Four Corners Healthy Living - Annual Ambitions

January 2018

ambitions HEALTHY HABITS WITH LASTING IMPACTS

A NEW APPROACH TO OLD TRADITIONS

FIND THE RIGHT FITNESS FACILITY

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January 2018

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What your family really needs is YOU! January 2018 |

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ambitions A team of community

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Letter from the Editor

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Healthy habits

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Secrets to success

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Learn to break procrastination habits

members can empower 08 Making progress through collaboration you to make better, healthy choices.

CHIEF EXECUTIVE OFFICER DOUGLAS BENNETT VICE PRESIDENT OF ADVERTISING DAVID HABRAT DIRECTOR OF FINANCE CARRIE CASS DIRECTOR OF CREATIVE SERVICES TODD BARTZ MANAGER OF CREATIVE SERVICES TAD SMITH SPECIAL SECTIONS EDITOR HUNTER HARRELL DESIGNER CHRISTIAN RIDINGS ADVERTISING DESIGN/PREPRESS CHRISTIAN RIDINGS MICHELLE MARTIN JUSTIN MEEK RYAN BROWN SAMUEL LINDSAY ADVERTISING SALES REPS SHAWNA LONG COLLEEN DONLEY TERESSA NELSON KELLY BULKLEY JESSICA KIRWAN FAITH HARMON

THE

BEST VIEWS

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January 2018

ON THE COVER LINZIE MYERS AND KEVIN GARDNER CLIMB THE SKY STEPS IN DURANGO. PHOTO BY: CHRISTIAN RIDINGS

Fast track to an organized space

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New approach to old traditions

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Cooking at home

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Something to chew on

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Commit to change

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Making friends

Saving the planet Community commitments Take back downtime Fitness facilities Gym benefits

"Be at war with your vices, at peace with your neighbors, and let every new year find you a new man."

- Benjamin Franklin

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

R A E D , s r e

d a e r

To me, the New Year sounds a lot like someone yelling “Don’t get so hung up on the small things!”

That’s one reason I like this season so much; it’s a constant reminder to take things slow and focus only on what’s in front of me at a single moment in time. Somedays, I feel like I need that reminder tattooed on my forehead.

These annual ambitions can get the best of us.

Despite our good intentions, goals are hard to keep without the proper motivation and serious commitment. I spend some time between Christmas and the new year reflecting on what I wanted to accomplish, and how I failed to turn those thoughts into actions.

For example, I’m sitting on a few projects I want to complete – like the bench in my garage that I made my boyfriend drag from a junk pile because I saw its “potential.” It needs a major sanding and a minor change in color. But he’s sweet because he never says a word about the untouched art. I’m hoping to devote more time to practice skills I want to master, and learn something new every single day. And I received a few books for Christmas I’m excited to read and trade to friends in far off places.

These and so many other goals and ambitions flood my lists, planners, calendars and journals.

It’s something similar, but different for all of us.

How do we make the most of these annual ambitions? I’m still learning myself. But the following features may help you find a path to a healthier life one step – or resolution – at a time.

In the meantime, thank you for reading and supporting this publication.

Namaste,

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January 2018

THAT CAN HAVE A LASTING IMPACT

Healthy habits

A long and healthy life is the ultimate goal for many people. While a host of factors beyond a person’s control, such as genetics, impact how long that person lives and how susceptible to certain medical conditions he or she may be, there are many things men and women can do to improve their chances of living long, healthy lives.

• Keep working. While many working men and women dream of the day when they can leave the daily grind behind once and for all, they might want to think more about a second career than a long, carefree retirement. A study from British researchers published in the International Journal of Geriatric Psychiatry found that each extra year that men and women work was associated with a six-week delay in the onset of dementia. While men and women may want to retire from their professions, finding second careers or volunteering close to full-time hours may improve their long-term health and quality of life.

• Stay on your toes. A healthy diet is a key component of a healthy lifestyle, but diet alone is not enough to promote a long and healthy life. According to the Johns Hopkins Medicine Health Library, the risks associated with a physically inactive lifestyle are considerable. Such risks include a greater risk of developing high blood pressure and coronary heart disease and even a greater risk for certain cancers. In addition, physical inactivity can add to feelings of anxiety and depression. Inactivity tends to increase with age, so men and women aiming for long and healthy lives should make physical activity a vital part of their daily lives.

• Get your whole grains. Whole grains may be another key ingredient to a long and healthy life. Numerous studies have shown that increasing whole grain consumption can help prevent the onset of type 2 diabetes. Researchers who conducted a systematic review of studies examining the link between whole grains and type 2 diabetes prevention in 2007 found that eating an extra two servings of whole grains per day decreased a person’s risk of developing type 2 diabetes by 21 percent. That’s an important finding, as additional research has found that people with diabetes have an increased risk of developing Alzheimer’s disease, a neurodegenerative condition that can dramatically reduce quality of life.

• Visit your physician annually if not more frequently. While many people, especially those who feel healthy, are hesitant to visit their physicians, doing so may just save your life. Several diseases, including cancer and heart disease, are more effectively treated when detected early. Annual physicals and discussions with your physician may uncover a disease in its early stages when it is most treatable. Waiting until symptoms appear may not be too late to treat a condition or disease, but taking a proactive approach increases the likelihood of early detection, which increases your chances of living a long and healthy life.

