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Community & Collaboration
CHIEF EXECUTIVE OFFICER
Douglas Bennett
DIRECTOR OF FINANCE
Carrie Cass
EDITORIAL
Hunter Harrell special sections editor
DESIGN
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Table of Contents
05 } Letter from the Editor 06 } Five modalities to
12 } What makes a healthy community? 14 } Boost immunity and
08 } Southwest Health Alliance 09 } Choosing coverage 10 } H ome health visits in the virtual age
16 } Nature benefits
support well-being
11 } Communities
Ryan Brown
respond to COVID-19
production manager
minimize exposure to germs physical, mental health
17 } How to stay connected in insolation 18 } Supporting people with dementia 20 } Fit Five: Jump rope exercises eatless meals & recipes 22 } M
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.
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1165 S. Camino Del Rio, Suite 100 Durango, CO 81303 (970) 247-8762 A P R I L
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Senior Communit�
Sharing springtime greetings and warm wishes...
Dear Durango and the incomparable surrounding Four Corners area of Colorado, On behalf of Sunshine Gardens West and Country Home, we would like to extend our warm wishes to you during these uncertain times. Count�� Home Over the years it has been a professional and personal delight of Sunshine Gardens Senior Community, to offer the support of community spirit to all who make this Durango enclave in the Four Corners region a trusted senior residential community. R: 103 G: 54 B:our 130 residents health and happiness our first priority. We invite you We have, and will continue, to make to phone or email us to schedule C: 60 M: some 72 Y: 13time K: 3 so we may show you all that we have to offer, including our focus on personal and specialized senior care. With regards from all the Sunshine Gardens family, Robert Hilger
LIVE
safe, secure & active.
ENJOY
LIVE
our resident centered community with dignity, and engaged lifestyle. respect & security. Services & Amenities Where family owned meets families.
Sunshine Gardens West
Country Home
2518 Hwy 172 Durango, CO 81303 25 Sunshine Court Durango, CO 81301 Tel. 970.259.7999 Tel. 970.385.4090 http://sunshinegardensseniors.com/ 4
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letter FROM THE
EDITOR
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“All will concede that in order to have good neighbors, we must also be good neighbors. That applies in every field of human endeavor.” ~ harry s. truman
hile spring usually signals the start to a busy season, recent events have taught us that not everything goes as planned. But one thing I know is that seasons change, and this is another one that our communities will weather together. In October, we put together the themes for our 2020 Four Corners Healthy Living. We have one that publishes in each season, so it’s important that the topics we cover are “evergreen.” This simply means you can pick it up and enjoy it, regardless of how long it has been on the shelf. It’s our goal to help you learn something new or find inspiration each time you read through articles, recipes and exercise guides. However, this issue seeks to offer you a little more – comfort. It focuses on the positive outcomes of collaboration. We highlight five types of wellness professionals that can enhance healing to help you stay healthy and active. You can find information about how
technology has helped both patients and providers reduce costs for care, and an update on the Southwest Health Alliance from Local First Foundation. We take a moment to acknowledge how the community is collaborating during the spread of COVID-19. This issue also reserves space to acknowledge the physical and mental effects of the virus by providing 10 tips to boost your immune system and a guide to staying connected while in isolation. When we finally emerge from isolation, we will have a better understanding of the importance of community health. I hope we can also understand what it means to be a good neighbor. Namaste,
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Improving the Quality of Life Through Better Hearing
MontezumaHearing.com A P R I L
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5 Holistic Health
alternative modalities to support well-being
BY CELESTIA FRENCH Both conventional modern medicine and alternative or supportive modalities can be effective tools to achieve wellness goals. Since personal health needs are unique to every person, it is wonderful to have a panacea of therapeutic modalities to choose from to take a customized approach to health.
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ACUPUNCTURE is shown
to improve the body’s functions and promote the natural self-healing process by stimulating specific anatomic sites commonly referred to as “acupuncture points.” The most common method used to stimulate these points is by inserting fine, sterile needles into the skin. However, other stimulation techniques such as manual massage and heat therapy are often used to enhance the treatment. Modern research documents acupuncture as an effective tool to relieve pain, improve digestive function and sleep.
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CHIROPRACTIC CARE
handles the diagnosis and treatment of neuromuscular
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disorders by focusing on the intimate relationship between the nervous system and spine. Chiropractors offer treatment through manual adjustments or manipulation of the spine to reduce pain and improve a patient’s overall functionality. It can help restore the structural integrity of the spine, which is then thought to reduce pressure on the sensitive neurological tissues, consequently improving health and function. Chiropractors treat certain types of neck and back pain, sports and car accident injuries, headaches, repetitive strains and arthritic pain.
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OSTEOPATHY
is a noninvasive, drug-free form of “manual medicine” which aims to treat the entire person, not just the symptom or affected part. An osteopathic physician focuses on the joints, muscles and spine, and carries out both the assessment and the treatment with their hands. Treatment aims to positively affect the body’s nervous, circulatory and lymphatic systems, and is commonly used as a supplementary therapy to improve arthritis, back pain, postural problems, neuralgia, headaches and digestive issues.
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MASSAGE THERAPY is
becoming widely accepted as a complementary or integrative form of medicine that is frequently offered alongside more traditional treatments for a wide range of medical conditions. Massage therapists are trained medical professionals who specialize in the manipulation of the soft tissues of the body such as
the skin, muscle, connective tissue, tendons and ligaments, using varying movements and degrees of pressure. Studies show it is an effective treatment for reducing stress, pain and muscle tension, but can be used to support a variety of health-related purposes, including rehabilitation of various injuries and decreasing symptoms of anxiety and depression.
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WELLNESS COACHING
is a field wherein a coach helps clients assess current physical and emotional states and wellness goals, then co-creates a plan of action. They help clients make positive and lasting changes by guiding them through the process of creating a vision for their health, developing healthy habits and encouraging them every step of the way. They can be a trusted accountability partner that helps adjust a wellness plan as a client’s goals evolve or need recalibration over time. Working with a wellness coach can be helpful when setting goals around improving nutrition and exercise goals, mental and emotional health, as well as lifestyle and behavioral changes. Exploring alternative modalities can be an empowering way to embrace a healthier lifestyle. While each of us must take responsibility for our health, there are practitioners who can help us make the lasting changes necessary to live our most vibrant and healthful lives. l Celestia French is a holistic wellness and beauty consultant specializing in vitality optimization. She is a certified yoga therapist and wellness coach, lifestyle model and stylist. For more, visit her online www.labellauna.com.
