月度归档六月 2019

Primary Care Physician in Utah County

Your doctor has two primary tasks, to prevent you from becoming sick and to help you recover when you do. The only way your primary care physician can do those two things is if you visit them regularly. Unfortunately, the outrageous premiums, deductibles, and limited coverage of insurance often keep you and others from seeing your doctor when needed. What if there was a way to visit your doctor without all the hassle of insurance? Would you be more likely to go when needed? Direct primary care (DPC) offers a solution that makes that possible, here’s how. 

Flat Rates

Do you have a cell phone plan or a video streaming service? With both services, you pay a flat monthly rate based on the number of devices in your plan. Direct primary care works the same way. With DPC families pay monthly fees averaging $35 per adult and $10 per children. For a family of four, monthly DPC payments are only $90. Compare that to the average health care premium of $440 a month for individuals and DPC is a no brainer. 

No Deductibles

Insurance companies charge you hundreds of dollars a month for health care coverage. But, before they even cover any of your costs, you have to pay in the neighborhood of $2,500 out of your own pocket. What’s more, insurance doesn’t cover all of your necessary health care services. Direct primary care doesn’t have deductibles or hidden fees. Instead, you and your family get 24/7 access to your doctor and their services for the flat rate. With DPC you can see your doctor twice a year or six times a month for the same price. What’s more, your payments cover over 90% of your family’s primary care needs.

Higher Quality Care

Do you ever feel like you spend forever waiting in doctor’s front lobby before they see you? Then when you do get to see your doctor, you’re in and out in less than 15 minutes and your short $100? Insurance companies are one of the biggest reasons for that. Traditionally, primary care physicians earn more money by seeing more patients in a shorter amount of time and billing insurance companies for the services provided. The same doctors also lose money by paying full-time staff to bill the insurance companies. Direct primary care eliminates the middle man of insurance. Consequently, DPC physicians spend less time worrying about money and billing and more time providing their patients with high-quality care.

Mountain Bike Riding at Gisburn Forest, Lancashire

Gisburn might feel like it’s in the middle of nowhere, but it’s an award-winning focus point for all sorts of riders. We hit its rollercoaster trails to find out why

As gravel rattles off wheel arches, the long fireroad drive to the Forest Den car park could be straight out of any of your favourite freeride DVDs. That 15-minute journey down twisty dry-stone-walled lanes places it dead centre of the Pennines on the Lancashire-Yorkshire border. That’s half an hour from UK component heroes Hope, who’ve been a big part of the trail building here and who sponsor one of the latest downhill sections. It’s classic Gisburn too.

Local heroes

Rolling off the fire road and into the tight-packed forest, the first few corners are relatively flat. But then the trail steepens and corkscrews, picking up speed and throwing you into a series of aggressively tight, tyre-growling berms. It’s not just the rapid-fire banked turns you’ve got to be ready for either – I’m trying to keep young local hotshot Joe Flanagan in sight when the next deep-scooped berm fires us into a line of three immaculately crafted tabletops. No blown-up lips or rutted landings here, but rock solid takeoffs topped with neat rolled kickers.

While the sudden appearance of these jumps is a shock to me, it’s obviously not to Joe, and he vanishes into the tops of the trees before eventually dropping back on to the last bit of landing slope and then firing up out of sight again. We’re not going to miss the opportunity to play here for a while, so we take the knowingly created cutout back on to the fireroad to repeat the flight-time fix a few more times.

Last time we were up here we met two of the main reasons that the Forestry Commission, er, commissioned bits are so sweetly sculpted and radical. Behind the levers of the excavators were the Hemingway brothers. Local legends of anything two-wheeled, front wave Megavalanche riders and frontrunners in the most extreme two-wheeled event we know (Google ‘Erzbergrodeo’ and you’ll see what we mean). Basically, these boys know what serious thrill riding is all about and they know exactly how to deliver it with a digger.

Hop it, don’t Hobbit

There’s a point when you know you’re getting sketchy, and after some seriously tweaked landings, Joe finally extends his next run into one of the three dropaway exits to this section. Again, these aren’t for the wary – a series of chainring notches on the big lump of rock on the inside lip shows that those riders too scared to commit at speed have been rewarded with some serious teeth grinding and the kind of nearly over-the-bar rear wheel kick that can seriously stain your shorts.

