SPRING
TIC HEALING S I L O H
2021
You are a whole person. We have a whole lot of options.
We’re a good fit. Primary Healthcare Our clinics in Durango and Cortez offer comprehensive primary care, including annual physicals, well-child visits, chronic disease management, immunizations and women’s health. Same-day sick visits are available.
Behavioral Healthcare The care team at the clinics includes professionals who help with behavioral health concerns, such as stress, anxiety, sleep issues, depression or substance use.
Oral Healthcare At La Plata Integrated Healthcare, hygienists on our team can do check-ups and cleanings. At Durango Oral Health Clinic, we offer cleanings, fillings, extractions, restorations and emergency dental care.
AXIShealthsystem.org
24/7 Axis Care Hotline: 970.247.5245
Your health... We’re in this together. Call today to make an appointment at one of our clinics. Cortez Integrated Healthcare
La Plata Integrated Healthcare
Durango Oral Health Clinic
691 East Empire St. Cortez, 970.565.7946
1970 East Third Ave. Durango, 970.335.2288
2530 Colorado Ave., A Durango, 970.335.2442
We accept Medicaid, Medicare, CHP+ and most private insurance, and we offer a sliding-fee scale for those who qualify.
WE THRIVE
Together Assisted living for a more active, social and fulfilling life. • Welcoming, inclusive community • Engaging activities & events • Nutritious restaurant-style dining • Scheduled transportation
145576
APART ME AVAIL NTS ABLE!
1091 West Murray Drive • Farmington, NM 87401 • TheBridgeAtFarmington.com
CALL 505.324.6200 TODAY TO LEARN MORE! S P R I N G
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TABLE OF
We want to get to
Contents
Know You & Your Family
05} Letter from Dr. Kicki Searfus cares for your entire family with a focus on all of the factors that affect health.
CHIEF EXECUTIVE OFFICER
Douglas Bennett DIRECTOR OF FINANCE
Carrie Cass
The Direct Primary Care model gives your doctor time with you to understand the source of your health issues and come up with solutions to achieve your goals. 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
EDITORIAL
Hunter Harrell special sections editor
DESIGN
Tad Smith manager of creative services
Gary Markstein Bridget Williams ADVERTISING
Jamie Opalenik director of multimedia sales
Amy Baird Kelly Bulkley Tana Creek Cole Davis Joe Nelson Shell Simonson Garett Dickinson PRODUCTION
Ryan Brown production manager
Helping mom and dad stay “healthy, happy, home” since 1992. Navajo + Spanish speaking staff Skilled nursing Tele-health Physical + occupational therapy Pharmacy delivery Certified Medicare and Medicaid Mental + behavioral health
(505) 324-8269 www.basin.health
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C O R N E R S
(505) 325-8231 /basinhomehealth
H E A L T H Y
L I V I N G
Ballantine Communications uses reasonable effort to include accurate and up-to-date information for its special magazine publications. However, all information comes from a variety of sources and may change at any time for any reason. To verify specific information, refer to the organization or business noted. To view the online version of this guide, visit: www.durangoherald.com.
the editor
06}
The power of positivity
08} Tech trends Meditation apps 10 } Consumer care Boost immunity & healing
12 } Extreme
makeover: self edition Eight pillars of holistic health
14 } Healthy
alternatives
Shopping at regional farmers markets
16 } Recipes Delightful spring dishes 18 } Fit five Yoga routine relieves stress
20} Special delivery Seeking care from midwives
22 } HLocal ealth briefs news & events
Letter
FROM THE
EDITOR
Spring often symbolizes rebirth and restoration. This natural cycle can awaken something within us, too, that inspires us to renew a commitment to our personal well-being. And if these past 12 months felt like too much to handle, you are not alone. The pandemic disrupted health care, education, employment and relationships. It has also revealed the health inequities in our communities and their long-term consequences. On the bright side, these events have also helped many people make progress to prioritize their lives in a way that benefits their whole being. For some, this process might look like regaining control of finances after job loss or making more time for family meals, while others schedule time to exercise or work through emotions of grief and trauma with a professional. No matter what the circumstance, a holistic approach is often the best way to heal. In this issue of Four Corners Healthy Living, the stories address a variety of topics
with a holistic lens. Whether working on personal wellbeing or carrying a child, experts are often great guides for these journeys. Flip through these pages to learn about the benefits of working with professionals in the pages that follow. Then read on to discover healthy ways to manage stress and release tension in our body, like practicing mindful meditation or restorative yoga. The consumer care series provides recommendations for local products that help regulate the immune system, while the healthy alternatives series seeks to showcase the benefits of gathering groceries from local markets. Of course, you can also find recipes that highlight fresh, seasonal ingredients. Finally, take comfort in knowing that our community is filled with professionals that are here to help us along every step of our journey to better health. With a little guidance, every person can have the knowledge and tools they need to find a holistic approach to healing.