Healthy habits improve peoples’ quality of life while also increasing the likelihood that men and women live long, healthy and productive lives.

resolutions?

The dawn of a new year is a time when many people take inventory of the previous 12 months and begin thinking about ways they can improve their lives in the coming year. Looking ahead can provide inspiration and motivation.

Resolving to make changes at the beginning of a new year is a tradition for many people.

Even when people veer off course from their resolutions, many pick themselves up, dust themselves off and try again year after year.

The annual tradition of making resolutions is celebrated in many areas of the world. But how did the custom begin?

History.com states that the origins of New Year’s resolutions can be traced to the ancient Babylonians, who purportedly made promises to the gods to earn good favor for the coming year. These resolutions were personal promises of growth and redemption made in conjunction with the start of a new year which, at the time, began in mid-March and not January.

Back then, common resolutions involved repaying debt or returning borrowed items. The Babylonians tried to fulfill these resolutions so the pagan gods would bestow favor on them, including a rich harvest, for the coming year.

The Romans were the first to change the calendar to have the new year begin on January 1. January was named for the Roman god Janus, who had dual faces. Romans believed that Janus could not only look back into the previous year, but also look forward to the next

one. So Romans made promises to Janus to do good deeds in the months to come and learn from past mistakes.

Early Christians also embraced resolutions as chances to repent and redeem themselves through positive actions. Although there are still some religious ties to resolutions, New Year’s resolutions are still largely practiced today.

And unlike making promises to God or pagan gods, resolutions are now most often personal promises focusing on self-improvement.

The largest percentage of resolutions made today, according to Statistics Brain, involve selfimprovement or education-related goals.

Sharing one’s resolutions with a third party can help people stay motivated as they pursue their goals in the new year.

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through MAKING PROGRESS

Eat. Good health starts with what you put into the body. Food is first and foremost fuel but food can be medicine in many cases. From optimizing well-being or athletic performance to avoiding or treating chronic disease, a full dietary overhaul or just a tweak could be the missing key. Working with a nutrition specialist can be the first step to gathering the information necessary to move in the right direction.

What if limiting carbs could ease arthritis pain? Could eating more spinach improve fertility? If 2018 goals include feeling and/or looking better, diet is a key place to start.

Move. Fitness is not an end goal: staying fit is an ongoing part of optimizing health but it doesn’t have to be a burden. For some, a brisk walk and the right stretches keep the pep in their step and their bodies feeling better. For others, strength training is the key they never knew they were missing. Figure out the best way to keep moving. Treadmill and a screen? Great. Epic bike ride with killer views? That’s cool too.

Just make sure to take action, and find something to make part of a regular routine. Getting active improves both physical and mental health. Regular exercise also defies many of changes we experience physically and cognitively with aging. A great way to find the best strategy is to work with a fitness specialist, especially for those feeling overwhelmed by the choices or the challenges. Trainers work with every age and experience level, emphasizing functional fitness to help you feel your best.

Act. Behavior plays in integral role in the ability to optimize our health. Think of the brain like any other organ: when it doesn’t feel well, it affects so many other things happening in the body. So why overlook the most important part of the body? A daily 10-minute meditation can help clear the mind and manage stress. Counseling can bring greater harmony to a household or alleviate challenges at work. A clinical psychologist can help identify and break through barriers to achieving lifestyle changes. Better understanding helps change behaviors that derail people from reaching goals. Once armed with insight and appropriate tools, individuals can break through the cluttered minds that tend to drag them down and steal their focus.

Typically when setting New Year’s resolutions about health, people pinpoint one habit to change, forgetting that good health is a balance of many factors that affect the brain and body. When I work with patients to set and achieve their health goals, the greatest successes come from using a multi-pronged strategy. Luckily, adding one healthy habit tends to make other changes easier. If working toward better health, individuals should try to incorporate something in each of the following strategies to increase the chance of success and feel better in both mind and body.

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January 2018

Live. Making a New Year’s resolution is the easy part. Most of us need support to make the resolution stick and create a healthy habit.

When there is a clear plan to address the ways that behavior and lifestyle can affect us, we are far more in control of what happens with our health. As a primary care physician, my purpose is to try to understand all of the factors that impact health then bring together the resources that people need to make changes and achieve their desired outcomes. In my collaborative practice model, I work closely with a registered dietician, fitness specialists and a clinical psychologist to better provide the tools needed to be successful in your path to well-being.

Dr. Kicki Searfus is a board-certified family physician and owner of Mountain View Family HealthCare, a Direct Primary Care practice. She also leads Mountain View TLC, a health collaborative located in Durango. She can be reached at (970) 385-1770 or info@mountainviewtlc.com.

succeed

WITH YOUR NEW YEAR’S

resolution

While it’s difficult to gauge just how many people make New Year’s resolutions each year, various factors suggest millions of people resolve to improve their lives each January. Television segments devoted to healthy resolutions and discounted memberships are just two of many indicators suggesting resolutions are popular and potentially big business.