SPONSORED CONTENT
TOMSIC PHYSICAL THERAPY Offers Dry Needling
D
ry Needling is one of many tools physical therapists use to help relieve pain, improve motion and increase strength. Many people confuse dry needling with acupuncture. Although different, both are effective when used correctly. Dry needling is used at a trigger point to reset the neurological system to that muscle. Acupuncture, on the other hand, is a component of Chinese medicine and works with a person’s energy flow or chi. It is used to address musculoskeletal pain and other varied ailments. A physical therapist uses dry needling in conjunction with other interventions and exercises to incorporate the new information into function. Dry needling generally should not
be used in isolation, but as part of a full treatment plan developed by your physical therapist. If you are not already receiving it, ask your physical therapist if this would be appropriate for your treatment plan. The therapists at Tomsic Physical Therapy are certified in dry needling and excited to help you get back to what you love . . . because life has no off season. l Ellen Tomsic is a Board Certified Orthopedic Clinical Specialist and a Fellow in the American Academy of Orthopedic Manual Physical Therapy. She has practiced physical therapy since 1990 and has been in Durango since 2000.
Common Symptoms that can be addressed with Dry Needling • • • • • •
Low back and neck pain Shoulder, hip, and knee pain Muscle activation after injury Headaches Muscle tightness Fibromyalgia
Call us to get back to your life (970) 259-0574 575 Rivergate Lane | Suite 97 | Durango, CO | tomsicpt.com
Orthopedic Surgeon Braden Jones, MD joins Southwest Medical Group “It’s my privilege to partner with Dr. Bagge in providing comprehensive orthopedic care to our community. Together we strive to provide quality, cutting edge care, close to home.” – Dr. Braden Jones, Orthopedic Surgeon, Southwest Medical Group
PHONE 970-564-2681 www.swhealth.org/ortho 1311-A N. Mildred Road, Suite A • Cortez, Colorado 81321 A P R I L
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Health News SOUTHWEST HEALTH ALLIANCE:
With Community Comes Transparency H BY MONIQUE DIGIORGIO
ave you heard about the Southwest Health Alliance? We teamed up with Peak Health Alliance in 2019 to bring affordable and effective health care to the La Plata County region, including San Juan, Dolores, and Montezuma counties. This partnership evolved from a yearlong community needs assessment that Local First and The Durango Network completed. Based on the findings of our assessment, we vowed to increase health literacy in the region while developing a cooperative, local health care solution that increases access to care while also reducing insurance premiums. During our community-wide assessment, we found Peak Health Alliance. This innovative model hails from Summit County and uses the principles of an agricultural cooperative to bring affordable health care to its community. By working together, we have the opportunity to bring a collective voice to health care and let the community negotiate a plan that works for its unique needs. This places the community in the driver’s seat but keeps the pieces of the health care system in place, i.e., the insurance carriers, third-party administrators, brokers, providers
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and hospitals. By having the community in the driver’s seat, we increase transparency because the community can ask key questions along the way. The cooperative is uniquely tailored to provide a local solution to health care because it allows us to understand the health care ecosystem and develop partnerships accordingly. One of the unique aspects of our area is the regional approach that our community takes to health care services because of our remote and rural nature. For example, a public meeting revealed that cross-county travel should be addressed because individuals who live in one county, but work in another may want to receive care in the county they reside, not in the county where they work. In this case, we would want our plan to allow people to seek care first in the community they live. This is precisely how we intend to address the regional nature of health care in the southwest. By bringing the community voice to the table we can also underscore issues important to the community, such as primary care and mental health. We have an opportunity to set a $0 copay that incentivizes individuals to see a doctor as soon as health concerns arise. Because
the Peak Health Alliance model provides relief in both the individual and group marketplace, we turned our focus from a solution that would solely benefit our businesses to a solution that will benefit our entire community by offering a product in the marketplace by January 2021. And the power of a cooperative is in its numbers. So far, we have received letters of interest representing 5,089 lives intrigued by a locally crafted health care plan. While we seek to reduce cost, we also seek to maintain or increase quality of care, and keep it local when possible. That means supporting local, independent health care providers, while managing cost. Along the way, we will uphold our values of transparency, choice, local self-reliance and evidence-based decision-making. Transforming health care is no small feat. So, we may accomplish some priorities in year one, with other important needs addressed in year two. This will be a work in progress, so please continue providing feedback and thoughts to ensure local concerns are front and center during this process. And last, but not least, please remember that you, the consumer, play a key role in transforming health care. By being more knowledgeable on the choices you have when seeking medical advice and services, you can help us all raise the bar for health care, one person at a time. l Monique DiGiorgio is the executive director of Local First Foundation. You can find out who sits on the Steering Committee of Southwest Health Alliance and how you can engage by visiting the Local First Foundation website at www.foundation.local-first.org.
CHOOSING COVERAGE
A guide to deciding what is right for you BY AUDREY SANDERS Cost is one the first things that comes to mind when visiting a doctor or health care clinic. While many of us are also thinking of our well-being, costs can be a point of stress for many individuals, and a barrier to seeking care. However going to the doctor or the hospital may help prevent disease, cure ailments or save your life. It’s worth it, but we must be able to afford it. One way to help pay for medical care is to have health insurance. WHAT ARE THE TYPES OF HEALTH INSURANCE?
Health Maintenance Organization (HMO): A plan that limits coverage to care from doctors who work for or contract with the HMO. It rarely covers out-of-network care except in an emergency. An HMO may require you to live or work in its service area to be eligible for coverage. HMOs often provide integrated care and focus on prevention and wellness. Preferred Provider Organization (PPO): A plan where you pay less if you use providers in the plan’s network. You can see out-of-network doctors, hospitals and providers without a referral for an additional cost. Exclusive Provider Organization (EPO): A managed care plan where services are covered for doctors, specialists or hospitals in the plan’s network (except in an emergency). Point of Service (POS): A type of plan where costs are reduced for innetwork doctors, hospitals and other health care providers. POS plans require you to get a referral from your primary care doctor to see a specialist.
EXPENSES
Consider what is right for you. When you choose a plan, think about total health care costs, not just the premium you pay to the insurance company monthly. Other amounts, or out-ofpocket costs, can have a big impact on your total spending on health care. These costs include: Deductible: How much you have to spend for covered health services before the insurance company pays (except free preventive services). Copayments and coinsurance: Payments made for medical services after reaching your deductible. Out-of-pocket maximum: The most you have to spend for covered services in a year. After reaching this amount, the insurance company pays 100% for covered services. Generally, if you have a low monthly premium, you may pay more for your out-of-pocket costs. You should ask yourself the following: • How often do I expect to need care? • Are my medications covered? • Which doctor do I want to see? • What services do I need?
