Four Corners Healthy Living "Holistic Living" March 2017

March 2017

Holistic Living

• Exploring holistic nursing • Benefits of 9Health Fair • Making meals more nutritious

Holistic Living A team of community members can empower you to make better, healthy choices.

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Letter from the Editor

06

Optimize vitality

08

Holistic nursing

11

Eye vitamins

13

Oral indicators

15

Nia dance

16

9Health Fair

19

Aging holistically

21

Finding balance

23

Dental decay

24

Personalized medicine

25

Cup of tea

26

Healthy cooking

29

Healing touch

30

Allergy relief

“The wish for healing has always been half of health.”

- LUCIUS ANNAEUS SENECA

The Durango Herald uses reasonable effort to include accurate and up-to-date information for its special magazine publications. However, all information comes from a variety of sources and may change at any time for any reason.

To verify specific information, refer to the organization or business noted.

To view the online version of this guide, visit: www.durangoherald.com

March 2017 | Four Corners Healthy Living | 3

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4 | Four Corners Healthy Living | March 2017

Letter from the editor Hello again, readers.

Marina Helps People Claim their Authentic Core Essence

Intuitive Energy Healing Intuitive Readings Hypnotherapy

By now, the energy from a new year is waning. While some reap the rewards of their resolutions, others find more roadblocks to overcome. However, these roadblocks are part of every person’s journey to a healthier life. For most of us, there is always room to improve, because taking care of the body alone is not enough for whole health.

When I think about holistic health, I’m reminded of the scene in season one of Breaking Bad when Walter White flashes back to a memory in college where he is talking with Gretchen Schwartz about the composition of the human body, all while scooping up the soupy remains of a drug dealer from Jesse Pinkman’s floor. In the flashback, the chemists break down the elements that make the human body by mole, including oxygen, carbon, nitrogen, calcium and other trace elements. This leaves the calculation .111958 percent shy of 100 percent, and leads Walt to ask: “I don’t know, it just seems like something’s missing. Doesn’t it?” Gretchen pauses for a moment and says “what about the soul?”

Not only is this scene one of the most poetic in the series, it reminds me of holism because it hints at the idea that a human is made up of more than mind and body through a scientific breakdown. In the same way, holistic health is about treating whole person including body, mind and spirit. This means for true “healing” to occur, treatment must address these three elements.

In this issue of Four Corners Healthy Living, we wanted to highlight holistic health professionals in our region who work to help members of this community heal, and present additional ways to improve your mental, physical and emotional well-being. From sustainable life changes to educational health fairs, there is a wealth of information and resources available to help you begin your own journey to whole health.

Thank you for your continued support, and we hope you enjoy this edition of Healthy Living.

Namaste,

Marina Muzzell 970-259-9205 • www.earthandsky.us March 2017 | Four Corners Healthy Living | 5

Five ways to optimize your vita lity Maintaining health can feel like a full time job. With the wealth of wellness information and advice at our fingertips, it can be a daunting task to sort facts from fiction.

Whether you’re a seasoned health enthusiast or a wellness novice, including these time-tested tips into your daily routine can help you attain, and maintain, better longterm health. And you don’t have to do it all at once. Incorporate small changes a few days or weeks at a time to ensure success that lasts a lifetime.

Get Better Sleep: Quality sleep is a critical component to our wellness. The National Sleep Foundation’s most recent sleep recommendations suggest that adults between the ages of 26 and 64 should aim for between seven and nine hours of sleep every night. But your daytime activities might be sabotaging your best efforts at rest. If you experience difficulty sleeping, try these tips: ditch your screens (phones, computers, TVs, etc.) at least one hour before bed. Avoid caffeine and alcohol, especially in the few hours leading up to bedtime. Create a relaxing ritual before bed such as taking a bath or giving yourself a foot massage.

And perhaps most importantly, create a sleep schedule and stick to it, even on the weekends.

Eat Healthy: Being mindful of how you fuel your body can make or break your wellness efforts. Focus on eating whole, unprocessed foods when possible.

Include a plentiful variety of fruits and vegetables in your diet. If your gut tolerates whole grains, aim for small amounts of gluten free options such as rice, millet, buckwheat, teff and pseudo-

grains like quinoa. If you eat animal protein, and your budget allows, try to include local and organic meats such as pastured chicken, wild caught fish and occasional grass fed beef. If you consume dairy products, then choose organic when possible (and believe it or not, full fat trumps low fat and fat free.) Conventionally produced meat and dairy is laden with pesticide residues and antibiotics, and are worth skipping altogether when possible. Avoid processed foods. Anything that comes in a package and has a long list of unrecognizable ingredients probably doesn’t belong in the body. Most processed foods are packed with an excess of hidden sugars, sodium and bad fats. So aim to get most of your nutrients from whole foods in their most natural forms.

Hydrate: About 60 percent of our body weight is water, and all of our systems rely on water to function properly. While consumption recommendations vary by body size, activity level and climate, most of us simply don’t get enough of it. The Institute of Medicine recommends that adequate daily intake is roughly 13 cups for men and nine cups for women. But if you get regular vigorous exercise, and/or consume caffeine and alcohol regularly, a few extra ounces per day won’t hurt.

Exercise: The Department of Health and Human services suggests that the average healthy adult should aim to get a mix of aerobic activity and strength training. Try to get around 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or a combination thereof, over the course of the

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week. They also recommend strength training, such as weight lifting, body weight exercises, yoga or pilates, to target all major muscle groups at least twice per week. A good goal is to aim for at least 30 minutes of physical activity per day. To make this a sustainable part of your healthy lifestyle, make it fun! Do something you enjoy that works up a sweat. And you get extra points for taking your sweat sessions outside. Fresh mountain air and sunshine make a great added benefit of outdoor exercise.

Of course, check with your medical practitioner if you have specific exercise needs or before starting a new exercise regimen.

Eliminate Stress: Not all stress is bad. But if left unchecked, too much stress can have devastating effects on health such as high blood pressure, heart disease, obesity and diabetes. Some of the most effective stress busters are already outlined above.

But besides good rest, regular

exercise and enjoying a nice meal, try connecting with friends and family. Or if you prefer some solitude, find ways to relax such as listening to your favorite music, starting a journal or a meditation practice or taking up a new class or hobby. Even if you don’t have a lot of extra time, carving out a few minutes per day or week can be vital to your well-being.