As popular as making resolutions may be, reports indicate that they’re more popular to make than complete. For example, a 2015 report from U.S. News & World Report indicated that 80 percent of resolutions fail. So how can men and women become part of the minority who see their resolutions through to fruition? The following strategies may help.

• Plan on being patient.

Men and women who expect immediate results may be in for some disappointment, and that can compromise their future efforts. Recognize that resolutions rarely produce overnight results, and that commitments to losing weight and saving more money take time. If necessary, set small goals that can serve as markers on your way to achieving the larger goal.

• Be as specific as possible.

In addition to being patient, being specific when deciding on a resolution can increase the likelihood that the successful pursuit of that resolution will have as positive an impact on your life as possible. For example, a nonspecific resolution to lose

weight may be successful if you only shed a single pound. But men and women who resolve to lose weight typically want to lose more than one pound. By resolving to lose a predetermined and specific number of pounds, you might be more likely to commit to your goal, and more encouraged the closer you get to achieving that goal.

• Don’t be shy. Sharing your resolution with others is a great way to generate support for your pursuit. And that support can motivate you if you hit a rough patch and keep you on track as you progress toward your goal.

By sharing your resolution with others, you’re also indirectly inviting others who might have set similar goals in the past to offer incite and/or advice, which can prove invaluable.

• Expect setbacks. Just like it’s important to be patient, it’s equally important to recognize there will be setbacks. Men and women who resolve to save money and have set specific monthly savings goals should not allow one monthly shortfall to derail all of their efforts.

An unforeseen expense such as an automotive or home repair might compromise your ability to meet your monthly savings goal. Such setbacks are inevitable regardless of your resolution, so don’t be discouraged when they happen.

Just commit to getting on track in time to meet your next goal.

Successful resolutions might be hard to come by. But there are ways to stay the course and see resolutions through to realization.

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Fast track TO ORGANIZED SPACE

Many people think about getting organized throughout the year. As the new year arrives, individuals are setting goals, and organization is a hot topic. According to the data pulled from Google by iQuanti, 33,230,420 searches were made about “getting organized” in 2016. People are interested in finding ways to streamline their lives and conquer their clutter. Even though getting organized may seem like an arduous task, there are a few ways to start getting organized quickly.

• Keep a cleanup bin handy. Put an empty basket in a central location, using it to gather stray items scattered around main living areas. Once everything has been collected, items can be returned to their rightful place.

• Make the bed. One of the easiest ways to keep a room looking neat is to make the bed each day. Store clean linens in a pillow case so the entire set is together and ready to go.

• Purge closets and cabinets. There’s no point allowing old, stained or damaged items to take up space. Set aside days to clear expired medication from the bathroom cabinet, discard ripped or ill-fitting clothing from the closet or toss broken toys.

• Write things down. Tasks seem more manageable when they are written down in black-and-white and can be crossed off as completed. Writing things down also helps make the mind feel more organized.

• Exercise caution before buying. Don’t buy more than you need right now; otherwise, you’ll have to find space for those extra items. Also, keep an inventory of food and supplies in the house so you’re not unwittingly buying duplicates.

• Sort mail and paperwork. Establish different categories for important papers so they can be sorted and discarded as needed. These may include bills, invitations, school papers and junk mail. Reduce paper clutter by opting for digital correspondence.

• Make one repair at a time. Tackle that source of stress by focusing on one repair and seeing it through to completion.

• Delegate the work. If kids want to help organize, let them. It can be a fun project for an adolescent to rearrange the pantry or offer their unique ideas for corralling messes.

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January 2018

LEARN TO

the procrastination habit

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The idiom “Never put off until tomorrow what you can do today” has been credited to many people, including Thomas Jefferson, Mark Twain and Oscar Wilde.

Regardless of who first uttered the phrase, it still rings true. Many people are guilty of procrastinating, which affects their productivity and other areas of their lives.

Procrastination can sometimes be a good thing, giving a person time to think through decisions more thoroughly instead of acting impulsively.

Waiting until a deadline looms also may motivate a person to work harder to complete the task at hand. Yet chronic procrastination can be a problem that affects one’s job performance, academic success and general state of mind.

Psychology Today says that procrastinating temporarily reduces a person’s anxiety about a task, and alleviates boredom or negative feelings toward the work at hand. Procrastination is more a symptom of emotions rather than a problem of poor time management. Experts say though procrastinating may temporarily relieve anxiety or unpleasant feelings, it ultimately increases negative feelings.

Resolving to stop pushing tasks into the future can be a worthwhile goal, but it’s difficult.

“To tell a chronic procrastinator to ‘just do it’ would be like saying to a clinically depressed person, ‘cheer up,’” said Joseph Ferrari, a professor of psychology at DePaul University.

Individuals can instead employ these strategies to get focused.

• Set deadlines. Open-ended time frames for getting things done may be a procrastinator’s worst enemy. Setting deadlines provides inspiration needed to get things done. Set reminders to help stay on task.