Care Costs
Although it is hard to know some of these answers ahead of time, it’s wise to think about them, as it will affect what is covered and how much it costs. For instance, if you don’t expect to use regular medical services and don’t take prescriptions regularly, you may want a plan that has a lower monthly premium and a higher deductible.
A MYRIAD OF WAYS TO OBTAIN COVERAGE:
Employers: Many employers offer group health insurance. The employer will select the plan(s) and health insurance companies and enroll employees at work. The Affordable Care Act: ACA created a marketplace where you can individually shop for health insurance. State Marketplace: Some states may offer discounts to lower your premiums and out-of-pocket costs. Discounts are generally based on annual income and the number of family members. Medicaid and Children’s Health Insurance Program (CHIP): There may be low to no cost for these programs, but they also have lowincome requirements. Medicare: Medicare is federal health insurance with specific criteria. Medicare serves people age 65 and older. But there are options for people with disabilities and End-Stage Renal Disease (ESRD). l Audrey Sanders is the Financial Operations Advisor for Southwest Health System. She’s been with SHS for almost 15 years, with an emphasis of experience in patient financial services, financial assistance and revenue cycle.
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Rural Care
Home health visits in the virtual age
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BY CONNIE SUTTON elemedicine refers to the practice of caring for patients remotely. Through the use of modern technology, telemedicine is helping caregivers collaborate to ease barriers to care for rural patients. With these advancements, doctors can consult with and for patients by using the internet, streaming media and HIPAA compliant videoconferencing tools. For rural areas like the Four Corners, telemedicine is a great advantage. Smaller populations result in equipment underuse and a shortage of qualified physicians. An additional challenge also exists in getting rural patients into doctors and hospitals in a timely manner due to travel distances. In these instances, telemedicine is stepping in to fill the care gap in our communities.
HOW IT WORKS
Telemedicine utilizes the internet to connect rural patients and doctors to specialists in other areas to consult and treat illnesses. It utilizes basic technology like video conferencing as well as complex technologies like wifi-enabled stethoscopes. This capability allows patients to receive the care they need from within their own communities without costly and sometimes dangerous travel. For example, telemedicine allows a hospital patient with complex pulmonary issues to be treated by a local physician with a specialist just a click away. Before the introduction of telemedicine, this patient would have been flown via air ambulance to a larger urban hospital with a pulmonologist on staff. Telemedicine is able to reach patients
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and expand access to care in places where more traditional office- and hospital-based practices and services are less readily available.
WHY IT WORKS
Telemedicine advancements have a lot of applications, from in-home monitoring and outsourced diagnostic analysis to remote specialist consultations. Telemedicine helps caregivers collaborate, which means fewer patients need to be transferred from rural hospitals. When patients receive care closer to home it significantly decreases the patient costs and increases convenience for individuals and families. Local treatment negates the need for family members to take on the costs associated with travel to and from a larger urban medical center. Through telemedicine, remote hospitals can better serve patients and help cut down on the time it takes patients to receive care, particularly specialty areas.
OTHER BENEFITS
The benefits of telemedicine are as far-reaching as the technology itself. From a doctor’s standpoint, telemedicine fosters a collaboration that can help reduce the feeling of isolation that they may experience when practicing in a small town, and give them peace of mind that they have chosen the right course of action for a complex case. From a facility standpoint, it can be difficult for rural communities to staff their own specialists and sub-specialist, but mobile imaging centers can work in conjunction with remote analysis labs and specialists in larger urban areas to bridge the gap. When patients know their local hospital is using telemedicine, they are less likely to reach out to an urban facility for treatment, keeping revenue in the local economy. It can also reduce the strain In changing times, on limited resources, particularly in rural as studies show rural settings, telemedicine practices that utilize in-home monitoring for is paving the way to elderly patients can have healthier communities decreased hospitalization rates for seniors. across America.
Health News
Communities respond to
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COVID-19 BY HUNTER HARRELL
s our communities continue to fight the spread of COVID-19, many employees in the health industry and our business community are working together to ensure economic and emotional impacts are minimized. Jennifer Rupp, a physician at Four Corners Infectious Disease and Internal Medicine in Durango, said she is proud of the way that health care professionals are handling the situation internally. “The camaraderie has actually been incredible,” Rupp said. “Everyone has been cooperative about how we approach evaluating a patient and how we test a patient, so we are all on the same page.” Executive assistant at Southwest Health System in Cortez Bridgett Jabour said communication with providers and the public is a large effort. Currently, each county is following guidelines established by their health departments, and closely monitoring CDC guidelines and recommendations. “It became clear early on that we needed to work in collaboration with our providers and multi-agency teams to ensure our community was receiving correct and relevant information,” Jabour said. “This allowed us to help patients quickly and efficiently.” With small businesses closed and local residents isolating themselves at home, routines and schedules have been upended. Leaders of regional chambers are working together to keep residents informed of cancellations and closures, as well as updated business hours and resources for workers facing unemployment. Executive director of the Durango Chamber of Commerce, Jack Llewellyn said the La Plata Economic Development Alliance, Business Improvement District, Chamber of Commerce, Visit Durango, Local First, Region9, Colorado Restaurant Association and others are meeting virtually three times a week to communicate and respond to the different challenges that arise day by day. There are resources on their website to assist businesses
and employees affected by the spread of the coronavirus. They also compiled a list with links to restaurants open for takeout and delivery during the stay-at-home order. Chamber employees in Mancos, Cortez and Dolores also established a landing page with financial resources and a guide to open businesses as well as a response team including Region9, Mesa Verde Tourism Office and city officials called Montezuma Business Task Force to provide immediate support for businesses. While these groups work to support small businesses, there are ways that individuals can help the people affected most by the pandemic, too. Director of Celebrating Healthy Communities Breeah Kinsella said she is delighted to see the community come together in this time of need. “People have been working together and collaborating in ways that we really never thought we would need to do,” Kinsella said. “There have been some bumps of course, but everyone is doing everything and anything they can to make sure it goes as smoothly as possible. It’s something that I’ve always envisioned and believed could be real, and to watch it manifest has been amazing and beautiful.” l
HOW TO HELP
• Donate personal protective equipment such as boxed masks and gloves, face shields, packaged gowns and packaged rain ponchos with sleeves. • Make an appointment to donate blood at a local donation center. • Deliver catered food (no homemade goods) to on-duty caregivers. • Assemble care packages that include shelf-stable foods, toilet paper and home cleaning supplies for essential employees and individuals who are laid off.
•D irect financial donations to organizations that are helping residents affected by businesses shutting down. •C heck on an at-risk neighbor by exchanging phone numbers and providing assistance with essential errands. •D onate goods such as food and personal hygiene products to a food bank or drive. •S upport the region's small businesses by shopping online or ordering e-gift cards. •S upport local bars and restaurants by ordering delivery or take-out.