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March 2017 | Four Corners Healthy Living | 7

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g in s r u n c ti is l o h g in r o l p Ex Care for mind, body, spirit

Nurses wear many hats. In addition to tending to patients and helping families of patients, nurses incorporate the latest technologies into patients’ treatment. Some even work outside of hospitals and doctor’s offices to train the next generation of nurses.

Nursing has also branched out to include holistic nursing, which employs alternative medicine to care for patients. Alternative medicine is sometimes combined with traditional western medicine, requiring holistic nurses, who are sometimes referred to as “complementary health nurses,” understand both holistic and traditional nursing methods.

According to the Campaign for Nursing’s Future, sponsored by Johnson & Johnson, holistic nursing is rooted in the idea that nurses cannot treat a patient’s physical health without addressing the whole person. In addition to addressing their patients’ physical problems, holistic nurses will also try to address their patients’ mental, spiritual and emotional well-being.

Holistic nursing is a growing field, and it’s entirely possible that the role of holistic nurses

will expand in the years to come. Some of the things today’s holistic nurses do include: • acupuncture • assisting patients with managing stress • aromatherapy • massage • hypnosis, hydrotherapy and balneotherapy • Chinese and Eastern healing practices • wellness coaching According to the American Holistic Nurses Association, holistic nursing is not intended to negate the validity of conventional medical therapies, such as traditional nursing. Holistic nursing serves to complement, broaden and enrich the scope of nursing practices while aiming to help patients access their greatest healing potential.

The AHNA notes that holistic nurses must be registered and/or licensed. Such nurses may be found working at hospitals, universities and private practices.

Men and women interested in pursuing a career in nursing can learn more about holistic nursing at www.ahna.org.

March 2017 | Four Corners Healthy Living | 9

An eye on the advantages of vit amins

Vitamins are valuable in maintaining health, but it is difficult to prove their benefits in a scientific study. However, one study that consistently shows the benefit of vitamins is the Age Related Eye Disease Study (AREDS).

This randomized clinically controlled trial was sponsored by the National Eye Institute and enrolled patients with age-related macular degeneration (AMD) as well as control patients with normal retinal findings. The study found the use of specific high dose vitamins and nutritional supplements can reduce the risk of vision loss for some patients with macular degeneration. Patients helped by taking these vitamins included those with moderate AMD in both eyes or those with advanced dry or wet AMD in one eye.

This large multicenter randomized trial was performed twice by the National Eye Institute. In the first formulation of vitamins, beta-carotene (Vitamin A) was included. However, they found that people who currently smoke cigarettes and take high doses of beta-carotene have a much higher risk of lung cancer. Therefore the AREDS2 study was done which replaced

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beta-carotene with lutein and zeaxanthin. The results were the same; there was a statistically significant benefit for patients with macular degeneration that were taking the vitamin formulation compared to those with macular degeneration that were not on the vitamins.

The current formulation for AREDS2 vitamins includes: 500 milligrams (mg) of vitamin C 400 international units of vitamin E 80 mg zinc as zinc oxide 2 mg copper as cupric oxide 10 mg lutein 2 mg zeaxanthin Many patients ask if they would benefit from these vitamins even if they do not have macular degeneration. Recent case studies may indicate a benefit to taking lutein in certain cases with retinal degenerations that are not specifically macular degeneration. However, the only proven benefit is for those patients with specific findings of AMD. Additionally, patients ask if they are able to avoid taking the vitamin and try to increase their intake of antioxidants through food alone.

A number of dietary studies have been done, but the results of these studies are not in total agreement. People who eat vegetables, particularly dark green leafy vegetables like spinach and kale, may have a lower risk of progression to wet AMD. Also, people who eat certain kinds of nuts or fish may have a lower risk of developing wet AMD. However, currently there is not substantial evidence that changing one’s diet will reduce one’s risk of developing or halting the progression of AMD. Research is ongoing regarding diet and supplements for AMD and medical professionals will have the most updated information. Before making a substantial change to diet or adding a new vitamin supplement, be sure to consult a physician.

Dr. Haug received her Ph.D at Yale where she was awarded the Young Investigator Award from the Microcirculatory Society. She then obtained her Medical Degree and Ophthalmic Residency Training at the University of California in San Francisco. Her Vitreoretinal Fellowship was then completed at West Coast Retina.

Nutrients for healthier eyes Though a healthy diet may not always protect against vision loss, adding these foods to your palate can be good for your eyes. As their name suggests, eye supplements are designed to add to - not replace nutrients you get from a healthful diet.

Bioflavonoids (Flavonoids) • Food sources: Tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products.

Lutein and Zeaxanthin • Food sources: Spinach, kale, turnip greens, collard greens, squash.

Omega-3 Fatty Acids • Food sources: Cold-water fish such as salmon, mackerel and herring; fish oil supplements, freshly ground flaxseeds, walnuts.

Selenium • Food sources: Seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice.

Vitamin C • Food sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.

Vitamin D • Food sources: Salmon, sardines, mackerel, milk; orange juice fortified with vitamin D. • The best source of vitamin D is exposure to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D. Vitamin E • Food sources: Almonds, sunflower seeds, hazelnuts.

Zinc • Food sources: Oysters, beef, Dungeness crab, turkey (dark meat).

Sources: Archives of Ophthalmology and AllAboutVision.com

March 2017 | Four Corners Healthy Living | 11

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12 | Four Corners Healthy Living | March 2017

s u g n o m a s r to a ic d in The

A gray jay is a bold, cheeky little bird that populates our Rocky Mountains and is observed for what it teaches us about the overall health of the region, specifically for our winter temperatures. It is known as an “indicator species” because of its capacity for biomonitoring. What does this have to do with holistic health? Much like the gray jay is an indicator species, oral health as an indicator of our whole-body health. As the eyes are the window to the soul, the mouth is the window to the body and our general health.

Observing the health of our saliva, teeth and gums helps us to better understand the health of our bodies. Systemic conditions such as AIDS and diabetes can be detected by mouth lesions or other oral problems. Many things are present in saliva, including cortisol levels indicating stress, environmental toxins,

some cancer markers and certain HIV-specific antibodies. Other ongoing research explores the link between our oral health and conditions such as osteoporosis, arthritis, pneumonia and preterm labor, as well as inflammatory diseases such as cardiovascular disease, Alzheimer’s and diabetes.

It is well-established that people with periodontal disease are twice as likely to have heart disease, which also increases the risk of stroke. One theory is that when gums are inflamed, they release chemicals into the bloodstream that regulate infection. Perhaps these chemicals contribute to plaque buildup in our blood vessels.

