Healthy Living - October

2020

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Table of Contents CHIEF EXECUTIVE OFFICER

Douglas Bennett DIRECTOR OF FINANCE

Carrie Cass EDITORIAL

Hunter Harrell special sections editor

DESIGN

Tad Smith manager of creative services

Gary Markstein Bridget Williams

04 06 08 10 12 14

ADVERTISING

Jamie Opalenik director of multimedia sales

Amy Baird Tana Bowen Kelly Bulkley Cole Davis Joe Nelson Chandler Sommerfeldt Shell Simonson Aly Nelson PRODUCTION

Ryan Brown production manager

Ballantine Communications uses reasonable efforts 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.

Dr. Art Zemach

1199 Main Avenue Suite 205 Durango, CO 81301 970-259-PEDS (7337) Fax: 970-259-7366 paofdurango.com

Dr. Jessica Miller

Dr. Art Zemach brings his vast knowledge of pediatric care in Southwest Colorado to the table and Dr. Jessica Miller contributes fresh ideas from the front range. They both share a common goal to ensure that their patients thrive physically, mentally, and emotionally. They strive to create a foundation for a lifetime of wellness.

Letter from the editor

hoosing a provider C eveloping self-esteem D Navigating treatments 16 Southwest Health

Alliance update Reinforcing recovery Decreasing care costs 18 Fit Five: wall workout 20 N utrition and skin care 21 R ecipes 22 Health briefs Pediatric Associates of Durango supports the Creation of Happy Healthy Thriving Patients and their families through excellent holistic healthcare for infants, children, and adolescents.

The office is under new ownership and is currently accepting new patients.

Appointments can be made by calling (970) 259-PEDS (7337)

Offering Integrated Behavioral Health services, including therapeutic and psychiatric consultations.

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Letter from the Editor

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erhaps the hardest part of daily life post-pandemic is the loss of casual connections with our friends, family and neighbors – meeting for happy hours, gossiping in the grocery store or smiling at strangers. With routine connections severed, it can lead some individuals to feel discontent because true connections are dependent on communication.

This is just one example of how important human interaction is to our well-being. When it comes to our personal health, strong communication with providers is imperative for positive outcomes.

Inside the Communication & Care issue of Four Corners Healthy Living, many pieces focus on how to build stronger relationships with providers to help us achieve health goals.

Readers can learn more about how honest conversations affect the quality of care for people of all ages.

Whether choosing a care provider, navigating referrals from physicians or negotiating with insurance companies, full disclosure is part of the process.

This issue highlights programs for young people that convey the importance of positive body image and equip them the tools they need to find their own path to success as they grow and develop. It also includes resources for individuals recovering from substance abuse disorders that provide peer support in a sober environment.

Health Alliance share an update on the progress of the mission to offer affordable health care for employers and individuals on the Western Slope.

As always, readers can find new ways to stay in shape with our Fit Five series and taste-test new recipes inspired by the comfort and flavor of fall cuisine.

I hope you enjoy this issue of Healthy Living, and I look forward to bringing you more community health and lifestyle stories in 2021.

Best,

The financial series includes tips for talking with health care providers and insurance professionals to lower care costs. And leaders from the Southwest

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Primary Care CHOOSING A PROVIDER

A guide to navigating the health care network

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BY CONNIE SUTTON here are many reasons for seeking a new provider – a recent move, landing a new job or seeking a simple change. No matter the reason, selecting a provider is an important first step to managing health. After all, the provider-patient relationship influences health decisions, their

costs and ultimately, well-being.

Whether looking for a primary care doctor or a specialist, it’s important to find the right provider for your personal health journey. Select a person you feel comfortable engaging in honest conversations who has expertise in the areas that meet health needs, and someone who is “in-network” for your insurance plan.

DETERMINE WHICH PROVIDERS ARE “IN-NETWORK” Most insurance plans restrict patient options to a group of planapproved doctors or offer financial incentives to use plan-affiliated doctors. This is referred to as “innetwork” for insurance purposes.

Always be sure to select an “innetwork” provider. Choosing “outof-network” providers can lead to additional charges, higher costs and can sometimes require a payment in full, out of pocket. Most health care plans offer a list of in-network providers. When in doubt, call the provider or insurance agency.

FIND THE RIGHT TYPE OF PROVIDER Decide what type of doctor is right for your needs. For most individuals selecting a primary

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care physician, a family medicine or internal medicine doctor will be a good fit. When selecting a health care provider for a child or teenager, a pediatrician is a good choice. Females have the option of using a gynecologist as a primary care physician. Many individuals choose a physician assistant or a nurse practitioner. By choosing these types of providers, patients can often schedule appointments with ease. Many physician’s assistants and nurse practitioners are qualified to diagnose and treat many basic health problems, and they often partner with a doctor as part of a health care team.

Family Medicine – A family medicine doctor a generalist who can treat a wide variety of conditions and ailments in patients of any age.

Internal Medicine – Internal medicine physicians specialize in the prevention, diagnosis and management of disease and chronic conditions primarily in adult patients.

General Practice – General Practice physicians are similar to family practice physicians with the ability to treat patients of any age.

This category is where you might

find Osteopaths – A type of physician that practices alternative medicine with a special focus on the musculoskeletal system. They are often distinguished by the “D.O.” after their name instead of “M.D.”

with an office location that’s convenient for you. Remember to factor the location into a final decision. If the office is located on the opposite side of town, are you willing to make the drive while feeling ill?

Are virtual visits offered by this provider?

