46 W. Center St., Provo
Center Street Café	0.36 miles	220 W. Center St., Provo
China Garden	0.36 miles	225 W. Center St., Provo
Four Season’s Hot Pot & Dumplings	0.36 miles	236 N. University Ave., Provo
*El Mexsal Restaurant	0.36 miles	325 S. 200 W., Provo
Red Deli	0.36 miles	227 N. University Ave., Provo
Slate Restaurant	0.37 miles	101 W. 100 N., Provo
Brassa’s Mexican Grill	0.38 miles	238 W. 100 S., Provo
Joe Vera’s Mexican Restaurant	0.38 miles	250 W. Center St. Ste. 104, Provo
Café 300	0.39 miles	279 E. 300 S., Provo
Panda Restaurant	0.39 miles	260 N. University Ave., Provo
Thai Kitchen	0.4 miles	283 E. 300 S., Provo
Café Thanh	0.41 miles	278 W. Center St., Provo
Rice King Provo	0.41 miles	278 W. Center St., Provo
The Salsa Place	0.41 miles	286 N. University Ave., Provo
Old Towne Grill	0.45 miles	295 W. Center St., Provo
*Diego’s Taco Shop	0.46 miles	45 W. 300 N., Provo
*El Gallo Giro	0.46 miles	346 N. University Ave., Provo
*El Salvador Restaurant	0.46 miles	332 W. Center St., Provo
*Wild Ginger	0.47 miles	366 N. University Ave., Provo
Se Llama Peru	0.48 miles	368 W. Center St., Provo
El Vaquero Restaurant	0.5 miles	286 N. 100 W., Provo
Juice n’ Java	0.51 miles	280 W. 100 N., Provo
*Thai Village	0.52 miles	410 N. University Ave., Provo
*The Banana Leaf Restaurant	0.53 miles	409 N. University Ave., Provo
Blue Pablano	0.54 miles	434 W. Center St., Provo
*Saigon Café	0.54 miles	440 W. 300 S., Provo
Rice Garden	0.62 miles	350 N. Freedom Blvd., Provo
Taco Time	0.74 miles	960 S. University Ave., Provo
Papa Murphy’s Take ‘n’ Bake Pizza	0.81 miles	895 S. University Ave., Provo
China Town	0.83 miles	330 S. State St. Provo
Laura’s	0.94 miles	664 N. Freedom Blvd., Provo
*Sam Hawk Korean Restaurant	0.94 miles	660 N. Freedom Blvd., Provo
5 Buck Pizza	0.95 miles	672 N. 200 W., Provo
*Brick Oven	1 mile	111 E. 800 N., Provo

*Rated one of the top 50 restaurants in Provo.

Retrieved from: http://www.cdc.gov/vitalsigns/walking/

May is National Bike Month!

Riding your bike is a great form of physical activity. Regular physical activity has many benefits that include reducing your risk of cardiovascular disease, reducing your risk for type II diabetes, strengthening bones and muscles, elevating moods, and controlling weight.

If you are new to biking, start slow and follow the rules. Below are rules of the road. For more information please visit http://www.bikeleague.org/ And always remember your helmet!

Rules of the Road

1. Follow the law.

Your safety and the image of bicyclists depend on you. You have the same rights and duties as drivers. Obey traffic signals and stop signs. Ride with traffic; use the rightmost lane headed in the direction you are going.

2. Be predictable.

Make your intentions clear to motorists and other road users. Ride in a straight line and don’t swerve between parked cars. Signal turns, and check behind you well before turning or changing lanes.

3. Be conspicuous.

Ride where drivers can see you; wear bright clothing. Use a front white light and red rear light and reflectors at night or when visibility is poor. Make eye contact with drivers. Don’t ride on sidewalks.

4. Think ahead.

Anticipate what drivers, pedestrians, and other bicyclists will do next. Watch for turning vehicles and ride outside the door zone of parked cars. Look out for debris, potholes, and utility covers. Cross railroad tracks at right angles.

5. Ride Ready.

Check your tires have sufficient air, brakes are working, chain runs smoothly, and quick release wheel levers are closed. Carry repair and emergency supplies appropriate for your ride. Wear a helmet.

6. Keep your cool.

Road rage benefits no-one and always makes a bad situation worse.

References

Rules of the road. (n.d.). Retrieved from http://www.bikeleague.org/resources/better/roadrules.php

Murdock Canal Opening!

Please join us on Saturday, May 18th for the Murdock Canal Trail Grand Opening celebrations city by city. A seven city event to celebrate this multi-use trail!

Orem: The first kick off is at 8 a.m. in Orem at 1200 N. 800 East. Celebration activities run from 8-10 a.m. and a continental breakfast served from 8-8:30 a.m. There will be a relay at 8:30 a.m.

Lindon: The next celebration begins at 9 a.m. with the Lindon ribbon cutting ceremony at the Lindon View Trailhead, approximately 300 N. 780 East. The Family Fun Run, Arbor Day tree planting will be from 9-11 a.m.

Pleasant Grove: The Pleasant Grove City ribbon cutting ceremony begins at 9:30 a.m. at the Wade Springs Trailhead, approximately 600 E. 1100 North. Celebration activities are from 9-11:30 a.m.

Cedar Hills: The Cedar Hills ribbon cutting ceremony is at 10 a.m. at 3595 West Canyon Heights Drive. Celebration activities and giveaways are from 9:30 a.m. to noon.

American Fork: The American Fork ribbon cutting ceremony is at 10:30 a.m. at the Highland Glen Trailhead, approximately 9800 N. 5200 West in Highland. Celebration activities are at Art Dye Park, 550 E. 1000 North from 9-11 a.m.