We Offer Telehealth Safely receive the care you need in the comfort of your own home.
Connect with a physical therapist from your couch. It's confidential and effective.
...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
TOMSICPT.COM S P R I N G
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POSITIVITY
IS POWERFUL
BY GARETT DICKINSON
Professional support can boost success with lifestyle changes American neurobiologist Carla Shatz famously says “neurons wire together, if they fire together.” So when a person has thought or acted a certain way over long periods of time, it could have neurological effects that make behavior change more difficult. This can leave people knowingly or unwittingly stuck in a rut. But reprogramming the way we think with the power of positive affirmations and healthy routines can have profound effects propelling us forward.
S
peaking of ruts, it’s been said that if it’s not necessary then don’t try to reinvent the wheel. When implementing lifestyle improvements, professional guidance can be invaluable. Professionals often provide accountability and support, in addition to evidence-based solutions for success. For example, life coaches, therapists and personal trainers can help us attain our goals in a safe, realistic fashion.
SUPPORT
Melaney Sreenan, clinical psychologist and an internationally Board Certified Coach, firmly believes in the diverse benefits of partnering with a professional to support personal progress. “There’s a real science and a real chemical response that automatically lifts us when we know that we’ve aligned with someone that has the tools and the skills or has the level of mastery that will support us,” she said.
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Chris Grotefend, a fitness and wellness health promotion specialist with Total Life Concepts in Durango, has been coaching others to improve fitness habits for many years and is acutely aware of the complexity of progress. “Ideally there’s about four to five phases to move through, and each phase is usually about six to eight weeks,” he said. “A lot of times people get injured and things like that because they don’t learn some of the basic fundamentals and the foundation work that it requires, mostly in the muscles around your spine.” Utilizing professionally guided exercise and therapy can have profound long-term benefits, especially if coupled with affirmations. “Reaching out and partnering with someone in whatever your goal is, fast forwards you, body, mind and spirit,” Sreenan said.
SCIENCE
Many scientific studies dive into the perks of positive affirmations, exercise and therapy. To further understand the science behind Schatz’s mnemonic catchphrase, it’s worth looking at the foundational work of Donald Hebb, which led to a greater study of neural plasticity.
Hebb saw that causality and consistency were critical for developing the connections between neurons. When one neuron that has a relationship with another fires, especially repeatedly within a short amount of time, the signal connection strengthens leading to a stronger neural pathway. Through this, we can see how we all have the ability to change our lives by intentionally reconfiguring the brain. In addition to building and strengthening new neural pathways, activities like exercise and therapy can have other beneficial effects on our wellbeing. It is well documented that exercise boosts overall serotonin levels in the brain and stimulates neurogenesis (new brain cell growth), especially in the hippocampus, which is the center of memory and learning. Therapy can lead to forgiveness of ourselves and others which has been shown to reduce overall stress hormones in the body, reduce risk factors of anxiety and depression and increase the likelihood of creating more positive relationships in the future.
IMPLEMENTATION
Sreenan recommends embracing emotions and visualizing goal attainment so one can experience the true sense of their desire rather than just reciting it, to thereby “feel it as if it were so,” she said. “An affirmation is worthless if it’s just words,” Sreenan said. “An affirmation is not words, it is incorporating (a goal)
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body, mind and spirit and then projecting it into your external MEDICAID ACCEPTED and 10 years running! environment.” ALL-INCLUSIVE PRIVATE PAY When it comes to health and To learn more and to apply, please visit OPTIONS between lifestyle changes, “It’s never too seniorhousingoptions.org or call 970.565.2047 $3,275 and $3,450 late to start,” Grotefend says, “especially as you get along 120 South Madison Street Cortez, CO 81321 in years, it becomes more and Spec Ad Only *PRF* more important.” This ad will not appear in the Yellow Pages A key part of your affirmation *R1100487265-100* Johnson Physical Therapy & Rehab PC practice, as well as therapy, 970-564-0311 Ad ID: R1100487265-101 CS Version: 101 1280 N Mildred Rd Suite 2 Team: ASEC-East and West Created Date: 08/22/19 exercise or anything else, will UDAC: HPS Tracking TN: No DURY - DURANGO - CORTEZ 11/2019 Rep ID: 183520 Artist: Psalm Lalicon Physical Therapists be combining intention with Rep Name: Martin,M QC: Psalm Lalicon Sls Office: ALBU CMR Number: Cust ID: 5206191993 CMR Client: consistency. A recurring routine is crucial to reaping the benefits of neural plasticity and the general effects of any activity • Physical Physical & Occupational Occupational Therapy •• Specializing Specializing in Orthopedics Orthopedics • Spine Spine & & Sports Sports Medicine Medicine & Therapy in • Physical & Occupational Therapy that you might engage in. •••Physical && Occupational Therapy ••Specializing inin Orthopedics Sports Physical Occupational Therapy Specializing Orthopedics•••Spine Spine&& SportsMedicine Medicine • Hand Hand Therapy Therapy •• Dry Dry Needling Needling •• WorkSteps WorkSteps Provider Provider •• Lymphedema Lymphedema Management Management •••Hand ••Dry Management Hand•Therapy Therapy DryNeedling Needling •WorkSteps WorkStepsProvider Provider •Lymphedema Lymphedema Management Specializing in •Orthopedics • •Spine & Sports Medicine
By combining the power of self-affirmation with support from professionals, it becomes possible, day by day, to realize positive change. Whether your personal goal includes writing a novel, running a marathon, acing an interview or living a life of joy and gratitude, a pathway to success exists. The answer is already within you, so start by trying to tell yourself that each day.