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Healthy Communities WHAT MAKES A HEALTHY COMMUNITY?
Collaboration, engagement encourages well-being B Y H U N T E R HAR R EL L Active. Energized. Strong. Those are just some terms public health professionals use to describe healthy communities. But what does it mean to be a healthy community?
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amily and consumer science agent for La Plata County Extension Office Nicole Clark said community health is a reflection of the health of individuals. “A healthy community is one in which there is health equity for every member, so they have the opportunity to experience quality of life,” Clark said.
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EQUAL OPPORTUNITY
Community health focuses on the physical and mental well-being of people in a specific geographic area. Professionals that work in community health balance the intersection of health care, economics and social connection. Basically, community health refers to how our health is affected by not only our personal behaviors, but also policy, clinical care and our environments. It is complex, and accounts for health practices in workplaces, classrooms and homes as well as neighborhoods. Health equity refers to the ability for every individual to access the things they need to attain personal health, regardless of age, gender, race, sexual identity or social class. “In terms of physical health, we know humans need access to a balanced diet including foods with nutritional value. Note an emphasis on nutritional value, not just any food will do,” Clark said. “We know people need clean water, an environment conducive to movement and exercise and quality sleep to name a few.” Longevity and quality of life is affected by those needs and our access to them. According to the 2019 County Health Rankings and Roadmaps, “social and economic factors like connected and supportive communities, good schools, stable jobs and safe neighborhoods are foundational to achieving long and healthy lives.”
REMOVING ROADBLOCKS
Clark said that by taking a careful look at a community’s needs, we can be better informed to identify barriers. “I think it also takes dedicated people to look at every step in the process,” she said. “For example, not everyone has access to fruits and vegetables. We have to ask: ‘Who is experiencing the barrier?’and ‘What is the barrier?’ and recognize barriers are often problems with layers.” Using Clark’s example, people can be limited in their access to fruits and vegetables based on finances or their proximity to a store that sells nutritious foods. However, if these obstacles were removed, would these groups have the knowledge and resources to prepare the food properly? There are a diverse range of public programs that residents can use to access fruits and vegetables in their own communities ranging from local farmers markets and SNAP benefits to cooking classes. Throughout the communities in the Four Corners, community health professionals work in different types of organizations to achieve the same goals to improve health equity by removing barriers that prevent people from attaining optimal well-being. Some of the most prevalent barriers to health equity in the Four Corners include immigration status, poverty and sexuality. While some might work for a nonprofit organization, others are government employees. Community health workers manage and organize public and private programs designed to do everything from assist people with finding affordable housing and employment opportunities, to creating safe and walkable neighborhoods and connecting people with others who have experienced similar tragedies or traumas to encourage healing. Celebrating Healthy Communities director Breeah Kinsella said that the nonprofit organization has been focused on connecting community organizations to provide better health outcomes for over 25 years.
COLLABORATION & ENGAGEMENT
“Celebrating Healthy Communities is really focused on being connected and resilient neighbors, so that is really what drives us at all points at every step of the way,” Kinsella said. The organization focuses on prevention programs for issues such as youth suicide, substance abuse and impaired driving. Kinsella said Celebrating Healthy Communities typically works with around 44 organizations. However since the virus outbreak that shut down businesses in March and April, Kinsella and her five staff members have been working with dozens more and a group of 75 volunteers. “By collaborating, we bring the best,” Clark said. “Not to mention, we avoid duplication of services and wasting of resources.” Both Clark and Kinsella agree that in order for partnerships to be successful, there must be some form of community engagement. This means communicating with the public and marginalized groups about the issues they face day to day. Clark said: “Without community engagement, how will we ensure health equity? Everyone has resources. Maybe it’s money, maybe it’s time, maybe it’s strong communication skills or knowledge. If everyone brings their strengths to the table, it’s a lot easier to overcome barriers. Community engagement doesn’t have to be a full time job, do what you can, when you can.” l
HOW TO HELP
Being engaged in community health issues can help improve health outcomes for everyone in your community. While there are many ways to get involved, here are a handful of ways individuals can show up for their neighbors. • Vote •B ecome a member of a board or committee •P articipate and socialize in group activities
• Establish a community garden • Donate to food banks or soup kitchens • Volunteer
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Healthy Habits
TEN TIPS
BY CELESTIA FRENCH
Boost immunity and minimize exposure to germs O
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ne of the most powerful ways to help yourself, your family and your community stay healthy is to optimize your immune system and minimize exposure to pathogens. Of course, please consult a physician with specific questions regarding individual health concerns. But taking a proactive approach to optimizing the immune function and minimizing exposure to germs is simple, Here are ten tips:
Eating a varied diet rich with vegetables and fruits, healthy fats and clean protein can work wonders for the immune system. Brightly colored fruits and vegetables are packed with antioxidants which help decrease free radicals and in turn helps to keep immune systems strong. But simply by adding high fiber foods such as radishes, broccoli and tomatoes, fermented foods such as sauerkraut, miso and kimchi, and antiviral-rich foods such as garlic, onions and coconut oil, can keep the microbiome and immune system strong.
DITCH SUGAR AND PROCESSED FOODS
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DRINK YOUR WAY TO GOOD HEALTH
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Sugar compromises our immune system. Lab evidence has shown lowered immune function within 30 minutes of eating simple sugars such as glucose, refined sugar and fructose, causing a reduction in the ability of white blood cells to kill germs. This effect is most noticeable 2 hours after ingestion, but is still present 5 hours later. It also starves beneficial gut bacteria while overfeeding the bad. Most processed foods have a similar impact on your gut as they often contain chemicals that weaken
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gut health, allergens and they are usually devoid of any immune boosting nutrients. So include whole, unprocessed foods in your diet whenever possible.
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No, not alcohol, which has actually been shown to compromise immune function. Same goes for sugary drinks like soda and most juices. Instead reach for herbal teas. Some herbs, like echinacea or elderberry, come with added immune boosting properties. Drinking bone broth is another great beverage option as broths made from healthy, grass-fed animals are good sources of amino acids like arginine, glutamine and glycine. When in doubt, water is a great option to stay hydrated and help flush toxins.
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DON’T SKIMP ON THE SELF CARE
Make stress relief a priority. Mitigating stress can keep the immune system functioning optimally. Emotional stress can negatively impact the body by lowering immune defenses, making us more vulnerable to illness. Long-term stress has also been shown to lower our white blood cells’ abilities to kill germs, and actually creates more inflammation. So whatever helps you calm your mind, whether it be gentle to moderate exercise, journaling, talking with a friend, meditation or focusing on deepening your breath, incorporate more of it into your regular routine.