Specialists – Medical specialists are doctors who have completed advanced training and education in a specific area of medicine. Specialists become boardcertified in their fields and are required to take continuing education courses to keep their certification.

SCHEDULE A VISIT No amount of research can guarantee a provider will be the right fit, so schedule a visit. But first, check that the office is accepting new patients. Upon arrival, see if you feel comfortable in the office environment and with the doctor.

Choose a provider you trust to help manage your health care. Talk with them honestly about current health and medications as well as your medical history. Be sure you’re on the same page when it comes to managing chronic conditions.

SEEK REFERRALS Many people feel most comfortable visiting a physician who is recommended by someone they know. Take the time to do some research, and ask friends and family if they would recommend their health care providers. For those moving to a new location, ask your current doctor if they have a recommendation, or look for online reviews for doctors in the area.

CONSIDER LOCATION When searching through a list of providers, be sure to search for doctors

Choosing a new doctor can be a challenge, remember that it may take more than one visit to determine if a doctor is the right fit. Take time to choose a provider that will help you manage your well-being. After all, nothing is more important than your health. l

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Development

Self-esteem leads to success EDUCATIONAL PROGRAMS HELP YOUTH DEVELOP CONFIDENCE, COMMUNICATION SKILLS

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BY HUNTER HARRELL onfidence and self-esteem stem from an acceptance and appreciation of the body.

Though satisfaction with our body is important for healthy development, body image is something every person, young and old, struggles with from time to time.

For most people, these concerns begin in childhood.

People with negative body image have a critical or distorted view of their body’s natural shape or size.

Negative body image can also lead people to struggle with other problems later in life, such as low self-esteem, eating disorders, isolation, depression and anxiety.

During these formative years, it can be critical for young people to learn to accept their bodies for the feats it can perform rather than its shape.

In fact, 95% of people who suffer from an eating disorder are between the ages of 12 and 25, according to the National Association of Anorexia Nervosa and Associated Disorders.

Fortunately, there are a variety of programs that educate and equip children with tools that help them develop a positive relationship with themselves and their peers.

Get Your Girl Power One example includes an annual conference for fifth grade girls dedicated to helping them transition

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to middle school called Get Your Girl Power. The goal of the day-long conference hosted by the Women’s Resource Center is to build social and emotional skills.

The conference cover topics such as the portrayal of women in the media, personal safety, interpersonal relationships and bully intervention.

Program and marketing director for Women’s Resource Center, Tammy Tyner, said the program is designed to help girls become more selfaware, self-sufficient.

It is organized and managed by volunteers from the high school and the community, with the help of other organizations like Sexual Assault Services Organization. This aspect of the program helps connect girls with mentors who can encourage and inspire them, too.

FLASH SASO also presents a program for middle and high school students that tackles tough subjects like physical development, sexual health, body image and gender roles called Family Life and Sexual Health (FLASH).

The program teaches students how to engage in conversations that help to build healthy relationships.

Part of this process is discussing and dissecting different communication styles, said SASO Executive director Maura Doherty Demko.

“Body image is a key component of how we interact with one another,” Demko said. “When youth have a positive body image, they are more likely to set healthy boundaries.”

Over the years, this program has been updated to address safety in the digital world too.

Demko said exposing the youth to the topics earlier and often is the key to instilling them with confidence.

The Body Project Exposure to positive body talk is just as important for young adults.

Over half of college-aged women feel pressured to be a certain weight, according to the National Association of Anorexia Nervosa and Associated Disorders. Around 40% of men report feeling unhappy with aspects of their physical appearance, including height, hairline, muscle mass and weight.

The Body Project at Fort Lewis College is a program that engages groups of peers in activities and exercises that help them identify unrealistic standards of beauty and practice speaking more positively about bodies of all shapes and sizes.

The goal of the Body Project is to reduce harmful effects of negative body image, such as disordered eating, drug use, emotional distress, social withdrawal and self-harm, to name a few.

Being body positive is about promoting size diversity and acceptance for all ages, genders, races and abilities. Embracing this diversity as an adult can prevent younger generations from adopting harmful behaviors associated with a negative body image. l

Sponsored Content by 4 Corners Children’s Clinic

Personalizing pediatric care in the Four Corners 4CCC offers integrative medicine for children in the community 4 Corners Children’s Clinic provides personalized care for children from birth to adulthood. Led by board-certified Pediatric Nurse Practitioner Jessica Rensner, this full-service pediatric clinic offers parents an alternative for comprehensive care in the Four Corners area.

Jessica Rensner brings over a decade of experience in pediatric care to the practice. She obtained a master’s degree in nursing from the University of Pennsylvania and worked at the Children’s Hospital of Philadelphia and St. Luke’s University Pediatric Clinic. In 2016, she completed a two-year fellowship at the Arizona Center for Integrative Medicine at The University of Arizona.

Pediatric Integrative Medicine is a form of healing-oriented medicine that accounts for a child’s sleep, nutrition, exercise, relationships and physical environment. It also takes into consideration elements of emotional, mental and spiritual health. This approach prioritizes prevention and communication between the child, family and provider.

Jessica Rensner specializes in integrative medicine and is passionate

about incorporating a holistic approach to primary care of children.

Jessica Rensner has lived and worked in Durango since 2016. Over the last four and half years, she has used her experiences to develop relationships built on confidence and trust to leverage better outcomes for pediatric patients and their families.

“I love working with families and developing relationships so that I am a trusted member of the team, helping parents raise happy, healthy kids,” she said.