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Press Pause
Tech Trends
BY CONNIE SUTTON
SHINE: SELF CARE
Most people carry a smartphone these days. The pocket-sized computers help to keep us on track or distract us from work, our families and our schedules. Whether connecting with friends, finding a healthy recipe or streaming music for a workout, technology plays an important part in our routines. And it turns out there really is an app for everything, including well-being.
meditation apps to slow down in a busy world
By limiting barriers like cost, location and travel time, smartphone apps can give us more opportunities to live our healthiest and happiest lives. Manage your mood, ease stress levels and find healthy recipes with this list of the best holistic health apps available now. After all, if we can get takeout and taxis at a tap of a button, why not meditation sessions too?
RESULTS WELLNESS LIFESTYLE
HEADSPACE
Meditation and mindfulness are made simple with Headspace, one of the pioneer wellness apps that has been around since 2010. The app that counts Gwyneth Paltrow and Emma Watson as fans, offers guided meditations you can practice anytime, anywhere. With mini-meditations of less than five minutes long or options for longer focused meditations, this app will have you feeling zen. Led by former Buddhist monk Andy Puddicombe, the premise is to take time each day to listen and clear your mind. Users report better attention spans, alertness and instant calm.
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Mental health is an important part of wellness, and your self-care ritual can start with the Daily Shine meditation. The Shine app gives users a researchbacked boost of calm through daily affirmations and motivational messages. You can even complete a program called Shine Challenge to help you work through goals while integrating more compassion for yourself and your journey. With just five minutes a day, users report being in a better position to face each day feeling more grateful, grounded and calm.
DELICIOUSLY ELLA Cult lifestyle blogger Eleanor Mills is a British food writer and entrepreneur who works under the brand, Deliciously Ella. Her app of the same name is a plant-based recipe book in your pocket. But that’s not all, 2021 updates now include a personalized wellness plans and an intuitive daily tracking tools to monitor diet, exercise, sleep, mindfulness and water consumption.
L I V I N G
Lucy Mecklenburgh’s fitness app Results Wellness Lifestyle prides itself on housing all your health apps in one place. RWL offers 1000+ workouts designed with you in mind, 600+ recipes, four mindset courses, 11 structured programs and weekly live workout classes. It also offers a pain clinic section, which focuses on managing back pain. If you’re looking for an app that supports you through a positive lifestyle change, then RWL is the right choice.
From meditation and mindfulness to fitness and mental health, these apps not only help with aspects of holistic health, but they can be used anywhere.
Aesthetics and Wellness of Durango is a premier Medical Spa offering the best anti-aging and rejuvenation treatments to restore your glow and slow the aging process. Botox, Dermal Fillers, Ultherapy Skin Tightening, PDO Thread Lift, Medical Grade Facials, Lasers, and more are some of the amazing treatments offered. www.aestheticsdurango.com
LY EAR
-B
EX IRD
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ED END
2021 Leader in Excellence Award Winner Sarah Packard Normand Chloe Lindsey, RN, BSN, Owner CLT, LE
Keeping seniors safe and independent at home….
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SPONSORS:
S P R I N G
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Although Sarvaa is primarily an online company, products are available in stores at Natural Foods, Nature’s Oasis and Dancing Willow Herbs in Durango.