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GET FRESH AIR AND MODERATE DAILY EXERCISE
Moderate exercise boosts the immune system. But, intense exercise can actually temporarily decrease immune function. If you can, try taking these sweat sessions outside. Nature is a powerful healer and can both strengthen your immune system and help balance your wake and sleep cycles.
GET ADEQUATE SLEEP
Getting enough sleep actually boosts your immunity and activates your parasympathetic (or rest and relax mode) nervous system. So, don’t skip out on sleep. Broken or inadequate sleep can increase inflammation in the body which can make you more susceptible to pathogens. Aim for seven to eight hours per night, and don’t underestimate the power of a 20-minute power nap if you got subpar sleep the night before.
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ENJOY SOME SUNSHINE
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GET IN THE HABIT OF NOT TOUCHING YOUR FACE: Avoid contact with your eyes, nose and mouth to keep germs at bay. Be sure to clean your personal items such as laptops, phones, tablets, keys, wallets, purses and others regularly.
10 MOISTURIZE YOUR SKIN
Keep hands, and all skin, moisturized. Frequent hand washing can also lead to cracks in the skin where germs can enter. Slather up your hands, face and body with coconut oil, olive oil or a skin cream that you trust a couple times per day.
Most importantly, try to keep a clear mind. Remember to be discerning about what information is useful to you and your loved ones. If you do feel sick, seek treatment from a trusted medical practitioner immediately. Continue to bolster your immune system with the aforementioned ideas. Remember that we are all in this together and the more collaborative we can be in our wellness efforts, the better the outcome. l Celestia French is a holistic wellness and beauty consultant specializing in vitality optimization. She is a certified yoga therapist and wellness coach, lifestyle model and stylist. Listen to her podcast, The Vitality Sessions, or visit her website www.labellauna.com for more.
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WASH YOUR HANDS – FREQUENTLY AND CORRECTLY
Warm to hot soapy water for 20-30 seconds should do the trick. But don’t forget to get the fronts and backs of your hands, in between your fingers, fingertips and thumbs. Bacteria and viral matter can get stuck in our fingernails and like to hide in the creases of our skin, so be thorough.
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Most Insurance Plans Accepted
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Landon Lavene, DPT • Sarae Mele D.P.T. Most Insurance Plans Accepted Color Appearance Appearance & & Small Small Type Type Disclaimer Disclaimer Color Color Appearance &&Small Disclaimer Due to to variations in in the the printing process and newsprint newsprint stock, stock,the the ad ad quality quality and/or and/or color color may may appear appear different different in in the the printed printed publication, publication,and and misregistration misregistration of of small small type type isis possible. possible. Color Appearance SmallType Type Disclaimer Due variations printing process and Due the and Duetotovariations variationsininthe theprinting printingprocess processand andnewsprint newsprintstock, stock, theadadquality qualityand/or and/orcolor colormay mayappear appeardifferent differentininthe theprinted printedpublication, publication, andmisregistration misregistrationofofsmall smalltype typeis ispossible. possible.
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Healthy Habits
Nature benefits mental, physical health
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BY SEBASTIAAN ZUIDWEG e live in an era of instant gratification and there is a trend toward living more of our daily lives online. Many people turn to online resources (both reputable and others, not so reputable) for quick answers to solve problems related to reducing stress, boosting the immune system, getting better sleep ... the list goes on. What’s often forgotten is that one of the easiest pathways to healing mental and physical ailments is simply spending time in nature. Spending time in nature has proven benefits and healing qualities for the brain and mental health. Researchers and therapists alike have dubbed nature as a “universal prescription” due to its accessibility and inherent benefits to mental wellbeing. Today, physicians are prescribing time outdoors for their patients to help with issues and symptoms ranging from depression, anxiety, attention-deficit disorder, memory loss, sleep loss and more. According to the Behavioral Sciences journal, visiting green spaces and exposure to nature can help reduce stress levels. Other benefits of spending time outside include improved immune systems, a regulated internal clock and increased energy. Our lives are inundated with the demands, stresses and expectations of fast-paced work environments, home life and society in general. According to Mariah Loftin, clinical therapist at Open Sky Wilderness Therapy, “The emphasis [in wilderness therapy] is not on
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multitasking. It isn’t on giving and receiving enough likes, comments and follows. It’s not about due dates or clocking in. The emphasis is on slowing down, connecting with others, finding success and confidence in accomplishing tasks, developing coping skills, reconnecting with healthy habits and simply being in nature.” Studies show that connecting with nature outdoors, sometimes known as forest bathing, boosts the immune system by increasing the count of the body’s Natural Killer (NK) cells. A better immune system is tied to lower levels of blood pressure and inflammation. It also protects us against a variety of ailments and can aid in accelerating recovery from surgery or illness. A better immune system, reduced stress and lower anxiety levels are not the only proven benefits to spending time outside. It can also change the chemistry within our brain by increasing our serotonin production, which can boost energy levels. Research recommends that instead of reaching for another cup of coffee when feeling tired, we should turn to the outdoors. Finding time throughout the day to go outdoors to run, bike or go on a 20-minute walk can drastically change our overall mood. Nature gives people a greater sense of vitality, increases energy and reduces feelings of exhaustion. In fact, 90% of participants in a study conducted by Rochester University experienced increased energy when placed in outdoor activities.
Another major benefit of spending time outdoors has to do with getting a better night’s sleep. A disruption of your circadian rhythm, commonly known as your internal clock, has been linked to cognitive and physiological health issues. Studies show that sleeping outdoors can help to regulate this internal clock. Natural daylight (as opposed to artificial light) is an essential regulator of your circadian rhythm. Aside from the mental health benefits of nature, the wilderness provides invaluable teaching opportunities and metaphors for life, supporting individuals in their longterm healing and growth. In this era of technological advancements and social media, it’s critical to remember the importance of caring for our mental health and building in-person connections. Spending time in nature provides some of the easier steps we can take within our daily routines: it’s accessible to everyone, it’s free, and in and around Durango, we are lucky enough to live amongst some of the finest examples of its beauty. l Sebastiaan Zuidweg is the Clinical Director at Open Sky Wilderness Therapy, which emphasizes treatment for the whole family. For more information, visit www.openskywilderness.com
Healthy Habits
How to stay connected in isolation BY AMY HARTLINE As the COVID-19 situation persists and we continue to be isolated in our homes, it’s easy to feel overwhelmed by factors beyond our control. Now, more than ever, it’s important to focus on the small tasks we can accomplish each day to pursue personal balance and well-being. What are some tangible steps we can take toward recovery, healing and growth? Here are actionable tips to help individuals and families build healthy relationships. SCHEDULE FAMILY CHECK-INS.