At 4 Corners Children’s Clinic, Jessica Rensner will see patients for everything from annual wellness exams and immunizations to mental health concerns. She provides compassionate care to manage common illnesses and chronic conditions.

4 Corners Children’s Clinic, located at 555 Rivergate Lane, Unit B1-109 in Durango, opens Nov. 9. Call (970) 422-8694 now to register as a patient and schedule an appointment.

We at 4 Corners Children’s Clinic strive to provide personalized and consistent guidance to cultivate wellness as a whole, through physical, emotional, and mental care from birth to adulthood.

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Jessica Rensner has been an unfailing support to our family for the past several years. Our children are both quite medically complex and, unfortunately, most of their issues are still a medical mystery. When you are fighting the unknown, the second-best thing to a cure and name for what you are fighting, is a medical professional willing to listen. That is Jessica. She doesn’t hesitate to listen to us, to look at the research we have found, or to contact a specialist that could help. She is also willing to say, “I don’t know….” (which happens a lot with our kids). But unlike others, she doesn’t stop there. And that is HUGE for our family! She doesn’t give up on us. She has more than once reassured me while I cried on the phone over some new symptom or complication. Jessica is not someone who looks at just the one acute issue, but looks at the whole picture and does her best to help figure out what is going on and how best to help. That is truly a blessing.

—B.H., mom of 2

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Talk Track NAVIGATE TREATMENT OPTIONS WITH EASE

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BY DENNIS LEWIS ches, pains and even injuries can cause patients to pose a common, but dreaded question, “Will addressing this issue require surgery?”

Communicating the details of aches, pains and injuries with your primary care provider is important for a variety of reasons. The first step for patients, in most cases, is identifying symptoms and sharing this information with a trusted health care professional. This allows practitioners to help pinpoint an underlying cause, or refer you to an expert or specialist to aid in a diagnosis.

Referrals If a provider does recommend a referral, that means a patient has shared some change, symptom, a particular lab result or X-ray study that may lead to a referral to a general surgeon, for example. Oftentimes, a referral to a specialist is an opportunity for a fresh analysis and second opinion. As a general surgeon, I feel it is important to note that a referral does not necessarily equate to surgery for every individual.

Seeing a surgeon Most often a specialist, such as a surgeon like myself, has received a call or notes from the patient’s primary care physician with relevant documentation and reason for the referral.

The physician will review this information, obtain a medical history and talk with the patient about specific symptoms. Then, they might perform a physical exam. With the information gathered from the patient, the specialist will discuss the full range of options with them.

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Two is better than one I often recommend individuals bring a partner or trusted friend to a consultation appointment, if possible. In my experience, this support can help patients address all the unknowns. The special people in your lives may also notice symptoms that patients tend to downplay over time, such as fatigue, sore muscles and joint pain. Even if a trusted family member or friend cannot attend an appointment with the patient, talking with them beforehand can help patients get their thoughts organized. If remembering what was discussed is a concern, feel free to ask the doctor for a summary of the visit or take notes.

Ask questions During this discussion with the physician, be sure to ask any questions about the variety of suggested options. No question is too silly, and the answers will put the patient at ease and strengthen communication with the provider.

If surgery is recommended, remember to ask about the potential benefits and risks, as well as success rates and recovery times. In my experience, patients that ask questions about procedures not only feel more comfortable, but often see better outcomes.

Address other concerns After the consultation, patients should take time to consider the full range of options. Identify and address other concerns that occupy the mind. While patients should not avoid a necessary surgery over costs, they should consider the costs that come with each option.

Patients should also feel comfortable reaching out to the appropriate representatives to assist them in gathering this important information.

Choose the next step Once patients have weighed the options, it rests in their hands to decide how to proceed. Safety is the first and primary concern; so rest assured that regardless of the chosen treatment option, an individual’s health and well-being will never be compromised. l Dennis Lewis is a board-certified general surgeon at Southwest Health System. He works in Cortez providing diverse and extensive laparoscopic surgery experience, including vasectomies and advanced procedures.

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Substance Abuse

Reinforcing recovery

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BY HUNTER HARRELL ntreated substance abuse disorders continue to rise across Colorado, exacerbated by the effects of COVID-19.

According to the National Institute on Drug Abuse, people begin using substances for a variety of reasons, ranging from curiosity and pleasure, to stress and pain relief.

Residents in Southwestern Colorado communities are no stranger to the negative effects of addiction on individuals, families and their communities. In 2019, San Juan Basin Public Health named substance abuse as one of the top health concerns to address in the following 5 years. That same year, Mercy Regional Medical Clinic also identified substance abuse – primarily alcohol – as the reason for more than 1,000 emergency room visits in the prior year.

The factors that lead to addiction include stress, anxiety, loneliness, unemployment, financial problems, poor health, untreated physical or mental illnesses, family drama and much more.

If untreated, substance abuse disorders can result in lost work time, lower productivity, domestic violence, property damage, poor health, as well as

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police court and incarceration costs.

Durango resident, Caroni Adams, knows the consequences of substance abuse can affect more than those struggling with addiction, including children, coworkers and family members.

“People often don’t understand how alcoholism and drug addiction affects our general population,” Adams said. “The police – so much of (the work they do) is a result of alcohol and drugs. Domestic violence is often a result of intoxication.”

Adams has been in recovery for 28 years, and serves as the President of the Board of Directors for the nonprofit organization Animas Alano Club, where a variety of clubs including Alcoholics Anonymous, Narcotics Anonymous, Al-Anon and Ala-Teen groups meet regularly. Adams says the AAC is not detox or a medical facility, but instead, it is a resource for people in recovery.