Whether it is our bodies affecting our mouths or our mouths affecting our bodies, we need to be aware that our health is an interconnected, interdependent, integrated system. In all of

these cases, being mindful of our oral health can help us be mindful of our whole health.

Our mouths are early warning systems, like a gray jay, providing sensitive biomonitoring for the body’s’ environment. If you experience any anxiety about going to your dentist, perhaps think about him like a bird watcher, scouting out that cheeky little gray jay with his binoculars.

Nathan Robison is a prosthodontist that practices locally in Durango. He received his certificate in prosthodontics from the University of Tennessee Health Science Center in Memphis, Tennessee, and attended dental school at the University of Minnesota. Robison has specialized training in treating people who suffer from tooth loss as well as those with complex dental needs. For more information see his website: www.twinbuttesdental.com.

March 2017 | Four Corners Healthy Living | 13

Holistic Barefoot Dance for Everybody.

3 Arts : 9 Movement Forms

Martial Tai Chi Tae Kwon Do Aikido

Dance Jazz Modern Duncan

Healing Yoga Feldenkrais Alexander T

Nia is a blend of martial arts, dance arts, and healing arts. Get fit and have fun with power, expression and awareness.

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Tues & Thur 10:30-11:30am

nianow.com

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Dance for every body Through movement, we find health. That’s the philosophy behind Nia, a movement technique that blends energies from nine movement forms; three from martial arts: three from dance arts and three from healing arts. Nia’s choreography is a blend of 52 moves set to all kinds of music, intended to capture the dancer in you.

In the heyday of step aerobics, Debbie Rosas and Carlos Aya Rosas noticed all that jumping caused pain in their knees. So in 1982, they took off their shoes and created a movement technique based on the natural design of the body, i.e The Body’s Way. This technique supports the natural balance of the body.

Nia works as a fitness and dance practice because it is holistic, incorporating the whole being. Through the language of sensation Nia enhances mobility, stability, flexibility, agility and strength. In Nia, well-being is a byproduct of doing what you love and listening to your body. As we learn to listen to our body sensations we become our own healers and begin to make choices for a healthier lifestyle.

The fundamentals of Nia make it a safe and a sustainable dance practice for anybody.

1. The joy of movement is the secret of fitness.

We know if fitness isn’t fun it isn’t sustainable.

The joy of movement teaches us to choose sensation, to sense our life-force energy as a guide to movement. If joy is present then the body will come back for more and more. The Joy of Movement is Nia’s No. 1 principle and connects an individual to their body’s way.

2. Fitness must address the human being, not

just the body.

Nia integrates the physical, mental, emotional and spirit realms for holistic fitness. Nia’s language uses sensation, imagery and feelings to offer awareness to not only our physical parts, but also our emotional, mental and spirit beings.

This is what makes Nia holistic and powerful.

3. Movement of the body must be conscience,

not habitual.

Through the language of sensation we learn to dance our conscience body. The habitual

dance doesn’t need to focus or be present to the moment - it can be elsewhere and dancing at the same time. The conscience body is 100 percent present to the moment and sensations happening in the body.

Consciousness is life-long training that never stops and being conscious while dancing is grace and beauty at its best.

4. Use your body the way it was designed to be used.

In Nia, we study the design of the body and know that function follows form. The body should feel better and get stronger through the practice of the 52 Moves. Each move is crafted to create healing for the body. Using the body according to its design is essential for holistic health.

5. Use your body to heal your mind, emotions and spirit.

Just moving initiates healing for the mind, emotions and spirit. Most know the sensation of tearing up or crying during class. This is the beauty of moving energy and healing your mind, emotions and spirit through movement. Welcome it! What a gift to not

have to think yourself through therapy but instead to dance it. Moving energy with sound and expression are powerful ways to remove blocks and heal the energy body.

6. Take the path of least resistance.

Contrary to conventional fitness wisdom, the easy way is the natural way. To achieve long lasting holistic fitness there must be ease.

Struggle, tension, pain and resistance are unhealthy attitudes and will only lead to more of the same. Find ease in the body and dance, and life will follow suit.

Nia is unique in how it uses dance not as performance, but as a tool for better health and healing. Movement is our birthright and when we step into dance deep remembering happens conscience and unconscious that unlocks our greatness and potential. Movement is medicine.

Evonne Tocco is a certified Black Belt Nia instructor in Durango. She has been teaching Nia for 18 years and brings her passion for dance and love of mindfulness and healing to every class.

March 2017 | Four Corners Healthy Living | 15

Preventative care made practic al Health fairs encourage, educate community

BY HUNTER HARRELL

Determining health needs is an important first step in maintaining overall well-being.

However, scheduling appointments with the professionals to assess those needs without specific indicators can be both costly and time consuming. The 9Health Fair aims to ease those pressures for people in the community, and allows them to take advantage of more than two dozen free and low-cost health awareness and educational screenings.

Since its beginning in 1979, Colorado is the only state that expanded the 9Health Fair after participating in the pilot program. The early model offered attendees basic, free screenings and encouraged early detection of health issues such as hypertension, obesity and diabetes.

Today, the public program has grown to include more than 150 volunteers and attract as many as 1,000 participants in Durango alone.

With many 9Health Fairs scattered across the region this Spring, these health professionals in each community volunteer their time to provide free screenings to assess blood pressure, body mass index, memory, stress, oral health, skin, vision, prostate, breast health and more.

Other screenings and tests are available at

lower costs at the fair, as well. This year, every participant that purchases one of these services will receive a free Vitamin B-12 screening. One of the most popular screenings is a blood chemistry analysis that costs $35. This test provides baseline information on cholesterol, glucose, thyroid, kidney and heart disease.

These preventative steps help determine current state of health, while also connecting individuals with local experts and resources to help them maintain or improve their well-being.

In addition to these opportunities to ‘Own Your Health,’ medical and pharmaceutical professionals will be available to answer questions. Attendees can register online by visiting www.9healthfair.org, or in person.

As the largest all-volunteer, nonprofit health and education program in the nation, 9Health Fair has helped more than 1.7 million people take control of their well-being.

For a comprehensive list of all screenings and services available at your community’s 9Health Fair, visit https://www.9healthfair.org/health-fairs/find-a-fair.

From there, enter the zip code to find the nearest fair. For further details, click ‘visit fair site,’ then scroll to click ‘available screenings.’ Each service is listed with a short description and other necessary information for the user.

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9Health Fair Q & A Below are five questions participants frequently ask.