Consumer Care RESET & RESIST Influence the immune system BY GARETT DICKINSON The immune system's response to disease has been under a microscope during the pandemic. Researchers continue to explore how diet, exercise, age, stress and other factors affect immune response. We do know nutrients can play a role in fighting disease, so the second installment of the series focuses on products that claim to boost the immune system and improve healing.
SARVAA SUPERFOOD
is a Durango company founded in 2012 with the mission of creating organic, whole food supplements from ethical sources. The Superfruit C product was created to boost immunity for disease protection and rapid healing, in addition to providing anti-inflammatory and detoxifying effects.
COLORADO MUSHROOM COMPANY
is a family operated local business specializing in medicinal and culinary mushroom products. In partnership with local coffee roaster Desert Sun, CMC crafts beverages that boost health. Medicinal mushrooms can produce enzymes that support the growth of new nervous tissue in the brain and body, while other fungi strengthen immunity by stimulating and balancing gut microbiota. Find CMC products online.
HUMMINGBIRD HERBALS
Immuboost is a tincture formulated to support the immune system that combines Echinacea, Astragalus, Eleuthero, Reishi mushroom, Red Root, Andrographis and Licorice root, herbs traditionally used in western and eastern herbal medicine. The formula is recommended to help raise immunity during cold and flu season, when traveling or after exposure to an illness. Hummingbird Herbals is a locally owned botanical pharmacy operating in Durango since 1995 and carries a variety of herbal remedies.
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Dr. Brooke Cheatham
H E A L T H Y
L I V I N G
JAY SHORT INSURANCE
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Lifestyles
Extreme Makeover: Self Edition Well-being for the whole self starts with the eight pillars of holistic health Health, from a holistic viewpoint, is divided into categories to give a better understanding of the whole. When health is viewed from a holistic perspective, all aspects of life become important and neglect anywhere can have a ripple effect. Some may succeed at exercising as their finances run amok, while others may be fiscally responsible but struggle with a healthy diet. By finding balance across all areas of life, true health can be developed and sustained.
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EMOTIONAL
BY GARETT DICKINSON
Although it is recognized as an important piece of our health, emotional well-being can still be obscure or difficult to cultivate. Navigating the interior of the emotional self is layered with complexities, so professional assistance is helpful, at least to start. Melaney Sreenan of Durango’s Spirit Unlimited, who holds a doctorate in clinical psychology, advises that understanding emotions is fundamental to success in the other aspects of holistic health. “Without emotions, we have nothing and behind every emotion is a story,” Sreenan said. “And the most powerful thing we can do is to know our emotions because then we can choose on all the other levels.”
PHYSICAL
With the topic of physical health, exercise is often the first thing that comes to mind, and for good reason. In addition to supporting function and longevity, exercise produces many beneficial chemical reactions and hormones in the body. It is often referred to as the most under prescribed antidepressant. “The far-reaching health benefits
H E A L T H Y
L I V I N G
go way beyond the actual moves you’re making,” said Total Life Concept fitness trainer Chris Grotefend. Sleep is another critical aspect of physical health, and reducing nighttime light exposure is crucial. Although all light can impact melatonin, blue light is especially detrimental. Experts recommend limiting screentime at night and at minimum, 30 to 60 minutes before sleep.
SOCIAL
Loneliness correlates with early morbidity due to cardiovascular disease. Social health has never been more important, especially after a year of quarantine. Sreenan said, “It is the anchor that will propel us through whatever challenges we face, as a whole and as individuals.” Various apps such as Meetup, Peanut and Atleto have taken the online dating model and reconfigured it for finding companions with similar lifestyles. In addition, most fitness classes, such as spin and yoga, support groups like AlAnon and even volunteer organizations have created online options for social gatherings in response to the pandemic. These can be a great springboard for increasing social interaction and well-being.
SPIRITUAL
For some, spirituality means being a part of an organized religious group. For others, it is more of a personal practice. Regardless, spirituality in some form can increase the feeling of connection, improve quality of life and reduce the likelihood of disease. Practices like meditation, prayer and even mindful breathing can support an individual’s spiritual health. “You can totally reprogram yourself just by taking nine or ten really big breaths where you emphasize the exhale as much as the inhale, or more, and keep it all in and out through your nose,” Grotefend said. “It actually sends out all kinds of serotonin and neurochemicals that are based on the parasympathetic nervous system.”
NUTRITIONAL
Although simplistic, “you are what you eat” is also scientific. The body cannot function or regenerate without proper nutrition.