AAC Board of Directors Vice President Jeff Urban said the Animas Alano Club provides a welcoming, safe and permanent place for people seeking social connection and recreation free from addictive substances. As the grant writer for the group, Urban recently helped the nonprofit secure a $100,000 grant from the Daniels Fund to aid the nonprofit organization in the purchase

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of the building they currently occupy at 2601 Junction St. in Durango.

Studies by the American Addiction Center suggest that a holistic approach to addressing substance abuse can increase success rates; peers can help people in recovery avoid recurring use.

Urban said the AAC is one of the very limited resources available in Southwest Colorado to offer connection, recreation and socialization for recovering people.

A permanent location is important because the AAC is not only a venue for meetings and mentorship, but also a place where people can gather to celebrate events and holidays together.

“This place is wonderful because we can have outdoor activities,” an anonymous club member said. “Every holiday is a big deal, and they are well attended.”

In addition to celebration and socialization, the AAC is a safe haven for people in recovery and their family members to find support and share stories with individuals who can relate.

“We have this safe place to go,” Adams said. “You can’t do this at a restaurant or a shopping center. There are just not a lot of places where you can pour out your soul. We have horrible stories, and it doesn’t help for us to be in a commercial center. When people feel safe, then they can share. And when they can share, they can get help.”

With the purchase of the building, Adams said the nonprofit hopes to expand programs to resemble places in larger cities, and work with other businesses and nonprofit organizations in the Four Corners community to provide support, information and outreach for people affected by substance abuse disorders.

“In other communities where there are clubs like this, they have coffee bars, and they are open from morning to midnight,” Adams said. “We don’t have the people yet to do that, but that is the goal. That’s the dream.” l

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Archuleta Integrated Healthcare 52 Village Drive, Pagosa Springs (970) 264-2104

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Cortez Addictions Recovery Services 35 N. Ash St., Cortez (970) 565-4109 Cortez Integrated Healthcare 691 East Empire St., Cortez (970) 565-7946

Columbine Behavioral Healthcare 281 Sawyer Drive Suite 100, Durango (970) 259-2162

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Care Costs

Communication can decrease costs

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Patients concerned about meeting a deductible can defer non-essential tests until they reach the threshold. Followup appointments can be scheduled further apart, and phone consultations

BY CONNIE SUTTON can help patients save on edical expenses can become a financial burden. co-pays. Doctors might There are direct care costs like co-pays for procedures even be able to offer and medications, but there are also costs like discounts or payment transportation, childcare and loss of work time. plans. Ask providers Consider discussing costs before seeking treatment. these questions about Frank and open communication with providers before deductibles and co-pays: treatment can help you avoid health care sticker shock.

• How much will this treatment/procedure cost?

PRESCRIPTION OPTIONS • Is this treatment/procedure covered by Medication can be costly. Some clinics my health insurance? have a sample supplies of prescriptions • What will my co-pay be? on-site. Doctors may provide them to the • I f an insurance claim is denied, patient free of charge. If that option is not who can help me file an appeal? available, patients can discuss switching • Do you offer any payment plans? from a brand name drug to its generic • Will I be billed separately for laboratory equivalent or a new medication with a tests, such as blood tests and X-rays? lower co-pay. It may also be possible to save money by adjusting the dosage or frequency of medication, or calling in 90day prescriptions instead of 30. Next time your doctor suggests a new prescription ask these questions first: • What is my co-pay for this drug?

• Will this prescription be a one-time cost or an ongoing expense?

• Is this medication on my insurance plan’s preferred drug list?

• Can I take a less expensive brand-name drug within the same drug class?

• Is there a generic drug available that will have the same effect?

• Are there programs that can help cover the costs of my drug(s)?

DEDUCTIBLES AND CO-PAYS A deductible is the amount paid for covered health care services before an insurance plan starts to pay. After the annual deductible is met, covered services will usually have just a co-pay.

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TREATMENT OPTIONS Before agreeing to a treatment plan, patients should discuss what is and isn’t covered by their insurance plan. If the suggested treatment is too expensive, ask about alternative courses of action that may be as effective. Paying in cash is also an often overlooked option.

Sometimes a cash price will be less than an insurance company’s price.

Here are some questions to ask about treatment plans: • I s this test or procedure the best choice for my condition?

•A re there equally good alternatives with a lower cost?

• I f I require multiple visits, is there a policy where I can pay the co-pay only once?

• Are there any programs to help consumers like me defray these costs?

• What is your cash price?

SILENCE CAN INCREASE COSTS Costs of care can influence treatment decisions, but making cost-cutting decisions without a doctor’s input can have negative results. Options like cutting pills in half or replacing prescriptions with over-the-counter drugs could reduce spending. But failing to take the correct dose as prescribed for chronic conditions, such as hypertension or diabetes, could lead to dangerous consequences. A doctor who is unaware that a patient is altering doses may decide the medication isn’t working, leading them to make unwise treatment decisions like dosage increases or medication switches.

They may even recommend more tests or admit a patient to a hospital unnecessarily.