For more FAQs and information, visit the website. www.9healthfair.org

Q: I’m healthy. Why should I attend this 9Health Fair?

A: Attending a 9Health Fair is an educational experience for those who wish to be in tune with

their body. Taking advantage of low-cost screenings and access to health professionals is an added benefit.

Q: Who can participate in the 9Health Fair?

A: Anyone can participate in this fair. The supplies and resources are available to serve the

community. There is also a special voucher program for those who cannot afford screenings.

Screenings are available for both adults and children, so the whole family is welcome.

However, those under 18 cannot have their blood drawn, even with parental consent.

Q: Do I need to make an appointment or register online?

A: It is not necessary to make an appointment because participants are assisted on a first-

come, first-serve basis, and you can register in person. However, most of the 9Health Fair sites offer online registration which allows individuals to complete the participant form and pay for the screenings online. The main advantage of registering online is results will be available within a week at a secure medical repository online.

Q: What methods of payment are accepted?

A: Cash and personal checks are accepted at all fairs. Some fairs will take MasterCard or Visa

payments as well. Check with your area fair organizer or register online to pay before arriving.

Q: What if I find something that needs additional care?

A: If you have any critical or alarming results, a medical professional will call between 24 and 72 hours later to recommend a patient’s next steps. These individuals are also trained to help others find local resources to establish follow-up care.

DURANGO

April 8 7 a.m. to 11 a.m.

Escalante Middle School 141 Baker Lane

MANCOS

April 8 7 a.m. to 11:30 a.m.

Mancos Valley Jr. High 395 Grand Avenue

9Health Fair coming to an area near you:

IGNACIO

April 22 7 a.m. to 11 a.m.

Ignacio High School 315 Ignacio Street

BAYFIELD

May 6 7 a.m. to 11:30 a.m.

Bayfield Elementary School 511 East Mustang Lane

March 2017 | Four Corners Healthy Living | 17

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ForFor over 11over years now, families from Durango over 10 years, families from Durango andand For 10 years, families from the Four area have haveentrusted entrustedthe thehealth health the Four Corners Corners area Durango and the Four Corners area care of their infants, children and adolescents care of their infants, children and adolescents toto have entrusted the health care of their Pediatric Associates of Durango.

Dr. Pakhi Pediatric Associates of Durango. infants, children and adolescents to Chaudhuri honors this privilege by working Pediatric Associates of foundation Durango.

Pediatric Dr. Pakhi Chaudhuri and Nurse withproviders families to create the Practitionerfor Jessica Rensner honor this a lifetime of wellness. privilege

1199 Main Avenue • Suite 205 Durango, CO 81301

970/259-PEDS (7337) FAX 970/259-7366 www.paofdurango.com

Pediatric providers Dr. aPakhi by working with families to create foundation Pediatric Associates of Durango welcomes Chaudhuri Nurse Practitioner for a lifetime ofand wellness.

They both share a Jessica Rensner, MSN, RN, to the practice. common to ensure thatCPNP their thrive Jessicagoal Rensner honor thispatients privilege mentally, Ourphysically, goal is to ensure thatand ouremotionally. patients thrive by working with families to create a physically, mentally and emotionally.

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Pediatric Associates of Durango approaches accomplish call onaour solid background They this, bothweshare common goal in every patient’s care with holistic, comprehensive conventional medicine as well as exploring to ensure that their patients thrivea management, and we pride ourselves multitude of alternative options that haveonproven physically, mentally, and emotionally. providing excellent follow-up.

to enhance the overall health of our patients.

We, Pediatric Associatesof Durango,are arepassionate passionate We atat Pediatric Associates ofofDurango, Durango We at Pediatric Associates are passionate about settinga anew newstandard standardfor forhealth healththat thatempowers empowers about setting children childrentotoreach reachtheir theirfull fullpotential. potential!

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18 | Four Corners Healthy Living | March 2017

y l l a c ti is l o h g in g a to e Three-step guid When working with the elderly in a home care setting, it is easy to see the long-term effects of a balanced, holistic lifestyle. Entering someone’s home to provide care brings clarity to the challenges and triumphs the client faced in their life, and how those experiences might present themselves in the mental, spiritual and physical health of the individual.

Here, I would like to outline a few of the common themes of a holistic lifestyle that seem to cultivate happiness during the later stages of our lives.

Spend time with those you love.

There are few things sweeter than watching a client’s family rally around when help is needed. What we pour into people comes back around when we age. Believing in a student, leading a team with integrity and taking time off of work to spend with family are the kinds of acts which are never forgotten by those we pour into.

That love and patience and time will cycle back in a time of need.

Care for your body.

A cousin’s friend’s grandma who smoked a pack a day and lived a healthy life to the age of 90 is the exception, and you are the rule. Most home care clients are the rule, too. The client who drank all his life now endures a catheter due to kidney failure. The client who always has, and continues to enjoy her daily walks with the help of a caregiver has the blood pressure of a healthy 30-year-old. Medical advancements mean we have more quantity of life than ever before; it’s the individual’s responsibility to ensure the quality. Drink water, take walks, nourish yourself and take care of the body so you can continue to have fun in it for a long time.

Take care of your mind.

Dementia is a mysterious beast, and we are slowly learning how to protect ourselves against it. It may manifest itself differently depending on the brain; some people become “blissfully ignorant” and some suffer from severe and almost constant agitation. Caregivers trained in dementia care will know how to diffuse situations when they begin to spiral into agitation or extreme confusion. Preventative care is key, so have a caregiver grab a sudoku, work a crossword together and maybe even try some essential oils, which may help with memory.

Not everyone believes in holistic methods, but hopefully everyone can see the power of intention; the power of taking a moment during a stressful day to rub lavender on one’s temple, and the way the soul benefits from acts of self-love. Habit is powerful and we should believe older people when they say that “if you don’t use it, you’ll lose it.” And if all else fails, believe in the placebo effect, which can turn absolutely nothing into an extraordinary phenomenon. Aging with grace is possible, and it starts well before you think it will; it starts now.

Darrah Blackwater is the Administrator of Sunshine Gardens Stay at Home Care. When she isn’t helping Durango seniors make the most of their lives, she’s busy making the most of hers -- playing tennis, walking across China and sliding down snowy mountains.

March 2017 | Four Corners Healthy Living | 19

The answers to your questionS already exist in your subconscious mind.