Designate intentional space and time to talk to each other. Be sure to include topics on which you connect and others on which you disagree. Setting aside this time helps each family member feel heard and valued. It helps to foster open communication – an essential skill to practice during stressful times. Without scheduled time, it’s easy to forget to communicate, and oftentimes resentments and misunderstandings can begin to build up. Follow these check-ins with something fun that the whole family can do together, like a board game or craft.
SHARE GRATITUDE. Although
the current news cycle may seem overwhelming and daunting, focus on the things you appreciate. For example, instead of feeling resentment that you are unable to go out to eat, consider this an opportunity to learn to cook a new dish together. What’s the one new thing you’ve talked about learning or starting as a family? Is there a project you’ve been intending to accomplish together? Look at this time as an opportunity, rather than a setback. Sharing one or two things you’re grateful for is an easy practice to incorporate into family dinners and create a moment to be completely present with one another.
GET OUTSIDE (SAFELY!). Under
the statewide “stay-at-home” order, you may still get fresh air and outdoor activity on your own or with household members. Be sure to practice social distancing (at least 6 feet of separation) when crossing paths with other parties. Spending time in nature has stress-relieving and healing properties that offer a reprise from being constantly indoors. Sunshine and fresh air can help you reset and act as a natural mood booster. Take family walks, bike rides around the neighborhood or just stretch and breathe in the fresh air. Remember to avoid public areas like playgrounds and do not engage in risky outdoor activities that could compromise our health care resources if you were to get hurt and require medical attention.
MAKE SPACE FOR ALONE TIME.
At some point, if your family has been together constantly, each family member will likely need time to themselves. Remind each other that this is important, and encourage each other to find something they can happily do alone. It could be as simple as taking the dog for a walk, drawing, journaling or playing music. Being able to take care of yourself in this way allows you to show up for your family.
TAKE A BREAK FROM THE NEWS AND LIMIT SCREEN TIME. It’s
important to stay informed, but it’s okay to take a break from the news cycle. This might mean setting hard limits for yourself, like only reading the news in the morning, or putting your phone away after 6 p.m. If you find yourself yearning to click a news or social app, reach for a book instead. This is something you can remind your family to do, too. It’s easy to spend more time online and in front of screens without our regular routines; setting boundaries can help regulate this schedule. Some easy limits which lower technology use could include no cell phones or TV during certain family activities and meals.
REMEMBER TO BE MINDFUL AND FORGIVING OF YOURSELF AND OTHERS. Set aside five
minutes at the end of each day to reflect and create intentional space to send love and light to yourself and others. Sit quietly and take stock of the day. Affirm yourself for the ways you showed up well, and forgive yourself for the ways you feel like you could have done better. Research demonstrates that this type of mindfulness can help us feel less isolated and more connected. At the end of the day, remember social isolation is not permanent. This too shall pass, and we will come out on the other side. It's up to us whether we come out better off: healthier, more mindful and more connected. l Amy Hartline is a family wellness counselor at Open Sky Wilderness Therapy. For more information visit www.openskywilderness.com.
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Rural Care SUPPORTING PEOPLE WITH DEMENTIA BY HANA MUELLER
Community resources for patients & caregivers
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ccording to the Alzheimer’s Association, more than 5 million seniors are living with Alzheimer’s Disease. One in three seniors dies with Alzheimer’s or another form of dementia. The emotional toll on their caregivers, both paid healthcare workers or unpaid family members and friends, is monumental. But this diagnosis doesn’t have to destroy a family when there is local support. From home health care to assisted living and more, caregiver support groups and local senior centers in Durango and the surrounding areas, all you have to do is reach out. The Durango Senior Center probably sees the highest volume of older adults in the area. The center provides a wide variety of programs for clients, and their attendance is a mix of both those with and without dementia. Kate Garrett, program coordinator at Durango Senior Center, said the most important piece is probably the social aspect. Socialization boosts morale, which among dementia patients means slowing cognitive deterioration, better eating and sleeping habits, exercise and more. And the senior center offers all of these things! From cards to seated tai chi, strength and balance, line dancing,
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yoga, crafts and more, the robust activities calendar is designed to offer a wide range of stimulation for seniors of all mental and physical capacities. Download a monthly activities calendar from the website. Home health care workers travel to the homes of patients and provide a variety of services for them, which vary from home to home. Some clients have very limited mobility and need constant care, so caregivers must rely on mentally stimulating activities. This ranges from reading to the clients, discussing events current and past, playing music and getting to know the families. Other clients are still quite active. With a diagnosis of early onset dementia, which begins to cause cognitive impairment prior to 65, but typically begins in a person’s 50s, we often see an active body but a deteriorating mind. In these clients, we are able to help them safely continue to hike, ski, exercise and enjoy the activities that they love. This continuity and physical activity is paramount in slowing the mitigating factors of dementia like social isolation, diminishing exercise and lack of overall stimulation. At a certain point, families may decide that a loved one suffering
from dementia or Alzheimer’s has progressed to the point where they are unable to remain safe in the home alone, even for short term periods. Dementia can advance to the point where clients can’t remember how to safely cook food, leave the house to get the mail. In assisted living facilities and nursing homes, scheduled activities are designed to stimulate socialization, reduce isolation and promote activity and independence to keep those suffering from dementia happy and active. Facilities bring in outside entertainment and often have activity coordinators who get to know residents, find what activities they will enjoy the most and make sure that all residents are included. The Alzheimer’s Association estimated that 16 million Americans alone are unpaid caregivers for a family member with Alzheimer’s or dementia related diseases. Caregiver burnout is real, and most people don’t know that there are resources available for both clients and caregivers alike. With a wealth of local resources, the La Plata County Senior Center developed a guide to help connect older adults to the right resources. Pick up a copy of this extensive guide at the Senior Center or at the Comfort Keepers office. l Hana Mueller is the community liaison at Comfort Keepers in Durango. For more information on senior services call her at (970) 422-2371 senior services. To contact the local Alzheimer's Association, reach out to Elaine Stumpo at (970) 259-0122.
Your Doctor Wants to
We can help!
Get to Know You & Your Family
For the month of April, Comfort Keepers is offering free services to our senior community.
•
Virtual support and training for those caring for their loved ones
to geriatrics - with a focus on the inherited, environmental and
•
Wellness Check-ins
behavioral factors that influence your family's health.
•
Resources & Referrals
Dr. Kicki Searfus cares for your entire family - from pediatrics
The Direct Primary Care model allows your doctor to spend
Accepting clients for companionship and personal care. Newly lowered daily minimum hours (as available).
the time you need to truly understand the source of your health issues and come up with solutions to achieve your goals.