FINDING THE RIGHT POINT PERSON Health care teams are made of many individuals, and most of them can help in different ways. Start discussing costs with your doctor and their office staff, but don’t forget nurses, social workers, your employer’s human resources office and the insurance company themselves. Talk about cost any time a change in treatment, a new prescription, test, referral or hospitalization is mentioned. As soon as concerns about payment enter your mind speak up. And remember, continue these conversations with your health care team throughout the treatment. l

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Health News

Southwest Health Alliance BRINGS PRICE RELIEF, ACCOUNTABILITY TO HEALTH CARE

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BY MONIQUE DIGIORGIO f you live along the Western Slope of Colorado, it will come as no surprise that healthcare costs, and premiums in particular, are akin to paying a second mortgage payment for many families.

To add further salt to the wound, spending for outpatient services on the Western Slope’s insurance region is about 87% higher than the state average, according to analyses by the state’s Division of Insurance and the Colorado Commission on Affordable Health Care.

This disparity is on top of what is already an expensive market. In the 10year stretch between 2008 and 2017, the Colorado Division of Insurance reported that health insurance premiums rose 50% for people who had coverage through an employer only for themselves. For families with employer-sponsored insurance, premiums rose more than 60% to an average of nearly $20,000 per year.

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These staggering numbers were, in part, the motivation and inspiration behind the Southwest Health Alliance.

The story began in January 2018 when Local First received impassioned feedback from the local, independent business community at our annual meeting about the rising and unaffordable cost of healthcare. As we began to explore an issue for which we had a limited track record, the importance of the “Look Local” lens in the complex world of healthcare became obvious.

Much like the challenges facing our downtown retail shops, our healthcare system and its local practitioners are threatened by the national trend toward consolidation of providers, which research shows leads to higher prices without measurably improving the quality of care. The corporatization and consolidation of healthcare typically results in fewer independent local healthcare providers in an increasingly complex system that lacks transparency and equity. Decisions are made in far-away corporate headquarters, making it harder to understand how to have a voice in decisionmaking. According to a 2019 report by the Colorado Health Institute, counties with the least competition among both hospitals and insurance carriers have the state’s highest

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insurance premiums. Hospitals have considerable bargaining power in many places because of health system consolidations and their purchases of many physician practices. The lowcompetition, high premium counties are in rural and mountain areas, like our region in southwest Colorado.

To tackle this trend, Local First teamed up with the local, independent healthcare practitioners of The Durango Network to listen to the community and explore options to support local, independent healthcare in the La Plata County region including Montezuma, Dolores and San Juan counties. Based on our findings from a 2019 community needs assessment the Southwest Health Alliance formed to increase health literacy in the La Plata County region, and develop a cooperative, local healthcare solution that increases access to care while also reducing insurance premiums.

This is when we found Peak Health Alliance and their innovative healthcare cooperative hailing from the mountains of Summit County, Colorado. Similar to an agricultural cooperative, Peak Health Alliance uses the power of community purchasing to bring down the cost of healthcare while bringing the voice of the community back into the system to support transparency. The ultimate goal of this cooperative, which is officially licensed by the Colorado Division of Insurance, is to provide affordable, highquality, and locally responsive health

insurance products in the marketplace. As the locally-led partner of Peak Health Alliance, Southwest Health Alliance was formed to expand the purchasing alliance model to the region for the 2021 plan year.

Fast forward to 2020, and we are pleased to announce that our goal of offering this type of plan in the marketplace by January 2021 is on track and heading to the La Plata County region whether you are a business owner or an individual looking for affordable, local healthcare. With the incredible support and expertise of Peak Health Alliance, we have chosen to work with Bright Health who already offers coverage to Peak members in the northern part of our state. Bright Health will be new to our region for 2021, and we are pleased that our efforts appear to have driven greater marketplace diversity and lower prices in this remote corner of Colorado.

We Offer Telehealth

Safely receive the care you need this winter in the comfort of your own home.

Connect with a physical therapist from your couch.

It's confidential and effective.

As we prepare for health insurance plans being available in January 2021, with rates and plan designs available this fall, we are now talking with the community about the details of engaging with us. We are communicating now with local brokers to ensure they are fully equipped with information regarding the Southwest Health Alliance and Bright Health. Brokers will continue to assist both individuals and employer groups with their healthcare decision-making. Simultaneously, we are reaching out to 5,000 individuals in the business community that expressed interest in the Southwest Health Alliance plan. We are also speaking to the public at large about unique offerings such as $0 co-pays for mental health visits.

Along the way, we all get to uphold our values of transparency, choice, local self-reliance and evidence-based decision-making.

We are pleased that the Southwest Health Alliance insurance product will offer a choice of local providers as well as enhanced primary care and mental health benefits, while delivering costsavings through partnerships with Centura, Animas Surgical Hospital and local healthcare providers. We are still hopeful that Southwest Health System in Cortez will agree to join the Bright Health network so that Montezuma County residents can enjoy unfettered access to local care in their community. l Monique DiGiorgio is the executive director of Local First Foundation. To engage in upcoming conversations and learn more about Southwest Health Alliance visit www. southwesthealthalliance.org.

...because life has no off-season

970.259.0574

575 Rivergate Lane, Suite 97 | Durango, Colorado 81301 (in the Animas Surgical Hospital Medical Building )

info@tomsicpt.com

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Fit Five

Don't hit a fitness wall this winter

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BY HUNTER HARRELL orning runs and mountain bike rides fall away from resident routines as temperatures drop. Without these activities, athletes often retreat indoors to stay in shape throughout the winter season.

For those without access to gym facilities or workout equipment, there are opportunities to be resourceful and see results.

Exercising, even in the home, can improve coordination, flexibility and posture.