Heal Relationships Achieve Success

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Heal My Body Have More Energy Our Team

Holly Duckworth, PhD Barbara Becker, RN, ret

1315 Main Ave, Suite 209, Durango, CO 81301 · (970) 335-9548 · awarecaredurango.com 20 | Four Corners Healthy Living | March 2017

253502

Finding balance The vestibular system aids the ability or avoidance to move through space. It is how we are able to make sense of the world and move through different environments.

Maintaining balance while moving through different environments requires sensory input from three main sources: the eyes, muscles and joints and vestibular organs. All three of these sources send information to the brain. For example, losing eye sight would greatly affect one’s balance, just as numbness on the bottom of the foot would contribute to one’s inability to distinguish between different surfaces.

The Vestibular System The vestibular system is a little more complicated. The vestibular apparatus is located in your inner ear, and includes the utricle, saccule, and three semicircular canals. The utricle and saccule detect gravity and linear movement. The utricle senses horizontal movement, while the saccule senses change in linear or vertical acceleration (going up and down an elevator.)

Calcium carbonate crystals called otoconia lie in the saccule and utricle of the ear. When the head moves, these small crystals stimulate hair cells and the hair cells send signals down sensory nerve fibers, which are interpreted by the brain as motion. The semicircular canals detect rotational movement. These canals are filled with a fluid called endolymph. As we move our head, the endolymphatic fluid will shift and information regarding this movement is sent to the brain for interpretation.

Why it matters Have you ever experienced the inability to balance, dizziness or vertigo?

There are multiple causes including acoustic neuroma, age-related, cervicogenic, concussions and labyrinthitis to name a few. Benign paroxysmal positional vertigo (BPPV) is one of the most common causes of vertigo.

BPPV is basically a problem with those crystals I mentioned above.

These tiny crystals can become dislodged and migrate into one or more of the semicircular canals. When enough of these crystals accumulate in one of the canals they will disrupt normal fluid movement, which will then cause the inner ear to send false signals to the brain. An individual will commonly experience vertigo, or a false sensation of spinning with head movements. Once the particles settle, the vertigo will stop.

How to fix BBPV Sadly, most people are given medication for BPPV. Because BPPV is a mechanical issue, it should be corrected mechanically. Once your healthcare provider knows which canal the crystals are in, the provider can perform the appropriate maneuver to move the particles out.

Where to go for help Typically, general practitioners refer patients to medical professionals trained in vestibular disorders. Most commonly, individuals are referred to physical therapists trained in vestibular rehabilitation, ear, nose and throat specialists and audiologists. It is important to seek a healthcare provider that will perform a neurological scan, evaluate the neck and determine the most appropriate treatment.

Jessica Voegeli, MPT, currently works at Rivergate Physical therapy located upstairs at the Animas Surgical Hospital. She moved from Tulsa, Oklahoma with her husband to pursue their active life styles in a close knit community central to the mountains. Jessica graduated with her Master’s degree in physical therapy from the University of Oklahoma Health Sciences Center in Oklahoma City, Oklahoma in 2010. Jessica will soon be certified in vestibular rehabilitation. You can recach her at Jessica@rivergatept.com.

March 2017 | Four Corners Healthy Living | 21

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22 | Four Corners Healthy Living | March 2017

? y a c e d th o to s e s u a c t a Wh The four risk factors of dental decay and effects of water fluoridation There has been a lot of conflicting information about the benefits versus the risks of fluoridating our local water supply. To make the most informed decision possible on this issue, one must consider the facts.

There are four risk factors that influence the development of dental decay: diet, bacteria, genetics and saliva flow. Any one of these risk factors can affect tooth decay, but if you combine the factors you will get a significant increase of the decay pattern.

Dental decay is the most prevalent disease in childhood today. So why hasn’t water fluoridation completely eradicated dental disease? Studies in water fluoridated communities versus non fluoridated communities do not show water fluoridation decreases tooth decay at all. In fact, tooth decay is decreasing worldwide in fluoridated and non-fluoridated communities at the same rate.

If you study the risk rate of these factors, you will understand why so many people suffer from tooth decay.

1. DIET: 55 percent of people admit to consuming high levels of sugar (including beverages.)

Put simply, the higher the sugar consumption, the higher the decay rate. Even children with low levels of sugar had decay regardless of water fluoridation or non-water fluoridation. A Brazil study in 2016 showed that children consumed greater than 10 percent of their caloric energy from sugar. The World Health Organization recommends less than 10 percent caloric consumption per day from sugar. Ideally they recommend 5 percent, the best case scenario would be 3 percent. The average American consumes 23 teaspoons a day of sugar. 3 percent consumption per day would be a mere two-thirds of one teaspoon.

How do we decrease this risk factor? Decrease sugar consumption.

2. BACTERIA: 45 to 51 percent increased risk of decay.

The mouth is colonized by 200-300 different bacteria, but only a few are associated with tooth decay. So how do we decrease this risk? Infographics show that people own more mobile devices (4.8 billion) than they do toothbrushes (4.2 billion.) Brushing two to three times daily and flossing once a day will decrease bacteria. Twenty-three percent of Americans have gone two days or more without brushing their teeth in the past year.

Nearly 37 percent of adults ages 18 to 24 have gone that long without brushing. Four out of 10 Americans floss at least once a day and two out of 10 never floss. A recent national survey conducted for the Ad Council showed that three out of four parents admit their children don’t brush regularly, or frequently skip brushing altogether. A survey of 600 parents with children ages six to 12 showed that brushing negligence affected a full 75 percent of the respondents. The researchers concluded that dental care is simply a lower priority to parents today. Children’s safety is a larger concern, and parents are too busy.

3. GENETICS:

30 to 60 percent influence on decay.

There are 34 different genes on our DNA that influence decay. Genes may express themselves differently in different environments. A famous nutritionist said, “Genetics loads the gun, environment pulls the trigger.”

This is true with many health concerns, including decay.

4. SALIVA: Up to 63 percent influence on decay.

As we age our salivary flow decreases. In addition, there are over 1,800 medications that can cause dry mouth. This does not factor much in children unless they are taking a drug for asthma.

Research has proven that these are the greatest influencing risk factors.

Further, fluoridated water supply shows no difference in the rate of decay compared to areas with non-fluoridated water.

For a list of sources for this article, please email me at info@holisticdentistrydurango.com John A. Rothchild, DDS has been practicing general and holistic dentistry for over 30 years. After building a successful practice in Chicago for almost three decades, Dr. Rothchild moved to Durango in 2006 to enjoy the mountains and opened his local practice shortly thereafter. You can contact Dr. Rothchild’s office at (970) 382-7780 or online at holisticdentistrydurango.com.