970-515-7055
There is another way. It's Direct Primary Care. 970.385.1770 | 100 Jenkins Ranch Road, Ste. D, Durango, CO 81301 info@mountainviewtlc.com | mountainviewtlc.com
ForFor over 1110 years now, families from Durango over years, families from Durango andand the area have haveentrusted entrustedthe thehealth health the Four Four Corners Corners area care childrenand andadolescents adolescentstoto care of of their their infants, infants, children Pediatric Associates of Durango. Dr. Pakhi Pediatric Associates of Durango. Chaudhuri honors this privilege by working Pediatric Pakhi Chaudhuri and Nurse withproviders families Dr. to create the foundation Practitionerfor Jessica Rensner honor this privilege a lifetime of wellness. by working with families to create a foundation
Pediatric Associates of Durango welcomes for a lifetime of wellness. They both share a Jessica Rensner, MSN, RN, the practice. common goal to ensure thatCPNP theirto patients thrive
1199 Avenue • Suite 205 1199Main Main Avenue Durango, CO 81301 Suite 205
Durango, CO 81301 970/259-PEDS (7337) FAX 970/259-7366
970-259-PEDS (7337) www.paofdurango.com Fax: 970-259-7366 paofdurango.com
mentally, Ourphysically, goal is to ensure thatand ouremotionally. patients thrive physically, mentally and emotionally. To Pediatricthis, Associates accomplish we callofonDurango our solidapproaches background in every patient’s care with holistic, comprehensive conventional medicine as well as exploring a management, and we pride ourselves multitude of alternative options that haveonproven providing excellent follow-up. to enhance the overall health of our patients.
We, Pediatric AssociatesofofDurango, Durango,are arepassionate passionate We at at Pediatric Associates about settinga anew newstandard standardfor forhealth healththat thatempowers empowers about setting children childrentotoreach reachtheir theirfull fullpotential. potential! SPEC000437
For over 15 years, families from Durango and the Four Corners area have entrusted the health care of their infants, children and adolescents to Pediatric Associates of Durango. Pediatric providers Dr. Pakhi Chaudhuri and 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.
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Fit Five A HOP, SKIP AND A JUMP BY HUNTER HARRELL
How to use a jump rope to stay in shape
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TECHNIQUE
Though jumping rope is an easy exercise, form matters. Stand up straight with your feet shoulder width apart. As you swing the rope and jump, always keep a slight bend in the knee. Do not kick your feet back when jumping. Instead of jumping higher, focus on jumping just an inch off the ground, keeping your arms even and at your sides.
pring signals a start to increased outdoor recreation in the Four Corners and a time to train for the adventures ahead. Though the days are SINGLE BOUNCE getting longer, our schedules can be packed with Start by practicing the basic bounce. As you other activities. Skip the gym and skip rope instead. swing the rope over your head, push evenly off the Jumping rope is an easy way to incorporate balls of your feet and jump to clear the rope. Do more movement into your day. A jump rope is an not double bounce between swings. affordable tool for fitness and it is a fun ALTERNATE FOOT JUMP activity for all ages. It is compact, so you Easier After mastering the basic bounce, try can carry it with you or tuck it in a drawer this skip step for strength and balance. exercise to access in your downtime. After each jump, land on the opposite is just BENEFITS foot each time. Activities like biking and hiking in the a hop, HIGH KNEES Four Corners can take strength and skip and stamina. Jumping rope can help with both. With each jump, bring your knees up Adding a jump rope to your routine can as far as possible. Set a moderate pace a jump help to strengthen calves, hamstrings and for an intense workout. This workout away. glutes, as well as the muscles in the foot engages the core, and adds strength to and ankles. At a moderate pace, you can the glutes. burn an average of 10 calories a minute, and the SKIER JUMPS special focus on footwork improves both balance Use a crack in the sidewalk or imagine a line and coordination. through the center of your jumping space. After EQUIPMENT each jump, alternate the landing position from Finding the right equipment is important. Avoid side to side of this imaginary line. lightweight ropes from the toy department and CAN CAN invest in a weighted rope in the correct height. Just like the popular dance, this jump is fun The handles should reach your armpits when the footwork which is great for balance. On the first rope is touching the ground. When jumping rope, swing, hop on the right foot, swing again, and left you should wear properly fitted athletic shoes. knee up, swing, hop on right foot, swing and left For safety reasons, you should avoid jumping rope on carpet. leg kick. Repeat with the opposite feet. l
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SPONSORED CONTENT
Business announces collaborations, new hire Veterans
Mountain Hyperbarics is currently working in collaboration with America’s Mighty Warriors, Healing Our Heroes program providing hyperbaric oxygen therapy (HBOT) for veteran’s who have documented traumatic brain injuries, post-concussion syndrome and/or PTSD. They also provide HBOT for veteran’s suffering from other active duty conditions on a case-by-case basis. We are available to guide you through the process, from application to receiving treatment.
Vocational Rehabilitaion By the time this edition of
Hyperbarics can be used for multiple treatments:
Healthy Living goes to print, Mountain Hyperbarics will be established as a vendor, providing HBOT for folks who are referred by Vocational Rehabilitation to Mountain Hyperbarics for treatment. We are also collaborating with Voc Rehab to provide the necessary training for hyperbaric medical team members. Our new hire and hyperbaric technician, Lorrie Ann Valencia, will be attending a series of trainings through International ATMO, (An organization dedicated to providing accredited hyperbaric trainings), with the support of this new community connection. George Glass is the Owner of Mountain Hyperbarics. George has been in healthcare for over twenty-seven years. Mountain Hyperbarics was founded on the inspiration, drive and passion to help those who otherwise would not be able to receive this treatment.
Hyperbaric Oxygen Therapy Heal Your Body · Elevate Your Life
Sports Performance Medical Treatment Acclimating to Elevation
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970-880-4799
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Health Trends
Meatless Meals PLANT-BASED MEAT ALTERNATIVES TRANSFORM THE FOOD LANDSCAPE BY HUNTER HARRELL
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Shoppers might notice more plant-based proteins on grocery store shelves as demand for meat alternatives continues to rise. According to a report on the plant-based foods market by The Good Food Institute, dollar sales of plantbased foods grew 29% between 2017 and 2019.