• Seek cognitive-behavioral therapy. CBT is a common type of talk therapy that is used as a tool in treating various mental health conditions and other situations. CBT helps a person become aware of inaccurate or negative thinking to change a view on challenging situations, says the Mayo Clinic. This way one can respond to them in a more effective way.

• Identify feelings. Identifying why a person is procrastinating can help him or her get past the block. Fear, change, sadness or lack of experience may be behind a person’s tendency to procrastinate. Identifying the cause can help men and women overcome this hurdle.

• Break down the task. Dividing a challenging task into a handful of smaller tasks can make it easier to complete the project. Reward little successes, which will eventually add up to a big success.

• Keep distractions at bay. Remove distractions from the environment, so they can’t be used as a procrastination crutch.

Over time, people can break the habit of procrastination and become more efficient and successful.

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NEW APPROACH TO

old traditions

ACHIEVE TWELVE GOALS IN TWLEVE MONTHS

BY HUNTER HARRELL

Focus is hard to find in our busy lives. However, annual goals can guide our focus, giving vision and direction to thoughts and actions. Ultimately, accomplishing ambitions provides a sense of purpose. That’s one reason millions of people, despite fear of failure and less-thanhopeful statistics, make resolutions year after year.

But not all resolutions give us focus. Individuals will set vague goals at the year’s end to “eat less” or “exercise more.” These broad declarations often lack a proper plan of action. Other objectives are difficult to quantify.

But to reach a goal, it must be measurable in some way. Some simply lose focus because they fail to prioritize intentions.

People who struggle to find focus should try a fresh approach to the resolution. Instead of making lofty ambitions, plan to accomplish one new objective each month. As the year progresses, some may find new behaviors mesh with their routine and lifestyle, while other goals are more difficult to achieve. Some goals will need adjustments along the way.

Choosing 12 goals seems difficult at first. But there are so many things we intend to do throughout the year that fall by the wayside when life gets in the way. Thinking about goals involves examining the areas of our lives we wish to improve. Do we want to expand our skills, build better relationships or strive to live a healthier lifestyle? Are there professional or financial goals we wish to achieve? What hobbies and passions can we explore this year?

Narrowing the list down is often more difficult. Though not for everyone, this method can help some individuals prioritize and create a year to look back on with a sense of pride and accomplishment. Here’s twelve ideas to get you started.

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January 2018

January: Drink more water This goal is a great building block to a healthy lifestyle. Experts say men should consume 15.5 cups and women 11.5 cups of water per day. About 20 percent of that amount comes from foods, but any increase will have positive effects on the body.

February: Stretch every day Begin each morning with a customized stretch routine. Stretching reduces muscle tension, improves coordination and increases range of motion, energy levels and circulation.

Stick with these two healthy habits, and carry them with you through the year.

March: Clear clutter March is not quite spring in Durango, but it is the time to see what’s taking up space or gathering dust. Make a plan to donate clothing, furniture, appliances and other household goods. Next, see what can be recycled before sending items to the dump.

April: Try a new hobby or DIY project Start or finish that project shoved in a closet or the garage right now. Try out one of the DIY videos saved from Facebook, or make a commitment to explore a new hobby. Completing this goal will garner a sense of accomplishment, even if it isn’t perfect.

May: Plant something useful Plants offer energy and life to a room, and provide us with flavor and food.

Growing a garden is a monumental task, but starting a small indoor herb garden could save you money at the checkout. If an herb garden is not your thing, look into plants that purify the air.

June: Travel somewhere new The Four Corners is full of wonders such as ancient ruins, towering trees and majestic mountains and mesas.

Odds are you haven’t been to all the major sites, museums and attractions.

Stay away for just a day and see what life is like somewhere else.

July: Learn a new skill It’s never too late to learn something new. Whether practical or not, try your hand at something different like a new cooking technique or musical instrument. Learn to juggle, sew or speak another language. Explore alternative possibilities this month.

October: Try new food/recipes Fall is harvest season, making it the perfect time for creating inspired dishes. Plan to make at least one new recipe a week using fresh ingredients.

This goal will require more trips to the grocery store than usual, so be extra friendly to all cashiers.

August: Read more August is a rush. Take this month to slow down and read more – not just books, but news, magazines, blogs, fliers and social media posts too. You will be amazed at the information and knowledge you will absorb, notice and learn through reading more often.

November: Support the community Volunteer for an event or organization where you live before the holiday season strikes. There are so many ways to get involved, it’s hard to know where to start. Use this month to search out opportunities to do something good for someone else.

September: Save more Focus on cutting back expenses in this month to save extra money. Use a budgeting system or try to make small changes routine during this month such as making coffee at home or eating out once a week and be amazed at the savings.

December: Get ahead Look back through your year.

Remember which goals worked into your lifestyle and which ones need adjustments. Goals are only reachable when planned, so begin looking forward to see what goals will make 2018 or the next year the best one yet.

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MAKE

cooking at home A LARGER PART OF DAILY ROUTINES

Dining out can be a special treat after a busy week, a way to celebrate special occasions or a means to socialize with friends.

Dining out every so often can be part of a healthy lifestyle, but individuals who want to exercise the utmost control over their diets may find eating at home makes it easier to do so.