For example, when exercising indoors or outdoors, walls can actually be a beneficial tool for simple stretching and strengthening exercises. Using a wall can also provide beginners balance – and test it. Here are a few examples of ways you can use a wall to your advantage in your next workout.

1. Wall Squat

Squats are a great way to target muscles in the legs and improve proper form and posture. Start with the back against the wall and your feet shoulder width apart. Slide down the wall until the thighs are parallel to the ground, then adjust your footing to place the ankles directly beneath the knees. Keep the back flat against the wall and hold the position for 30-60 seconds, then slowly slide up the wall, rest and repeat.

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2. Split Squat

The split squat engages the calves, thighs and glutes while strengthening balance. Stand a few feet from the wall with your back to it. Extend one leg behind you, pressing the ball of your foot against the wall at about knee height. While keeping the back straight, slowly squat. Remember to adhere to proper squat form by keeping the front knee behind the toes.

4. Windmill Twist

To tighten core muscles, the windmill twist works the waist and stretches the lower back muscles. Lie on your back and place both legs flat against the wall. Place both arms out to each side at shoulder level with palms facing downward. Using the abdominal muscles, lower both legs to one side slowly, stopping just before touching the floor. Then, bring both legs back to center and repeat on the other side.

5. Wall Pushups 3. Wall Bridge

Lie on your back with shoulder blades against the floor and arms at your sides.

Position your hips between six to 12 inches from the wall and plant your feet on the wall with bent knees slightly above knee level.

Use the abdominal muscles and glutes to lift the hips off the ground, pause, then slowly lower the hips until your butt is just above the ground and repeat.

A regular pushup focuses on the muscles in the arms and shoulders. For those that want to test their strength, the wall pushup will engage the core and legs, too. Start with your stomach on the ground and both feet against the wall. Position your hands shoulder-width apart and then find a comfortable incline with the feet. It is very important for your safety to keep the back straight while performing this exercise. If the back begins to arch, move feet closer to the floor or lower repetitions.

Sponsored Content by Mountain Hyperbarics

Quality care relies on communication

By George Glass Hyperbarics prides itself on individualized communication and care for hyperbaric oxygen therapy (HBOT). Because sessions cover everything from maximizing athletic performance to people with traumatic brain injuries, it is necessary to communicate differently with each individual. Our standard of care also needs to meet individual needs in order to derive the best results possible from each session.

In order to attain the best possible results, each person on our team from the hyperbaric technician, to the medical director, to the manager and owners must create a personalized connection with each client.

Whether a patient is coming for one session in our mild hyperbaric

chamber to acclimate to elevation, or they are coming in for a series of treatments for a more extensive medical treatment in our hard-sided chamber, the team of practitioners at Mountain Hyperbarics will provide the necessary medical intake and prescription (if necessary), and overview of the HBOT session(s) in order to create a comfortable environment and get the best results possible.

Each person has a specific goal they wish to attain with a session. It is our responsibility as healthcare providers to give the individual the greatest opportunity for success.

George Glass is the Owner of Mountain Hyperbarics. Glass has been in healthcare for over 27 years.

Hyperbarics can be used for multiple treatments:

Hyperbaric Oxygen Therapy Heal Your Body ¡ Elevate Your Life

Sports Performance Medical Treatment Acclimating to Elevation

Contact us today for a FREE half hour consultation!

970-880-4799

www.mountainhyperbarics.com

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Nutrition

A guide to harness a healthy glow

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BY CONNIE SUTTON e often hear that beauty comes from within. It turns out that it couldn’t be more true. Skin needs nourishment to keep it as healthy as possible, and you can promote better skin health with your diet. We often get caught up treating the external, but the skin you are in is also a reflection of your internal health.

The epidermis is the largest organ of the human body, and it goes through many cycles of renewal and repair. Nutritional skincare illuminates the natural radiance of the skin through diet. An unhealthy diet can damage the metabolism, cause weight gain and affect the heart and liver.

Proper nutrition provides more energy, healthier organs and supplies your skin with what it needs to maintain its beauty and elasticity. To make the skin shine, add some of these key nutrients to your diet:

structural protein that keeps your skin strong and healthy.

What to eat: Dark greens, butternut squash, avocados, artichokes, beets, green tea, dark chocolate and seeds like sunflower, almond and pecan.

Vitamins

Vitamins such as C, E and A can curb the damage caused by the free radicals that increase signs of aging. Your skin needs vitamin C in particular to create collagen, which is the main

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Carotenoids

There are three carotenoids – beta carotene, lutein and lycopene. All of which keep the skin healthy by protecting skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin. High amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.

What to eat: Oranges, carrots, spinach and sweet potatoes, red and yellow peppers, cantaloupe, apricots and tomatoes.

Probiotics

It should come as no surprise, that the health of the gut and the skin is interconnected.

Supporting a gut microflora reduces inflammation, keeps harmful bacteria in check, and has been shown to improve acne.

What to eat: Yogurt, kefir, kimchi, miso, sauerkraut, cottage cheese and tempeh.

Zinc

Zinc is a micronutrient essential to skin health.

It lowers inflammation and may help acne sufferers. Acne patients are often Zinc deficient, and getting more of it can reduce breakouts.

Zinc deficiencies can lead to skin inflammation, lesions and delayed wound healing.

What to eat: Seeds, nuts, dairy, shellfish, organic chicken, legumes like lentils and garbanzo beans and whole grains like quinoa.

pores. Omega-3 fatty acids are necessary to keep skin supple and moisturized.