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owever, abstaining from meat is not a new dietary trend. Several cultures have embraced vegan and vegetarian lifestyles historically for ethical and spiritual reasons. Over time, these plant-based diets have proven to be a beneficial tool for health and wellness. Certified personal trainer and nutritionist Carly Cooley said that if a person is truly increasing the number of healthy vegetables and fruits in their diet, some of the benefits can be increased fiber, vitamin and micronutrients. The popularity of the vegetarian diet in the U.S. rose to the mainstream in the 1960s. In 1975, MorningStar Farms became the first brand to produce a line of soybased meat substitutes – the first frozen vegetarian burger in grocery stores. Over the next 10 years, more brands produced plantbased proteins as alternatives to meat like tofu and tempeh. Today, consumers can purchase plant-based foods ranging from cheese and milk to chicken nuggets. While these products were traditionally marketed to people who identified as vegetarians and vegans, a recent shift in the target audience has led to an expanding list of products claiming the plant-based label.
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Though plant-based alternatives are not new to the market, they are gaining popularity. DuPont Nutrition and Health reported 52% of Americans are eating more plant-based foods, and they believe it makes them feel healthier. The trend has expanded into the fast-food market, too, despite only 4% of Americans identifying as vegetarian or vegan. Plant-based diets generally focus on increasing the intake of healthy plants and vegetables, rather than abstaining from meat entirely. This is one reason more people may feel comfortable adopting the label. “You don’t need some title attached to your eating strategy,” Cooley said. “I see these come and go all the time: paleo, keto, vegan, atkins, south beach, high carb, low carb. Trying to have a balanced approach to your eating is the best, most science-supported angle for eating healthier.” Milk alternatives might also be the gateway for this shift. Approximately 41% of all U.S. households purchased plantbased milk last year, and the sales account for 14% of all dollar sales of milk sold in grocery stores annually, according to The Good Food Institute. While plant-based alternatives are not likely to replace animal products altogether, meat alternatives are following a similar trend. The report included that sales of plant-based burgers reached $283 million in 2019. Even national fast-food chains are adapting menus to offer plant-based meat alternatives, such as Burger King’s Impossible Whopper by Impossible Foods and Denny’s partnership
with Beyond Burger. Taco Bell includes the option to substitute meat-based protein in entrees and remove dairy products, such as sour cream. For local businesses, plantbased entrees have always been popular plates. Fast-casual restaurants such as Grassburger and Zia Taqueria attract regular customers by offering diverse combinations, plant-based alternatives and vegan-friendly substitutions. Zia’s business and operations manager Carly Van Hof Thomson said Zia is a popular place for people who want to fuel themselves with customizable plant-based options. “We’ve been popular among vegetarians for awhile now because we are cautious with our procedures and have lots of plant-based options,” she said. “Tim Turner, our founder, wanted to create nutrient-dense food at a reasonable price point. From the start, the beans and rice were made from scratch without lard or animal products, and the menu has been veggie forward. We’ve been focused on finding a vegetarian protein option for a while now, but it took until this year to make it happen.” Zia started serving organic tofu in addition to beans, rice, sweet potatotes and assorted vegetables and salsas. “We’ve seen a number of diet trends through the years including paleo, gluten sensitivity, vegan and more. The beauty of our menu is that we’ve always been customizable, healthy and nutrient-dense, so we’ve been able to cater to each one quite easily.”l
BRE A K FA ST
Peanut Butter and Jelly Overnight Oats servings: 2
For a fabulous start to the morning, prepare breakfast the night before. This easy recipe for overnight oats is packed with protein, fiber and flavor. ingredients: 1 cup rolled oats 1 cup unsweetened almond milk 1 tablespoon chia seeds 1/2 tablespoon maple syrup 2 tablespoons creamy peanut butter 1 tablespoon of jelly or preserves instructions: Toss rolled oats, almond milk, chia seeds, maple syrup and peanut butter in a glass container and mix ingredients well. Cover the mixture with a lid and let sit in the fridge for at least 2 hours or overnight. Before you get going for the day, swirl a tablespoon of jelly into the mixture. If you don’t want to include jelly, try adding fresh fruit like blueberries, raspberries and strawberries for that classic peanut butter and jelly taste.
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Spring Greens Salad servings: 8
Spring has sprung, and local gardens will begin to produce the best fuel for seasonal adventures. Fresh salad greens and other vegetables make this Greek salad a popular pick for a light lunch. ingredients:
Salad 5 ounces of spring salad mix 3 cups of romaine lettuce 1 cucumber, chopped 1 cup green grapes 1/2 cup cherry tomatoes 1/2 cup chopped walnuts 1 cup crumbled feta cheese 3 ounces of olives, drained
1/4 cup red onion, chopped Vinaigrette 3/4 cup white wine vinegar 2 tablespoons plain Greek yogurt 2 tablespoons honey 2 teaspoons snipped fresh dill 1/8 teaspoon salt 1/8 teaspoon pepper 7 tablespoons olive oile
instructions: Combine all salad ingredients in a large bowl and toss to mix well.
Next, in a separate, small bowl whisk vinegar, yogurt, honey dill, salt and pepper, adding the oil gradually until well combined. Pour over the salad and toss to coat.
Recipes DINNER
Veggie Burgers servings: 6
Because spring signals the start to grilling season, this recipe for vegan burgers is grill-friendly. The beauty of this recipe is its versatility. Add portobello mushrooms or soy sauce for additional flavor. ingredients: 3/4 cups old fashioned rolled oats 1/2 cup walnuts, toasted 3 scallions, coarsely chopped 2 (15-ounce) cans of black beans, rinsed and drained 1/2 cup carrot, shredded 1/4 cup white miso paste 1 tablespoon chili powder 3 tablespoons olive or canola oil instructions: First, combine the oats, walnuts and scallions in a food processor. Blend ingredients into a coarse powder. Then add black beans, carrots, miso and chili powder. Scrape the sides down and process until the mixture comes together and is chunky, around 20 seconds. Next, use a ½ cup measuring tool to shape the mixture into patties. Let rest for five minutes at least before cooking, or refrigerate for up to three hours. To cook in a skillet, place 2 tablespoons of oil in the skillet on medium-high heat until shimmering. Add patties and cook until browned, about 3 to 4 minutes per side. To grill outdoors, brush the patties with oil and place on the grill in a single layer. Cover and cook until grill marks appear on the bottom, about 3-4 minutes. Flip and repeat. Serve with desired toppings.
SNACK
Trail Mix servings: 10
Sometimes snacks are salty, sometimes they are sweet. Trail mix is a great midday snack because it is the best of both worlds, and it can come in so many delicious combinations. ingredients: 1/2 cups of pecans 1 cup sunflower seeds 1/2 cup of almonds 1 cup dried apricot 1 /2 cup of walnuts 1/2 cup chocolate chunks instructions: Combine all ingredients in a large bowl and mix well. Store in an
airtight container for up to one month. This recipe is a guide to creating a balanced mix of nuts, seeds, dried fruits and fun stuff. Feel free to substitute these ingredients for your personal favorites.
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