According to a Rasmussen Reports national telephone survey, many Americans dine out at least once per week. Restaurants Canada says spending on dining out has grown to around $72 billion a year. But entrée options on restaurant menus may be high in calories and compromise dieters’ efforts to slim down.

Research published in the Journal of the American Academy of Nutrition and Dietetics by Tufts University author William Masters found the average dinner entrée is 1,500 calories. Depending on age and gender, health experts say that adults need somewhere between 2,000 and 2,500 calories per day. The Energy Metabolism Laboratory found that 92 percent of meals from large-chain and local restaurants contain more calories than is recommended for the average person.

If dining out is compromising diners’ attempts to lose weight or maintain healthy weights, then exploring the following benefits to dining at home might be enough to compel them to enjoy more meals prepared in their own kitchens.

• Cooking their own foods affords diners control over ingredients, including those that might not promote weight loss.

• Making meals enables you to regulate the amount of food served, better controlling portion sizes.

• Dining together as a family has been linked to benefits like improved conversation, reduced substance abuse in children and reduced obesity in families, according to the University of Washington.

Those who are unaccustomed to cooking at home struggling to find time to make their own meals can use these tips to make things go more smoothly.

• Plot out a meal plan for the week and purchase ingredients for all recipes during one visit to the store.

• Choose meals that can be prepared in advance over the weekend and then heated up during the week.

• Incorporate a “leftovers day” into the schedule to prevent wasting food.

• Stock up on staples that can be included in many different meals, such as chicken, beans, potatoes and noodles.

• Recognize that frozen or canned vegetables can be just as healthy as fresh items and stored safely for longer periods of time.

• Use a blend of convenience items and fresh ingredients for healthy meals.

Meals need not be entirely made from scratch.

Eating more meals at home, where cooks can control ingredients and portion sizes, can help men and women lose weight and maintain a healthy lifestyle.

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January 2018

SOMETHING TO

chew on

The holidays for most can be a season of indulgence and extravagance followed by a depressing pendulum swing in January, and a tendency to guilt oneself into a regiment of self-denial and improvement. I'd like to suggest a mantra for 2018 that brings improvement without any of the guilt. The motto is “bite less, chew more.”

As a dentist, I can tell you this is a good motto for healthy digestion. Chewing food thoroughly increases the surface area of the food and prepares it for optimal nutritional benefit.

Whereas decreased chewing either through muscle weakness or tooth loss contributes to poor nutrition and memory loss, healthy chewing is also a great stress reducer.

But beyond the dental aspects of chewing, I believe that in this modern age of smartphones and internet, we generally need to take in less and enjoy what we already have a little more. Imagine how life would change if it was approached more like eating at a fine restaurant than grabbing a burger at a drivethrough. We need to slow down. Ponder more.

Prolonged health and happiness does not depend on quantity, or consumerism, but on the quality of our enjoyment.

Who is rushing the rate at which we enjoy our lives anyway? Maybe we need to reevaluate the demands and expectations that we place on ourselves. A task at work, a conversation with a loved one, even one of our

New Year's resolutions for weight loss, can all be improved if we take the time to chew on them a little longer. What wisdom would we gain if we figuratively breathed and chewed and enjoyed the flavors and then chewed and breathed again, all before swallowing and moving on to the next bite? What new insights would we gain if we looked into the eyes of those across the metaphorical table? What new nourishment would we take from life if we were less concerned about what comes next and more involved with what was presently with us in the moment?

As a side note, my wife hates to hear me chewing. If you have the same concern in your household, maybe turn on a little background music. Then chew and chew some more!

Dr. Nathan Robison is a prosthodontist that practices locally in Durango. He received his certificate of prosthodontics at the University of Tennessee Health Science Center in Memphis, Tennessee and attended dental school at the University of Minnesota. For more information, see his website at twinbuttesdental.com.

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January 2018 |

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• Support sustainable agriculture. According to the Grace Communications Foundation, an organization devoted to increasing public awareness of the critical environmental and public health issues created by the industrial food system, sustainable agriculture is the production of food, fiber, or other plant or animal products using farming techniques that protect the environment. Sustainable agriculture also employs farming techniques that protect public health and ensure the welfare of animals. Sustainable farms do not use chemical pesticides, synthetic fertilizers or genetically modified seeds, and such farms take steps to prevent the degradation of soil, water and other natural resources.

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• Unplug set-top cable boxes. It’s not an especially time-consuming commitment, but unplugging set-top cable boxes and DVRs when they’re not being used can reduce carbon dioxide emissions and save substantial amounts of energy. A 2011 study from the National Resources Defense Council found that the electricity required to operate set-top cable boxes resulted in 16 million tons of CO2 emissions in the United States alone.

The electricity needed to operate such boxes also costs American households more than $3 billion per year.

The same study found that two-thirds of that energy consumption occurs when viewers are not watching or recording content. By unplugging these devices when they are not in use, people can save money and greatly reduce CO2 emissions.

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New Year’s resolutions are typically made by individuals looking to improve their lives. Some people may resolve to read more, while others may be determined to start living healthier lifestyles. Men and women who want to improve their lives while also contributing to the greater good may want to tailor their resolutions around protecting the planet.