Off the drop and you’re back into another stack of seriously tight berms through mossbearded trees straight out of Mordor. It’s line choice not Rings that’s ‘precious’ here though, as you slot through the entry trees and into the 4X style finale to the Hope Line, doubling or rolling depending on your skill level but having a damn good time either way.


We’re way ahead of ourselves now though, as the whole point of mentioning Hope in the first place was that their marketing star Rachael Walker is the one leading us through the freshly laid car park, past the farmhouse visitor centre at the start of the trail and straight into the ‘Swoopy’ section of Gisburn’s genuinely all-weather two-wheel thrill fest.

Low sun flares down the singletrack, blowing up deep puddles like crystal fireworks as we pump and pedal along the flowing trails. Unfortunately overnight storms have hidden some tree-leg treachery and Rachael goes down hard on a big wet root, slamming her knee into her bar end. As much as she tries to ‘WTFU’, she can barely ride as it balloons up fast. So it’s back to base for an ice pack and time for Joe to take the lead round Lancashire’s finest manmade trails.

Big fun buffet

There’s a hell of a lot to go at here too. Even if you’ve seen shots of sections like Hully Gully, nothing can prepare you for a valley full of berms higher than your house. Rolling through the boulder markers at the top of the Bigfoot slab takes some commitment too, but don’t forget to take a few seconds to stop and drink in the stunning scenery of the surrounding fells and Stock reservoir, and potential views as far as the Lakes or back way into Yorkshire in summer.

The full-on DH lines are currently closed as they’re rebuilt even bigger for summer, but the suspension and spine testing slabs of the upper loop, the quarry playground, the root fest of ‘Home Baked’ and the retro balance and balls test that is the North Shore section give a comprehensive skill and fitness workout that feels way longer than 18km.

There’s even a thoughtfullyleft-natural sodden swamp and shonky bridge section just after Hully Gully to help you appreciate just how crap riding here would be if it weren’t for all the Forestry Commission investment and thousands of volunteer builder hours that have – literally – been sunk into this place.

The ever-changing design of the trail makes it a great place to visit time and again too, as you learn what comes next and how to work your way through it, gaining speed and skill each time. No wonder it’s a popular coaching destination for top skills teachers like Pro Ride Guides and Great Rock.

If the riding is good enough to keep us grinning even when sleet is rattling off our faces and feet are too numb to clip into pedals, then it’s certainly worth taking a turn down the Postman Pat roads to find it, wherever you live. We’ll certainly be hitting it a lot more frequently with the rest of the northern test crew in future, whether it’s for merciless kit testing on the relentless rocky sections or just blasting the berms and kickers for fun until we can’t take any more seriously techy fun.

Tips for Ice Fishing

It’s that time of the year again, where the lakes start freezing or are already frozen depending on where you live. So we all know what that means, time to get out all the ice fishing gear and hit the lakes. Here are a few tips to help you be more successful at ice fishing. 

You always want to make sure you have all the right equipment before hitting the lake. Here are a couple of the more important equipment you need for ice fishing, always have proper winter clothing, back-up winter clothing in case you fall in the water, fully charged cell phone, so if anything happens you have a way to contact someone, if you are out fishing alone. You also need a bucket, ice scoop, auger, bait, tip-ups or fishing pole and you tackle. You want to make sure you always go through your check list every time you hit the lake. 

Once you are out on the ice, finding the right depth matters. Most fish will generally stay in a specific depth during the winter, which can make it easier to find them. If it is a common lake you have fished regularly during the summer months you will know all the premium spots and depths of the lake. If you aren’t familiar with the lake you can hop online and look for a map of the lake and it will show you all the different depths of the lake and you can check out the depths for the species you are looking to fish for. 

Now that you have found a spot to fish, you can start drilling holes in the ice for your tip-ups, if you have some and a couple of holes to fish from while waiting on your tip-ups to go off. Remember to spread out the placement of your holes. If you put them close to each other you have the worries of them getting tangled when there is a fish on and some people say having them close together loses you chance of catching a fish as there are too much bait in one area. 

You are ready to start fishing, some people say you ice fish like you are summer fishing, which isn’t true. You want to make sure you are going slow and steady as fish don’t expend as much energy during the winter months.If you are looking to give your fishing a jump start, you can always chum the hole before you start fishing. Sometimes chumming your hole can actually bring more fish to your area. You can use minnows or wax worms and let the fish go to town. Always have different types of bait with you, as you never know what the fish are looking to eat on that day. If you move your bait or jig too fast, a fish might let it go to save some energy. If you are going to be fishing for bluegills or perch, you want to fish the bottom as they love to feed off the bottom during the winter months. 