March 2017 | Four Corners Healthy Living | 23

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24 | Four Corners Healthy Living | March 2017

When a person feels ill, his or her doctor may assess any symptoms and then prescribe a particular medication to treat or alleviate those symptoms. Doctors prescribe medications hoping to treat sickness, but sometimes prescriptions fall short, leaving some to wonder if prescription medications could be customized more for individual needs? The science is already here.

Making specialized drugs is not a new concept. Prior to the rise of drug manufacturing companies, early pharmacists routinely customized ingredients. According to Professional Compounding Centers of America, customized medications are created through a process known as pharmacy compounding, which is defined as the art and science of preparing personalized medications for patients.

Specialized pharmacists take a practitioner’s prescription and mix individual ingredients together in the exact dosage and strength required. Compounding may be done to change the form of the medication from a pill to a liquid or to remove a certain additive or ingredient, such as gluten, that might cause an allergic reaction. The American Pharmacists Association says that compounding also can be used to flavor a medication in an effort to make it more palatable.

Compounded drugs can be just as safe as mass-produced prescriptions. And thanks to their tailor-made formulas, compounded medications also may help people avoid side effects and other adverse reactions. Compounding gives physicians flexibility in regard to how to best help their patients.

Compounding is done in hospital pharmacies and other healthcare facilities. There also are thousands of communitybased pharmacies in the United States that specialize in compounding services. Pharmacists in these facilities spend all of their time making special preparations.

Pharmacists and pharmacies compounding are subject to oversight by both federal and state authorities. On November 27, 2013, Congress amended the Federal Food, Drug, and Cosmetic Act by enacting the Drug Quality and Security Act to ensure that compounded drugs are produced in accordance with applicable federal requirements. The National Association of Pharmacy Regulatory Authorities oversees compounding in Canada. Preparations of products are subject to the Food and Drug Act and Regulations, Good Manufacturing Practice guidelines, and inspection by Health Canada.

Pharmaceutical compounding may not be new, but it is increasingly relied on to create the best formulations for individual patients.

a te f o p u c a f o m o tt o Getting to the b BY: HUNTER HARRELL

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If you ask me, tea is one of the finer things in life. Much like coffee, there is variety in flavors and aromas that make trying new types and combinations exciting. Not to mention the refreshing beverage is served iced or hot. But there are more benefits in the bag than one might think.

I traded my morning coffee for tea to cut down on the amount of caffeine and sugar in my diet a few years ago, and I’ll never look back. In addition to boosting my immune system, tea helps me better regulate my blood sugar.

There are teas that ease an upset stomach, improve skin and even help lull the body into slumber. It also is a flavorful way to get no-calorie hydration.

Check out some of the amazing benefits of these 10 teas.

1. Black tea

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· Lowers the risk of heart disease and diabetes · Regulates blood sugar levels · Anti-inflammatory properties 2. Chamomile · Helps induce sleep · Antibacterial and good for stomach issues · Antioxidants help prevent complications from diabetes 3. Dried Ginger tea · Antihistamine properties · Anti-inflammatory · Eases motion sickness 4. Green tea · High in antioxidants · Reduces bad cholesterol · Promotes healthy cell growth 5. Lemon Balm · Helps with colds and other respiratory issues · Alleviates digestive problems · Helps treat headaches and toothaches

6. Olong tea

· Aids with weight management regulates blood sugar levels · Helps alleviate skin conditions 7. Peppermint tea · Decongestant · Anti-inflammatory · Helps suppress appetite 8. Rooibos tea · Naturally caffeine free · Benefits skin · Contains cancer fighting properties 9. Stinging Nettle · Recommended remedy for seasonal allergies · Energy booster · Great for treating arthritis 10. White tea · Highest antioxidant properties · Can lower cholesterol and blood pressure · Antibacterial

March 2017 | Four Corners Healthy Living | 25

Making meals more nutritious Ten tips to prepare meals at home A large part of healthy eating involves choosing the right foods. In addition to choosing the right foods, health-conscious individuals must choose the right methods to prepare those foods in order to maximize their nutritional value.

Cooking methods such as frying can make for delicious meals, but such meals may not be so healthy.

For example, each tablespoon of oil used when frying can add more than 100 calories to a meal.

When counting calories, men and women should recognize that the way they prepare foods can affect the overall calorie count of a meal. In addition to choosing healthy cooking methods, healthconscious men and women can employ the following strategies to make meals as nutritional as possible.

• Invest in new cookware.

Choose nonstick cookware that will reduce the amount of oil, spray and butter needed to keep foods from sticking. Manufacturers are now touting ceramic cookware, which is free of trace metals or dangerous chemicals that can leach into food from the cooking surface. What’s more, pots and pans don’t contain chemical coatings that can eventually flake off into food.

• Stock up on healthy recipes.

Purchase cookbooks that showcase healthy recipes or peruse the Internet for heathy recipes. Many websites cater to health-conscious foodies who do not want to sacrifice their health to enjoy delicious meals.

• Choose smart fats. All oils are loaded in calories, but healthy oils can still be used without sacrificing flavor. Olive oil is an unsaturated fat that is a much healthier choice than butter or saturated fats. cook with oil in moderation.

26 | Four Corners Healthy Living | March 2017

• Think about baking foods.

Baking is handy for more than breads and desserts. Baking is one method of cooking that may not require the addition of fat. Meats that are baked can be placed on top of a rack, so that excess fat drips off and is contained in the bottom of the pan.

• Explore poaching, broiling and grilling. Poaching, broiling and grilling are three healthy alternatives to frying. Broiling and grilling expose food to direct heat, so it is a fast method of cooking and may not be appropriate for foods that require longer cooking times to tenderize. Poaching is the process of simmering foods in water or another flavorful liquid.

• Use minimally refined ingredients. Select among whole grains and ingredients that have not been refined. The closer a product is to its natural state, the more nutritional properties it is likely to have retained.

• Season foods yourself. Rather than relying on prepackaged seasonings, mix your own blends.

Packaged seasonings generally contain a lot of salt. Use fresh herbs whenever possible for the freshest of flavor.

• Add heat for flavor. Spicy pepper, dry mustard and other zesty flavor enhancers can make foods taste delicious without added calories.

• Try low-fat or fat-free dairy.

Substitute low-fat alternatives for full-fat dairy items. For example, Greek yogurt can sometimes be used in place of less healthy ingredients such as mayonnaise.

• Trim excess fats. Prepare meats and poultry well by trimming the fat and skin to make the final product even healthier.