Eco-friendly New Year’s resolutions may benefit individuals in some surprising ways. While men and women no doubt recognize the longterm benefits of protecting the planet they call home, the following resolutions also provide some more immediate benefits.

• Cut back on driving. Men and women who can find ways to reduce the amount of time they spend behind the wheel can reduce vehicle emissions that harm the planet and cut back on fuel consumption. Reducing fuel consumption also reduces the fuel consumed and emissions produced by the trucks that transport that fuel from the refinery to the gas station. If possible, bike to work or take public transportation. People who live in more remote areas where biking or public transportation is not feasible can organize office car pools.

• Spread the word. Another easy way that eco-friendly men and women can resolve to benefit the planet is to spread the word about issues facing the climate and what everyday citizens can do. Former U.S. Vice President Al Gore’s Climate Reality Project aims to unite people from all walks of life in an effort to encourage their leaders to focus on the climate. The project’s Climate Reality Leadership Corps is a global network of activists working to spread awareness about the climate and how to address the issues facing it.

Eco-friendly New Year’s resolutions, even those that require little effort, can have a profound impact.

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BENEFITS OF

community commitments Making a difference in the lives of others helps grow a strong and vibrant community. Without people willing to give back through donations of talents, time and money, many organizations would cease to be able to provide countless valuable services.

But the community isn’t the only beneficiary of good works – the individual who offers good, receives good as well. The health benefits of serving others are almost too numerous to mention. Research has demonstrated that people who regularly give back lower their stress and decrease their risk for depression. Volunteering offers new opportunities for social interaction and connection to others. That connection to others and to community has been shown to make a person feel happier, providing a sense of belonging and purpose. According to a Carnegie Mellon University study, doing good for others can increase selfconfidence, as well as lower blood pressure, which reduces the risk for heart disease and stroke.

If making a difference is so good, why isn’t everyone participating in giving back on a regular basis? Sometimes it can be difficult to get started. How does one decide who to help and how to get involved? The answer isn’t always clear, but these simple steps will make it as easy as one-two-three.

Identify a passion This is not as hard as it sounds. Most organizations are categorized into six basic sectors: animal protection, arts and culture, education, environment, health and human services, or youth. Determine which area interests you the most. Start there and begin to research organizations in your community that serve that sector. Dig deeper and ask questions that require reflection.

Get involved Once you identify a potential organization, then it is time to get involved.

Giving back looks different in every situation. Most organizations will have multiple avenues for making a difference ranging from event fundraising to regular volunteer opportunities. Volunteer board leadership is another excellent way to make a difference. Some commitments are seasonal, while others are year round. Find the right fit. Everyone has special skills to offer, and most organizations will be thrilled to use those skills for their mission. However, keep an open mind and follow the lead of the organization. When joining a group, know that finding a balance between their plan and your plan is an important key to success.

Make a strategic impact The real rewards of making a difference are reaped when actions are sustained and intentional. After finding passion and the right fit for involvement, the true impact comes for both you and the community. This involves greater commitment and a new level of connection. Anyone who takes the leap and works to make an impact can attest to the improved sense of well-being that stems from making a difference. This might come in the form of new leadership roles within an organization, planned giving or increased financial commitment. Most people feel instant gratification from one-time charitable actions or contributions, so imagine how the benefits will increase if actions or contributions are sustained over time?

A path to improved mental and physical health through making a difference in the community is possible, and expanding the culture of giving to meet the needs of the community can only be accomplished if more people commit to making a difference.

Tracy Pope is the Grants Manager at the Community Foundation serving Southwest Colorado, a nonprofit that seeks to inspire hope, leadership and generosity in communities in support of the nonprofit sector. She is always on the lookout for ways to make a difference. You can reach her at (970) 375-5807.

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COMMIT

change

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Three barriers that prevent success

Making change is hard, especially when it comes to personal health improvement. For many of us, we don’t even start the process of change out of our fear of failure. Maybe that’s why 80 percent of New Year’s resolutions fail by February with poor weight loss success being the most common disappointment. From my clinical experience, I find there are common roadblocks that prevent people from making the change they know they need.

Some feel they can do it on their own. In western culture, people often believe they should achieve health goals on their own. Oftentimes, if people must ask for help in achieving goals, they feel like a failure. The process of achieving better health is just like an athlete optimizing their sport performance. An athlete hires a coach with no hesitation, while a person battling stubborn weight gain for 20 years, still feels guilt and failure associated with reaching out. Implementing “resolutions” with no clear plan or support team means the chance of disappointment is huge. A goal of eating less and exercising more, trying the newest protein shake or reading the next “diet self-help” book for example, will result in a futile and frustrating weight gain and loss rollercoaster which usually ends in an upward swing.

Some feel guilty spending money on themselves. People will spend money on cars, dishwashers, kids, parents, vacations and anything other than themselves. Most take care of everyone else while their own mind and body weaken. The fact is, health is the most valuable thing in our lives and is much more important than anything on a wishlist. We each deserve to have the health and quality of life we desire. Invest in yourself, so you will commit to dramatic change – no guilt allowed.