What to eat: Olive oil, chai seeds, flax seeds, fortified eggs, edamame, walnuts and wildcaught fish like salmon, sardines and mackerel.

Curcumin

This phytonutrient has a considerable ability to reduce the appearance of puffiness and swelling. By blocking the biochemical steps that produce the look of redness and irritation, curcumin helps skin tone look smooth and even.

What to eat: Turmeric.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties. They help to regulate hormones and balance excess sebum which can lead to clogged

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Diet can significantly affect skin health, but what you choose to avoid eating is just as important. Limit sugar and refined carbs, and remember, healthy skin comes from getting enough sleep, regular exercise and drinking plenty of water.

No matter what you eat or drink, be sure to wear sunscreen with an SPF of at least 30 every day. l

BRE A K FA ST

Pumpkin Muffins

Green Chile Posole

servings: 12

Muffins are great for breakfast on-the-go in any season. The fall flavors combined in these muffins make a delicious breakfast or sweet dessert. ingredients: 2 cups of gluten-free rolled oats 1 cup pumpkin puree 2 eggs 1 cup 2% Greek yogurt ¼ cup maple syrup 1 ½ teaspoons baking powder ½ teaspoon baking soda ½ teaspoon vanilla extract teaspoon kosher salt 2 teaspoons pumpkin pie spice instructions: Preheat the oven to 400 degree Fahrenheit. Line a muffin tin with parchment

DI N N E R

Stuffed Acorn Squash servings: 6 ingredients:

3 acorn squash 6 tablespoons olive oil divided 1 pound mild Italian sausage 1 small yellow onion, diced 1 apple, peeled and diced 4 cloves garlic, minced 3 ribs celery, diced 1 tablespoon fresh sage, chopped 2 teaspoons fresh thyme leaves 1/3 cup Italian panko bread crumbs 1/3 cup freshly grated Parmesan cheese salt black pepper 1/4 teaspoon red pepper flakes instructions: Preheat the oven to 400 degrees Fahrenheit. Carefully cut the acorn squash in half and cut a flat spot on the bottom. Remove seeds and stringy pulp, discard. Be careful not

Recipes

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paper or coat the side of each cup with cooking spray. Using a food processor or blender, grind the oats into a flour-like consistency. Combine all ingredients and mix until smooth and creamy.

Divide batter into the muffin tin evenly and sprinkle with the toppings of your choice (pecans, raisins, chocolate chips).

Bake at 400 degrees for 15 minutes or until a toothpick inserted in the center comes out clean. Cool muffins for five minutes. Remove from the pan and cool completely before serving.

‘Tis the season for soup. Conquer colder weather and clear those sinuses by incorporating spicy green chile. servings: 8 ingredients: 2 tablespoons oil for browning chicken 2 ¼ pounds bone-in chicken thighs, skinned 2 teaspoons kosher salt, divided 1 chopped white onion 1 tablespoon finely chopped fresh garlic 10 ounces of chopped green chile 1 tablespoon ground cumin about 3-4 minutes per side. Transfer 2 teaspoons dried oregano chicken to a slow cooker. Add onion 5 cups chicken broth and garlic to skillet drippings; cook until 1 can white hominy, drained and rinsed softened. Add green chile, cumin and 1 cup of Monterey Jack cheese oregano and cook for one minute, stirring often, then transfer to the slow cooker.

Thinly sliced radishes Add chicken broth and salt. Cover and Cilantro leaves cook on low for 3 to 4 hours until chicken Lime wedges is tender. Add hominy for the last 30 Tortilla chips minutes. Remove chicken from the slow cooker, shred and return. Stir in cheese until instructions: Heat oil in a large skillet. melted. Garnish with radishes and cilantro.

Sprinkle chicken with 1 teaspoon of salt Serve with lime wedges and tortilla chips. and add to the skillet. Cook until browned,

to scoop through the bottom and create a hole. Brush three tablespoons of olive oil evenly onto the squash and sprinkle with salt and pepper. Roast for 30 minutes or until fork-tender but don’t overcook; it goes back into the oven with the stuffing to finish cooking. stuffing: While the acorn squash is roasting, in a dutch oven over medium/high heat, add in the remaining three tablespoons of olive oil and one pound of Italian sausage. Cook sausage through, about 8 minutes. Using a slotted spoon, remove the sausage leaving the oil and drippings behind. Lower the heat to medium, and add in onion and celery, sauté for four minutes until they begin to soften. Add in the apples, sage, thyme, garlic, a pinch of kosher salt, fresh ground black pepper and crushed red pepper flakes. Sauté for four minutes. Return the sausage to the dutch oven with the vegetables and stir to combine. Allow flavors to meld for three minutes. Combine evenly spoon the stuffing mixture into the squash halves. Mix panko bread crumbs with Parmesan and sprinkle over the top of each acorn squash. Return stuffed squash to the oven for 15 minutes or until the bread crumb/Parmesan mixture is toasted brown.

Remove from the oven and serve.

SNACK

Pizza Pinwheels servings: 1

ingredients:

1 whole-wheat flour tortilla 2 tablespoons prepared pizza sauce Baby spinach 3 tablespoons shredded mozzarella cheese instructions: Place the tortilla on a microwave safe plate and spread pizza sauce on top. Layer spinach and sprinkle cheese on top. Melt the cheese by microwaving on high for about 30-45 seconds. Carefully roll up the tortilla and let cool for 10 minutes before slicing into 1-inch rolls. Prep tip: make ahead of time and keep covered in the refrigerator for up to one day.