Now that you have a few tips for a successful ice fishing trip. Get off the computer and put those tips to the test. Always remember to be safe and know the thickness of the ice before walking or driving out on the ice. You don’t want to start your ice fishing trip having to turn around right away from falling in.

What’s the Big Power of Micro Greens?

Are you eating microgreens in your lunches or dinners?
If not, now is the time to learn about the big nutritional benefits to these tiny greens! Micro greens are the baby version of foods you may already know and like. They are usually sprouts (or sprout-like small leaves) usually under 14 days of growth. You can find full grown grocery staples like spinach, kale, chive, arugula, and broccoli as a microgreen. However, you can mix things up with watercress, mustard-greens, onion sprouts, radish & alfalfa. Each of the microgreens will not taste exactly like the adult plant. They are usually milder, since they’re not fully grown. However, items like mustard, onion, and radish will have a stronger, more spicy flavor.

How do these little leaves bring you a big value?
They generally have from FOUR to SIX times the concentration of nutrients you usually get in the bigger/adult size plant. That means you get more nutrients in a smaller package, like beta carotene, vitamin B, vitamin C and even amino acids. That’s great news if you don’t want a traditional salad every day. Since you don’t need as much plant material to get the benefits, they’re easier to include in your diet with ideas like blending them into a smoothie, using lettuce sprouts to top a burger instead of lettuce (or topping any sandwich, really) or replacing the spinach leaves in an omelet with micro spinach sprouts. 
Microgreens are tiny leaves with many health benefits.

The health benefits differ slightly between the different varieties of plants you can choose. For instance, most of the bean sprouts are rich in C, while alfalfa has higher calcium, potassium and magnesium. While no one would think to eat the sunflower plant, you can (and should) eat the sprouts as they have amino acids, folate & and vitamin E as well as trace copper. The benefits just go on and on, so the best thing to do is pick your favorite flavored sprout (the sweeter & mild sunflower, or the zippy radish, or maybe the heartier crunch of the bean-sprout in a stir fry?) and search for all of its specific nutrients on the internet.

Can you raise micro-greens in your own home?
Yes! But some are easier than others. For instance, with lentils you have to have several soaking, rinsing and resting periods before you can even get them to sprout. It is, of course, worthwhile if you really enjoy sprouted beans, but if you’re looking to get to the greens faster you need the chia seed. If you’re looking for the simplest and quickest sprout,(It’s pretty much foolproof) look for the chia seed first. Chia seeds are so easy to sprout, they even made a gimmick ceramic animal “Pet” for kids to grow them on. They grow quickly, thanks to the nutrient packed seed, making sprouts to add to your salad even faster. Chia sprouts have a somewhat ‘spicy’ flavor. It isn’t as powerful as onion or radish sprouts, but it is not as mild as alfalfa.

What is sprout safety?
With some seeds, a little potting soil (Or seed-starter mix soil) and a low dish, most people can raise microgreens in their own home. Chia seeds will certainly sprout if placed on damp soil in a low dish. It is important to properly care for any plant’s microgreen, to avoid issues like mold & to maximize the appeal when serving as well as the nutrition. However, with a few quick tips, small plants like these are generally easy to manage. Things to keep in mind include:

Clip tiny leaves or stems about a centimeter above the substrate they grew on
Clip only with clean, food quality scissors
Plastic shears or ceramic shears will prevent browning (important for serving presentation)
Expose the greens or sprouts to strong sunlight for several hours before harvesting – this will maximize the chlorophyll content for better health
Do not use/consume sprouts if you find mold at the base
In a moist or humid climate, it’s better to let your seeds sprout on a sunny sill & keep them there until ready to avoid any mold issues
Clip most greens when they are about 1 to 2 inches tall
Don’t grow them outside unless they’re well protected by a mini greenhouse or screens – you may love microgreens but so do bugs, spores and other pests you don’t want on your food
Mist for moisture – Misting ensures safe moisture levels where heavy watering may lead to crushing sprouts, washing away seeds or mold in the soil
Most greens are ready in about 10 to 14 days but they don’t grow back once clipped
Rinse greens gently in only cold water & serve immediately
You don’t need to fertilize them, they’re drawing their initial nutrition from the seed itself