By remembering healthy eating involves not just the foods they cook, but also how those foods are cooked, home cooks can make their meals that much healthier.

s e ip c e r o g e th n o t e Three swe COURTESY OF LAURA A. WHITE, RDN AT SOUTHWEST MEMORIAL HOSPITAL

Dark Chocolate Quinoa Bars Ingredients Dry: • 1 & 1/2 cups cooked quinoa • 1 cup chickpea (garbanzo bean) flour {or flour of choice} • 3/4 cup brown sugar • 1/4 cup ground flaxseed • 1 teaspoon cinnamon Wet: • 1 cup skim/low fat milk (or non-dairy milk of choice) • 1 large egg • 1 teaspoon vanilla extract • 1/2 cup dark chocolate chips

Instructions: 1) Preheat your oven to 350 degrees Fahrenheit.

2) In a large bowl, mix dry ingredients. In a separate smaller bowl, mix wet ingredients, except for chocolate chips.

3) Add wet ingredients to dry, stirring gently until mixed. Add in chocolate chips and mix.

4) Poor batter into a 7” x 11” baking pan.

5) Place in oven and bake for about 28 minutes — fork check to make sure they are done.

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Peanut Butter Granola Bars Ingredients: Dry: • 1 ½ cups rolled oats • ¼ cup whole wheat flour • ¼ cup ground flaxseed • ½ teaspoon baking powder • ½ teaspoon kosher salt • ¾ cup roasted, unsalted sunflower seeds • ¾ cup dried cranberries Wet: • ¾ cup peanut butter (choose a brand that you need to stir to mix the oil and peanuts) • ¼ cup low-fat milk (or unsweetened milk alternative of choice) • 1 large egg • ½ cup honey • 1 tablespoon lemon juice Instructions: 1) Preheat your oven to 350 degrees Fahrenheit.

2) I n a large bowl, mix dry ingredients. In a separate smaller bowl, mix wet ingredients, except for chocolate chips.

3) Add wet ingredients to dry, stirring gently until mixed. Add in chocolate chips and mix.

4) Poor batter into a 7” x 11” baking pan.

5) Place in oven and bake for about 28 minutes — fork check to make sure they are done.

Banana Oat Breakfast Cookies Ingredients: • 1 ¾ cups oats, quick cooking • 1 cup mashed bananas (approximately 2-3 ripe bananas, mashed with fork until creamy) • 1 cup applesauce, unsweetened • 2/3 cup dried cranberries • ½ cup chopped walnuts, toasted • 1 ½ teaspoon cinnamon, ground • 1 teaspoon vanilla extract Instructions: 1) Preheat oven to 350˚ Fahrenheit.

2) Combine all ingredients in a large bowl. Let sit for 10 minutes.

3) Drop cookie dough, in 2 tablespoon spoonfuls, on parchment paper lined baking sheets. Flatten cookies into rounds.

4) Bake approximately 18 minutes, or until golden brown (they may seem undercooked, but will be perfect) 5) Remove from oven and let rest on cookie sheet for 5 minutes. Move to cooling rack and cool completely.

6) Store in a covered container for 3-5 days (or store in the freezer for a quick and easy treat).

March 2017 | Four Corners Healthy Living | 27

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Providing a holistic, healing energy therapy to individuals who are searching for more balance and inner peace for their mind, body and spirit. Specializing in stress management, cancer support and trauma.

Healing Touch of Durango JANNA SCHAEFER, HTP 970.749.1673

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Southwest Obstetrics and Gynecology | 28 | Four Corners Healthy Living | March 2017

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h c u to h g u o r th e if l Enhancing Healing touch practitioner uses energy medicine to support patient wellness Healing Touch is a holistic energy based therapy that promotes healing of the mind, body and spirit. In 1980, Janet Mentgen, RN, BSN saw the positive affects energy work and touch had on the patients in the hospital.

She recognized many recovered quicker than those who did not have a touch therapy provided. Mentgen began using this therapy, and in 1989 she founded a formal energy medicine program with her techniques.

Since then, this holistic therapy has helped individuals balance and clear energy and create an environment to allow the body to heal. When the body is relaxed it is able to determine and heal the issue, whether it be in the body, mind or spirit. Some come to receive Healing Touch for something that is painful in the body, but experience more of an emotional healing after their session. The beauty of this therapy is that the energy goes to where it is needed. The client is asked for an “intention” for their treatment. Examples of this are: more balance, peace of mind or less pain in the body. The practitioner always holds the intention for the “highest good” for their client, and is not attached to the outcome as it may be much different than what has been intended.

Healing Touch practitioners use a very light touch or over-the-body touch to support the healing of the client. The individual is fully clothed and the session may take place either in a bed, chair or treatment table. The sessions last anywhere from 15-60 minutes. Clients usually experience a sense of relaxation and peace. Some sleep, while others say they have not felt that rested in a long time. Most walk away feeling more balanced and energized.

To better understand the client and their needs, the practitioner performs an intake consultation. The questions that are poised to the client range from physical to emotional issues as well as medications, diet and past medical history. The information is used to evaluate what techniques would be most beneficial and to see if there are any underlying issues that need attention. Practitioners are better able work with a client when they have properly assessed the clinical and energetic presentation of the client. We treat the person as a whole because sometimes emotional issues may manifest in physical ways.

The growing research on Healing Touch shows benefits including reducing pain and anxiety, and relieving stress and depression. It also provides support during chemotherapy, reduces effects of trauma and chronic pain, deepens spiritual connection, supports the dying process and enhances recovery from surgery.

Many hospitals across the country have a full time Healing Touch practitioner working closely with the staff to provide support to their patients. Veterans Affairs clinics and hospitals are also beginning to implement this program into help for the veterans. All Practitioners are held to a high standard through an Ethics Board and follow a Code of Conduct.Current research for all studies in Healing Touch have been

supported and funded by hospitals, universities, colleges, professional organizations as well as the National Institutes of Health, National Center for Complementary and Alternative Medicine. Healing Touch has been endorsed by the American Holistic Nurses Association, National Certification Board for Therapeutic Massage & Bodywork. The program is accredited as a provider of continuing nursing education by the American Nurses Credential Center.

Janna Schaefer is a fourth generation Durangoan. In 2012, she became interested in alternative health care, and now works as a Healing Touch Practitioner. Her volunteer work extends to the areas of Hospice Care, Suicide Prevention through ASIST, QPR and facilitator for HeartBeat.