Highland: The Highland ribbon cutting ceremony is at 11 a.m. at Mitchell Hollow Park, 10325 N. 6530 West, Highland.

Lehi: At 11:30 a.m., Lehi will have its ribbon cutting ceremony at the Smith's parking lot, 1550 E. 3500 North, Lehi. There will be activities from 11:30 a.m. to 1 p.m. There will be a family fun walk, bike and run. Local businesses will have booths and food and at 2 p.m. there will be a closing event and prize drawings.

For more information and map links please visit http://www.heraldextra.com/news/local/up-for-a--mile-run-try-the-murdock-canal/article_add214ea-2d62-5ec9-a0e0-71ea801c0c49.html

Abi Hassinger, left, and Brittany Heringer, right, run along the Murdock Canal Trail in Lindon on Saturday, May 4, 2013. SARAH WEISER/Daily Herald

References

Allred, C. (2013, May 12). Up for a 17-mile run? try the murdock canal trail. The Daily Herald. Retrieved from http://www.heraldextra.com/news/local/up-for-a--mile-run-try-the-murdock-canal/article_add214ea-2d62-5ec9-a0e0-71ea801c0c49.html

May: Better Sleep Month 

Sleep is very important. It's refreshing, comforting, and essential to life. Did you know people spend an average of 33% of their lives asleep? People don't think about it much, until they can't sleep. Sleep affects performance, looks, and an overall quality of life. Sleeping well plays a role in how energetic and successful one can be when awake.

 Consequences of poor sleep:

• Difficulty concentrating
• Increased mistakes
• Higher stress

                                                        What goes on when you sleep: 

• Tissue growth and repair
• Muscle relaxation
• Release of hormones

 How much sleep do I need?

•  There is no magic number, individual needs for sleep vary.

http://www.cdc.gov/sleep/about_sleep/how_much_sleep.htm

Tips for good sleep habits:

• Try to go to sleep at the same time each night
• Wake up every morning at the same time
• Make sure your bedroom is quiet, dark, and a comfortable temperature
• Do not watch television right before bed
• Do not eat a large meal right before bed

3 Keys for Safe Use of Prescription Pain Medication

SAFE USE:
Never take prescription pain medication that is not prescribed to you.
Never share your prescriptions with anyone.
Never take your prescription pain medication more often or in higher doses.
SAFE STORAGE:
Store prescription pain medication out of reach of kids and visitors.
Know where your prescription pain medication are at all times.
Keep medication in the original bottle with label attached, and with the child -resistant cap secured.
SAFE DISPOSAL:
Do NOT flush medication down the toilet or drain.
Take unused medication to collection bins located at police stations and sheriff's office for safe and legal disposal.  Find disposal sites in your area at UseOnlyAsDirected.org
If you can't find a collection site follow these steps for Safe Disposal:
1. Remove all personal identification from the bottles
2. Crush and mix unused drugs with an undesirable substance such as coffee grounds, table scraps or dirt.
3. Place this mixture in a sealed container and put it in your trash can on the day of pick-up

For more great tips and information visit www.UseOnlyAsDirected.org

BBC's 10 things you need to know about losing weight

A Utah County employee came across this documentary and thought others might want to watch it.  Enjoy!
http://www.thegreatplanet.com/10-things-you-need-to-know-about-losing-weight-bbc-documentary/

Decrease Your Stress by Laughing!

Inspiration

Posted By National Wellness Institute, 3 hours ago

April is National Humor Month. This month’s Inspiration is intended to decrease stress by using laughter to enhance the quality of one’s life. Incorporating daily humor improves mental and physical health and releases endorphins (feel good hormones) that boost optimism and state of mind. Try the following to increase humor in your life. · Take a humor break. Keep jokes, funny stories, or anything that causes a smile on hand for stressful situations. This will help ease tension and allow for clearer thinking. · Create a folder for what makes you laugh. Know and understand what makes you laugh and research humorous pieces to add to your folder. Also, writing down past embarrassing experiences that are now funny can help change your perspective at stressful times. · Be able to laugh at yourself. This does not mean you should regularly put yourself down, but be able to laugh at your mistakes and remain self-assured. Instead of focusing on what you did wrong, remember everything you did right. · Share laughter with others. Spend time with friends who make you laugh to improve your mood and decrease stress. For more information on National Humor month, visit Association for Applied and Therapeutic Humor. References: Mayo Clinic. (July 23, 2010). Stress relief from laughter? Yes, no joke. Stress management. Retrieved on March 21, 2013, fromhttp://www.mayoclinic.com/health/stress-relief/SR00034/NSECTIONGROUP=2 Wilde, L. (2006). Humor Rx for Alleviating Stress in the 21st Century. Retrieved on March 21, 2013, from http://www.larrywilde.com/rxstress.htm

"The Need to Be Prepared"

Join us on Tuesday, April 2 at 11:30 am for a presentation given by Dale Maughn, 

UVU's Nursing Director, on first aid and

 "The Need to Be Prepared".

It will be a great presentation! You don't want to miss it!

(You can earn 10 points for participating in this brown bag!)

2nd Quarter Information!

• 2nd quarter starts on April 1!
• This quarter you just need to earn 30 points to be eligible for the incentive
• How do you earn your points?

1. Login to your wellsteps.com webpage on April 1
2. Click the ‘rewards’ button on the left hand side of your screen
3. Review the honesty policy
4. Choose which wellness activities you’d like to complete to earn your 30 points
5. Simple ch!eck off the activity when you’ve completed it!

You must earn your 30 points by June 14th!

If you earn more than 30 points you'll be entered into a drawing for additional prizes!