Some only evaluate the cost of action. Many look at the cost of the “health improvement program” and only consider total money out of pocket. Instead, think about what it costs financially, physically and emotionally to postpone action. When thinking about the decision to get started on this journey, one cannot only evaluate the potential downside of action, one must also measure the true cost of inaction. The cost of action is inexpensive, while inaction, is the greatest cost and risk.

It takes time, self-awareness and discipline to create the life we want to live; life-changing results are achieved when desire and commitment meet determined action. New Year aside, the real question is ‘Are we truly ready for change and all that it requires?’ The thought of losing weight and improving our health specifically, can be daunting and the process is often met with feelings of frustration and failure. It does not always have to be that way; there is hope to achieving long-term health and wellness with help.

Dr. Ashley Lucas is a registered dietitian and has a PHD in sports nutrition and chronic disease. She created the PHD Weight Management Program and is the owner of PHD Advanced Nutrition, a clinic that provides expert weight management, medical nutrition therapy and sports nutrition services in Durango and Farmington.

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O H

CK BA

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YOUR

downtime Many working professionals have hectic schedules. Perhaps due to technology that now allows men and women to stay connected to the office no matter where they might be, a great number of men and women now exceed the traditional full-time employment standard of 40 hours per week. In fact, data from the 2013 and 2014 Gallup Work and Education polls indicates that adults employed full time in the United States work an average of 47 hours per week, almost an entire extra workday.

Some working professionals have little recourse with regard to reducing the number of hours they work each week. But those who find themselves unknowingly working extra hours,

whether it’s by checking work emails at home or answering business calls even after leaving the office, can take steps to regain their downtime for themselves.

• Schedule activities during, before or after office hours. Men and women who want to take back their downtime may benefit if they start to schedule activities during those hours that aren’t meant to be spent at the office. Rather than planning on going to the gym, plans that can easily fall apart if a particularly difficult project lands on your desk, schedule sessions with a physical trainer or sign up for classes with a friend or family member. You will be less likely to work during your downtime if you have already paid for a training session or class or have scheduled a dinner date or another activity with a loved one. Especially busy professionals can plan activities for one or two weeknights per week so they know they are leaving the office on time no less than 20 percent of the time.

• Encourage team-building activities with coworkers. One way to ensure you get out of the office on time is to promote team-building activities with your coworkers. Propose a company softball team or encourage your bosses to sponsor a company bowling team.

Such activities can create stronger bonds

between you and your coworkers, and they also ensure all of you get out of the office on time at least once per week. While you won’t necessarily avoid talking about work, you will be out of the office and having fun while you relax rather than sitting at your desk and burning the midnight oil.

• Turn off your devices. Professionals who own smartphones or tablets can now check work emails or monitor work projects whether they’re sitting in their offices or lounging on the couch at home with their families. Working men and women looking to work less during their downtime should consider turning off those devices that keep them connected to their offices. This may be more difficult than you think, as a 2013 survey conducted by Opinion Matters on behalf of GFI Software found that 39 percent of participants acknowledged checking work emails outside of standard work hours, while a whopping 81 percent of the more than 500 respondents said they check their work email on weekends. Men and women who want to regain their downtime for themselves can try turning off their devices upon leaving the office, resisting the temptation to check work emails on nights and weekends.

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Pediatric Associates of Dura for a lifetime of wellness. The Jessica Rensner, MSN, RN, common goal to ensure thatCPNP the

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We, Pediatric AssociatesofofDurango, Durango,are arepassio passi We at at Pediatric Associates about settinga anew newstandard standardfor forhealth healththat thatemp emp about setting Pediatric providers Dr. Pakhi Chaudhuri and children totoreach their full children reach their fullpotential. potential!

Nurse Practitioner Jessica Rensner honor this privilege by working with families to create a foundation for a lifetime of wellness. They both share a common goal to ensure that their patients thrive physically, mentally, and emotionally.

We at Pediatric Associates of Durango are passionate about setting a new standard for health that empowers children to reach their full potential.

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social connections

The importance of friends cannot be overstated.

Maintaining a healthy group of friends can help relieve stress by enabling a person to have a goto network of close companions with whom to share the ups and downs of life.

MAKING MORE FRIENDS AND

The Mayo Clinic says that friends can increase one’s sense of belonging and purpose; help one cope with trauma; encourage change, including avoiding unhealthy lifestyle habits; and help one improve his or her self-confidence and self-worth. The medical group also says that people with strong social support systems have a reduced risk of depression, high blood pressure and unhealthy weights.

While friends are important, some people find that making new friends — particularly in adulthood — can be challenging.

That’s because making friends may not be too great a priority compared to caring for families or tending to work responsibilities.

Those resolving to broaden their social circles can explore these tips for making new friends.

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• Start at school. School is often the first place children make friends, but school also can be a great place for adults to meet new people. By attending school functions, you will be thrust into a circle of people similar to you. Parents who get to know their childrens’ friends’ parents may find that they have more in common than just their children.

• Join groups. Kids find it easy to make friends due to consistency. They see the same kids each day at school and through sports teams and clubs. Adults can replicate this consistency by joining groups that spark their interests, finding like-minded people who meet week after week.