Raising your own greens means saving money too, sometimes this healthy ingredient is expensive at the grocery, or appears less than fresh. Keep in mind that each one has a different flavor, if you don’t like one microgreen, you may enjoy another, so experiment as much as you want, now that you know that the nutritional benefits are quite worthwhile. If you sample a few varieties and still find you want something a bit milder that adds nutrition to meals, you can always just eat the chia seeds. While the chia sprout has flavor, the seeds themselves do not. They can be mixed into every day foods without altering the taste, such as yogurt, ice cream, salad dressing, soup, stew, scrambled eggs, and PB&J. If you can sprinkle, you can use chia seeds. Remember the last sprouting tip: “The sprout doesn’t need fertilizer because it is drawing its initial nutrition from the seed”—this illustrates the nutritional power of chia as you watch it grow. Its sprout is large & vigorous despite the seeds’ tiny size. And, it’s no wonder because the seed contains more calcium by weight than milk, is 23% complete protein (like what’s in meat) has healthy omega-3 oils and two kinds of fiber, plus b-vitamins and the trace mineral boron.

With eating fresh & eating raw getting so much press for its health benefits, you can be ahead of the curve with the freshest food in town…food you harvested just minutes before serving. You save money at the store and save space in your home, because microgreens can be grown in small batches and never require massive pots or large areas. Something as simple as a foil pie tin & small bag of potting mix are all you need to get started (and the seeds, of course!) so there’s hardly an up-front cost on time or supplies.

Let’s Barbeque……….

It’s that time of year again, get out the grills and get ready for BBQ season. There are many different ways that people Barbeque. Here are some tips that you can use for when grilling out
and having family and friends over for a cookout. If you want to produce the perfect product which
includes mouth watering BBQ chicken, brisket and pork, there are four important factors in Barbequing. They are the meat, the method, the flavors and the smoke.

The right way to grilling is what is right for you and the only way to get good at anything
is the famous saying practice makes perfect. The first thing you need to do is purchase a Barbeque.
There are many barbeques that range from $30- $2000, just depends on how fancy you want to get.
When getting a barbeque you want to consider these simple things. The space you have for one
whether it is a big yard, get a large barbeque or a small space and get the smallest one possible. The second thing you need to do is consider the number of people you cook for regularly and you need to figure out the portions of food you will cook on your grill. If you want to have cookouts with family and friends all summer you need to consider a larger grill to put enough food to accommodate everyone. Also when it comes to grilling out you need to take into consideration if you want shelves and a workstation. It could make things easier to have a place to hold your meat and utensils and seasonings. The last thing to think about it how often you will use it, if it is just for the holidays then you might want
to go for the cheaper route since it once be used that much.

Once you have the grill and starts grilling you want it to be clean every time. You don’t want the taste of fish on you steak. The best time to clean the grill is right after you get done cooking and use a wire brush to get off all residues. Before you start grilling you want to put a little bit of vegetable oil on the grill so that your food doesn’t stick. Another good tip for grilling is when you begin a lot of people like to turn up the heat right before they put food on and that is wrong, you want to heat
up the grill 15-30 minutes before you start cooking your amazing food your about to make. You also want to have all your seasonings and utensils right beside you so you’re not running back and forth to the kitchen. Also just in case things get out of hand and a flare up happens have a bottle of water nearby to put out unwanted flames.

When it comes to preparing you food for the grill, there are many different ways to do so. It can be your family’s recipe or a sense of chef you have and try out different spices. Here are some ideas that can also help when it comes to preparing you meat for the grill. If you are going to grill a steak you might want to cut off any extra fat and put a pinch of salt and pepper on it and maybe add some steak seasoning before putting it on the grill. When cooking chicken you might consider putting it in the oven or microwave to cut down on cooking time and browning of the chicken. And when it comes to fish
one of my favorite things to do is to put it in a zip lock bag and add some olive oil and some herbs you like before grilling it. When you are grilling any kind of meat you want to keep to the cookbook guidelines when it comes to how long you leave it on the grill. Don’t forget to have your cooking utensils such as long handed tongs, spatula, and fork and grill cleaner.

Everyone has their own techniques when it comes to grilling by use of their family recipes, tools, and marinades. Hopefully some of these will help you for this upcoming Barbeque season.
Nothing is better than spending time with family and friends while grilling out in the backyard having some amazing barbeque meals. Happy Grilling everyone!