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Health Briefs SPEECH LANGUAGE PATHOLOGIST JOINS REHABILITATION TEAM AT SHS

SHS OFFERS PATIENTS NITROUS OXIDE FOR PAIN RELIEF

Southwest Health System welcomes Rachel Garrison to the rehabilitation team.

Southwest Health System now offers nitrous oxide to assist with pain management during childbirth, wound care and some surgical procedures.

As a speech-language pathologist, Garrison will help patients primarily with disorders in articulation, fluency, hearing, swallowing, language, voice and resonance. She will assist people who have/had strokes, head injuries, respiratory diseases and Central Nervous System diseases and children needing assistance developing speech skills.

To schedule an appointment or to find out more about these services, please call Southwest Health System Physical Therapy and Rehabilitation Department at (970) 564-2460.

Nitrous oxide is being adopted in hospitals across the United States, providing a safe, non-invasive pain management alternative. It is widely used to provide analgesia for women during childbirth, and also provides short-term pain relief, sedation and reduced anxiety for patients undergoing a wide range of procedures.

Nitrous oxide is self-administered with overseen by highly-trained clinical staff allowing the patient to control and adjust to their comfort level.

BETTER HEARING MEANS BETTER OVERALL HEALTH

FREE COMMUNITY EDUCATION CLASSES The Durango Fire Protection District and Durango Parks and Recreation are partnering to offer free community education classes at the Rec Center on Wednesday evenings. Classes are limited to 20 participants to allow for social distancing. Masks are required.

To register contact Tosh Black at tosh. black@durangofireorg or (970) 382-6014 For questions, reach out to Ann Camp at ann.camp@durangogov.org.

Basic First Aid – Oct. 21, 5-7 p.m.

Smoking & Vaping: The Real Deal – Nov. 4, 5-6 p.m.

Basic First Aid – Nov. 18, 4:30 – 6:30 p.m.

House Fires: The Risks & Causes – Dec. 2, 7-7 p.m.

discover

freedom & 3x

Individuals with moderate hearing loss were three times as likely to develop dementia.*

Call us today to learn about hearing health!

970.427.5482 Monticello • 380 W 100 N Blanding • 802 S 200 W Also serving Cortez, CO *Source available upon request.

MontezumaHearing.com

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empowerment WITH THE AGXr Q Try a digital hearing system for a 75-day trial period during our grand opening event!

CALL FOR AN APPOINTMENT

Since1997 Improving the Quality of Life Through Better Hearing

970.840.2071

1165 S Camino Del Rio, Ste 200 DurangoAudiology.com

Now working side-by-side with Durango ENT

FCCC offers integrative medicine for children in the community Sponsored Content by San Juan Hand Therapy

Give yourself a hand

Confront uncomfortable symptoms at San Juan Hand Therapy

By Mary Sinnott-Oswald So, after working out of your home for the past six months, you’re noticing a change?

Maybe your shoulders hurt in ways they never have, or perhaps your hands are numb, or it’s difficult to straighten your elbows or lift your cup of coffee.

At San Juan Hand Therapy, we have noticed an uptick in people experiencing these types of symptoms since the onset of COVID-19 as a result of working for hours on end in a less-than-optimal environment. Remember, the human body is not meant to spend eight to nine hours per day behind a properly set-up, ergonomicallycorrect desktop computer station, much less slouched on your couch with your laptop between your knees, or at the kitchen table, or propped up on your bed. Yet, this is where we are finding ourselves

working since the onset of this pandemic.

Since 1996, San Juan Hand Therapy has been the upper extremity rehabilitation center for people in the Four Corners region.

So while we are adept at treating any and all types of catastrophic fractures, lacerations and trauma, we are equally at home treating you for your “COVID arm.” We can help you address the causes or your injury, discuss ways to mitigate your pain and address your symptoms with modalities and manual therapeutic techniques.

Our team follows all San Juan Basin Health guidelines for care during this pandemic and we take most insurance.

Mary Sinnott-Oswald is a certified hand therapist and owner of San Juan Hand Therapy. To learn more, schedule an appointment at (970) 247-7711.

San Juan Hand Therapy

Specialized Care for Hand, Wrist and Elbow Injuries since 1996

Evidence-Based treatment for all Injuries and Conditions from fractures and tendon lacerations to repetitive motion syndrome and arthritis.

• Custom Splinting • Wound Care • Individualized, Customized Exercise Programs • Lymphedema Treatment for cancer patients by the region’s top lymphedema specialist

575 RiverGate Ln, Suite 108, located next to Animas Surgical Hospital.

970-247-7711 sanjuanhandtherapy.com O C T O B E R

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Senior Communit�

Share the bright side of senior living!

Count�� Home

R: 103 G: 54 B: 130 C: 60 M: 72 Y: 13 K: 3

ENJOY

our resident centered community and engaged lifestyle

LIVE

safe, secure & active with dignity and respect

We INVITE you to phone, or email via our website, so we may schedule some time to visit and show you all that we have to offer, including our focus on personal and specialized senior care.

M E N T I O N O F A P P R E C I AT I O N Dr. Cindiman Pinneke, DPT, manages the Infiity Rehab outpatient clinic at Sunshine Gardens Senior Community. We are delighted to feature a physical therapy option conveniently located, with a separate sidewalk entrance providing safety and privacy for our residents.

To schedule an appointment or to speak to a therapist, please phone 970.375.1580.

25 Sunshine Court, Durango, CO 81301 (970) 385-4090 www.sunshinegardensseniors.com