• Go on a blind “date.” Have a friend set you up with a mutual friend and see if there is a connection there. You may be able to make new friends simply from an introduction.

• Take the lead. Pursue a new friendship by taking the initiative. Invite someone out for coffee, or over to your home for a glass of wine. Follow up afterward to let the other person know you had a good time.

• Be positive. Be conscious of what you are adding to a potential friendship. Start off the relationship adding value and joy to the other person’s life, and he or she may be more inclined to do the same. Over time, you can have conversations about rough patches in your lives but wait until the friendship is firmly established to get so serious.

There is no magic number of friends a person should have, but individuals should value quality over quantity. Making friends may seem complicated, but it is actually easier than adults may think when they put themselves out there and shows a willingness to build relationships.

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right fitness facility Joining a gym can be a great way to get healthy. Monthly gym membership fees may provide the motivation sedentary men and women need to get off the couch and pursue their fitness goals, and the right gym can foster a love of exercise that lasts a lifetime.

Personal goals Fitness facilities are not all one and the same. Before shopping around for a facility, men and women should make a list of their fitness goals and what they’re looking for in a gym. Aspiring bodybuilders may want a facility with an array of free weights and strength training machines, while men and women whose ultimate goal is to lose weight may prefer facilities geared toward cardiovascular training. The U.S. Department of Health and Human Services recommends adults participate in both strength and cardiovascular training, so facilities should provide both options. But some gyms may focus more heavily on strength training, while others may offer an extensive selection of cardiovascular equipment. Choose the facility that best aligns with your workout.

Amenities Amenities are another important factor to consider when choosing a fitness facility. Facilities that offer a host of amenities like steam rooms, hot tubs and saunas might provide more motivation to visit the gym for adults accustomed to inactive lifestyles. In addition, such amenities might aid in adults’ recoveries.

Finding the right fitness facility is not necessarily as simple as signing up at the one nearest your home or office. Finding a facility that best suits you and your goals may require consideration of a host of factors.

Workout alternatives Men and women who have never been very enthusiastic about traditional workouts may want to look for facilities that offer more options than weightlifting and cardiovascular training. Many gyms host classes like yoga, Zumba® and Pilates. Each of these are effective alternatives to more traditional workouts. When shopping around, look for facilities that offer classes for people of various skill levels, as exercises such as yoga can be difficult for novices.

Swimming is another effective alternative to traditional workouts, and many facilities have their own pools. Adults are more likely to exercise if they enjoy their workouts, so people who love to swim may want to limit their searches to facilities with swimming pools.

Hours of operation Hours of operation is another important factor that should not be overlooked. Working adults, especially those with families, may have very small windows of free time in which to exercise. Even most pristine and inviting facility won’t do men and women much good if it’s not open when they’re available to workout. Before shopping for a facility, men and women should make a weekly schedule, making note of when they’ll be able to work out and making sure to find a facility that accommodates that schedule.

Adults looking for a new fitness facility should consider a host of factors to ensure they find one that best suits their needs.

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The benefits OF JOINING A LOCAL GYM In an effort to exercise more, many men and women choose to join local gyms. Such a decision can have a profound impact on efforts to get healthier, benefitting men and women in myriad ways.

• Gym members exercise more than nonmembers. It’s long been assumed that joining a gym motivates people to exercise more often, as few people want to pay monthly membership fees for facilities they don’t use. But researchers at Iowa State University backed up that assumption in a study of 405 relatively healthy adults. Half of the study participants belonged to a gym for at least 30 days, while half had not been gym members for at least three months. Participants who belonged to a gym exercised an average of 484 minutes per week. That number greatly exceeded the 150-minutes-per-week minimum recommended by the Department of Health and Human Services. Non-members

exercised an average of just 137 minutes per week, with only 18 percent meeting the recommended weekly exercise guidelines.

• Joining a gym improves overall health.

While common sense suggests joining a gym improves overall health, the Iowa State study actually proved that to be true. The study found that, compared to non-members, gymgoers tended to have lower resting heart rates, higher cardiorespiratory fitness and smaller waist circumferences. Researchers found that those benefits were especially prevalent among participants who had kept their gym memberships for a year or more.

• Joining a gym can increase the chances of getting more well-rounded workouts.

DHHS guidelines say adults need at least 150 minutes of moderate-intensity physical activity and should perform muscle-strengthening exercises on two or more days each week.

Non-members may be able to meet the

guidelines for aerobic activity on their own, but the Iowa State study found that only about 20 percent of Americans meet guidelines for strength training. Gym memberships often provide access to weights and strengthtraining machines that non-members do not necessarily have at home, increasing the chances that gym members will enjoy better, more well-rounded workouts.

• Joining a gym can be a social endeavor.

While many people join gyms to improve their health, it is also important that prospective members do not overlook the potential social benefits of gym memberships. Exercise classes hosted at local gyms can provide great opportunities to meet like-minded individuals, and such individuals may ultimately become support systems people can lean on to achieve their fitness goals.

Joining a gym can serve as a catalyst for men and women looking to get healthy.

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