She also work closely with the local Disabled American Veterans and coordinates the Southwest Colorado Veterans Stand Down as well as mentors those who have lost a loved one in the military through TAPS and coordinating the Colorado Gold Star Parents Weekend.

March 2017 | Four Corners Healthy Living | 29

s ie g r e l l a f o t o o r e th Getting to Alternatives to subdue seasonal symptoms Seasonal allergies to pollen, dust and molds can be debilitating. Symptoms such as a runny nose, itchy eyes, sneezing and sinus congestion are bad enough; and when combined with the fatigue and brain fog that often happens, allergies can make your life miserable. Now, allergies are so prevalent that many people believe they are normal, when in fact, they are a sign of lurking immune system dysfunction.

The immune system is the body’s natural defense designed to protect the body from destructive organisms and help it heal from injury. It has multiple jobs including identification and destruction of foreign invaders such as bacteria and viruses. Immune cells are present in every system in the body, and concentrated in the areas most likely to be exposed to foreign invaders such as the digestive and respiratory tracts. The mucus membranes of the nose, sinuses, mouth, throat, lungs and eyes house the highest concentrations of immune cells in the body. These cells are perpetually on high alert and ready to react when they detect a threat.

Allergies are the result of confused and hyper-reactive immune cells. Pollens and dust do not represent a deadly threat to the body. A simple increase in mucus to wash them off the tissues would be a normal response, and would not lead to the severe long term symptoms that allergies sufferers experience. However, when pollens or dust do lead to allergies, it is a sign the immune system is overworked and underpaid. It becomes hysterical, and unable to react normally. The symptoms of allergies are related to the release of high levels of histamine which leads to swelling, itching and irritation.

So why would your immune system get confused and overreact? The main answer to that question is a hyper reactive inflammatory response. People who get allergies have a higher level of inflammation in their bodies.

Why? A pro-inflammatory diet is the number one reason and the chronic consumption of refined grains and sugar at the root of most allergies. These foods cause inflammation and damage to the digestive tract. You also have huge numbers of immune cells in your digestive tract because it is also open to the outside world. Constant inflammation in the gut causes your immune system to work 24/7 in an attempt to heal the damage. If I worked 24/7

I would probably get very tired and confused and begin to make mistakes. If I was being attacked constantly I would also get more defensive and be more reactive to any possible threat. This is what happens to your immune system. It loses its ability to tell pollens from bacteria and attacks.

Combined with a heavy toxic load from all of the chemicals and junk in our food, air and water that we all are exposed to it creates the perfect storm for allergies that can represent the tip of the toxic iceberg.

So what can you do? The first step is to stop eating refined sugar and flour products when you know you are more vulnerable to allergies. For many of my patients this alone works wonders to reduce the severity of their allergy symptoms. The next step is to do regular detoxification to reduce your body’s toxic burden.

Dr. Nancy Utter is a licensed naturopathic doctor and has practiced in Durango for 13 years.

Natural medicine is one of her greatest passions.

She treats patients of all ages and thrives on the variety of health issues that she works with in her patients. She seeks to understand the causes of illness and strives to support the body, mind and spirit to heal using safe, natural medicines.

30 | Four Corners Healthy Living | March 2017

durangonaturalmedicine.com

Nancy Utter, ND Naturopathic Medicine

Providing my patients with comprehensive, effective natural health care.

We provide the very best in comprehensive holistic healthcare by drawing from both natural and conventional medical models to prepare a health plan that is tailored to each individual’s needs.

• Family Health Care • Hormone Balancing • Digestive Repair • Nutritional Therapy • Stress Relief • Heart Health • Detoxification • Women’s Health • Acute and Chronic Pain

Mind... Body... Spirit... Medicine Animas Square • 117 CR 250 • Durango, CO 81301 970-247-0737 • durangonaturalmedicine.com

Introducing

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March 2017 | Four Corners Healthy Living | 31

More Upcoming Events

Visit earthstarretreatcenter.com for more information on upcoming retreats and to register.

Awaken health & wellness within.

Raw Foods Celebration & Permaculture Workshop

Enjoy a weekend of raw foods and learn about their preparation. Put your hands in the earth and explore unique permaculture techniques for your southwest garden.

DIVINE OPENINGS SILENT MEDITATION RETREAT June 23 – June 25 Give yourself the gift of silence with others of like mind.

ADVANCED SKILLS FOR BEGINNING BIRDERS July 21 – July 23 Whether you are brand new to the world of birding or already have a strong base knowledge, you can quickly improve your skills of identification and expand your awareness.

FOUR CORNERS EARTH SKILLS GATHERING Aug. 6 – Aug. 12 Learn diverse life skills which nourish us in sustainable and fulfilling ways, stimulating intimate relationships with the Wild World.

ANIMAS VALLEY INSTITUTE QUEST Aug. 9 – Aug. 20 This contemporary Western embodiment of the ancient, pan-cultural vision fast is a dynamic wilderness rite. Visit animas.org to register.

ANIMAL TRACKING RETREAT Aug. 20 – Aug. 26 Develop animal tracking skills in the wild and attune to the subtle signs of nature.

PLANT MEDICINE & YOGA WORKSHOP Sept. 8 – Sept. 10 A cultivation of intentional practices-Ceremony, meditation, Inspirational Superfood courses, Hatha and Restorative Yoga, authentic movement, transformational music, wild plant walks, quiet time, stories, and more!

FRI APRIL 21- SUN APRIL 23

WILD YOGA IN THE MOUNTAINS Sept. 11 – Sept. 15 Journey in the Mountains with Rebecca Wildbear.

Go to rebeccawildbear@gmail.com to register.

PINE NEEDLE BASKETRY Sept. 22 – Sept. 24 Remember ancient techniques for creating beautiful and useful baskets.

Delicate and intricate in their design, amazing in their ability.

WILD PRIMAL HEALTH RAW FOOD RETREAT WITH KATRINA BLAIR, AUTHOR OF THE WILD WISDOM OF WEEDS Nov. 11 – Nov. 18 Optimal health and well-being. Enjoy recipes for living deep with nature during this week long workshop.

RHYTHMS OF LIFE WHOLE ANIMAL PROCESSING WORKSHOP Oct. 1 – Oct. 7 From the sacred harvesting of an animals life to the use of all parts and tanning of hides. Done with great honoring in the most mindful way.

Plan your retreat today.

Yoga • Massage • Mindfulness • Excursions • Weddings • Private events 970-946-1132 • info@earthstarretreatcenter.com • Norwood, CO 32 | Four Corners Healthy Living | March 2017