One of the most widely advised changes is to eliminate processed food and incorporate more vegetables. Supplements are another way to increase nutritional intake. As it can be tricky to get every nutrient needed through food, supplements help close the gap. But be sure to research options to make sure your choice is reputable.
INTELLECTUAL
Research suggests that lifelong learning helps ward off the effects of Alzheimer’s and other degenerative brain issues by strengthening the neural network and retaining the new brain cells created every day. To take advantage of the brain’s regenerative capability, it is important to learn new skills. More complex skills offer more apparent effects. An instructor can help individuals overcome frustration, so try working with professionals through classes for activities including pottery, photography, martial arts or auto mechanics.
FINANCIAL
One of the most common stressors in life is money, or the lack thereof. Securing solid finances can not only prevent unhealthy stress, it can also free up resources to pursue enriching activities such as travel or therapy. Financial planners can help with investing, or other complex decisions. But here’s a tip for anyone needing initial direction. Create a monthly budget to take care of bills. Then pay off high interest debt such as credit cards, and save an emergency fund to cover up to six months of expenses.
ENVIRONMENTAL
Just as a fish in polluted water will suffer, a human in unhealthy surroundings will also struggle to thrive. Our environment includes everything from personal relationships to the cleanliness of our homes. Identifying what causes disruption around us is key to facilitating growth and happiness. Honest evaluation of our environment can highlight changes that will be best for personal health. It may lead us to let go of toxic relationships or prompt us to utilize organizational techniques such as KonMari. Whatever issues are discovered, there is a pragmatic solution available. By addressing each area of our life we can take full advantage of a holistic health practice and prevent any weak links in our personal health.
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Healthy Alternatives BIG VALUE FROM SMALL PRODUCERS
Benefits abound when shopping at regional farmers markets
S
2021 MARKET SEASON Durango Farmers Market
Begins May 8 Saturdays TBK Bank Parking Lot at 259 W. Ninth Street 8 a.m. - noon (9 a.m. in October)
Cortez Farmers Market
Begins June 5 Saturdays Montezuma County Building at 109 West Main St. 8:30 a.m. - Noon
Dolores Farmers Market
Begins June 2 Wednesdays Flander’s Park at 420 Central Ave. 4-7 p.m.
Mancos Farmers Market Begins June 17 Thursdays Downtown Mancos 4-7 p.m.
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L I V I N G
BY HUNTER HARRELL
oon, farmers markets will sprout in parking lots and booths will be stocked with fresh produce. These hubs are essential to communities, and they provide a variety of benefits for both consumers and the producers. First, farmers markets provide people with access to seasonal produce grown locally by community members. Because the food does not have to travel long distances, residents can purchase items at peak freshness and quality for an affordable price. Our regional markets usually offer some variety, so they can be a one-stop shop for not only fruits and vegetables, but also milk, meat and eggs. Vendors also make other baked goods, cheese, fruit preserves and fermented foods. Most products at farmers markets are organic, which reduces the consumer's exposure to pesticides and antibiotics. Organic agriculture
has a positive impact on both the health of humans and the planet we call home. Markets often sell the organic products at a cost comparable or even lower than regional retailers. Most of the farmers markets in Southwest Colorado also accept SNAP benefits to make access to fresh, healthy foods more affordable for families. Finally, shopping at farmers markets keeps dollars local, which provides cascading benefits to the whole community. The venue is also a great place to learn trade secrets from wise neighbors. Many producers enjoy the market experience because they can interact with customers, so don’t be afraid to ask questions. This season, confidently take a tote bag to the farmers market, where you can find delicious ingredients, mingle with local artisans and make new friends.
SPONSORED CONTENT BY SOUTHWEST EYE CONSULTANTS
Holistic tips for Dry Eye Syndrome
Spending the bulk of a workday in front of a screen can cause the eyes to feel tired and dry. Chronic dry eye affects 87.5% of computer users and 73.5% of the elderly population. The dry climate also exacerbates the condition. In the past, dry eye primarily affected older adults. As more people embrace screens, the condition now affects young and old alike. Southwest Eye Consultants Optometrist Ha Thi K. Huynh says Dry Eye Syndrome (DES) is increasing because work, play and socialization is happening with our eyes instead of our bodies.
Traditional Treatment for DES
Traditional treatments include artificial tears, punctal plugs, prescription eye drops, autologous serum drops and managing prescription drugs that cause dry eyes. The problem is that many of these treatments do not adequately address the underlying causes of dry eyes.
Holistic Treatments
• Reduce excessive screen time. Limit screen time and remember to blink while working. For every 20 minutes of screentime, look up and focus on something 20 feet away and look at it for 20 seconds. • Use preservative free eye drops. Many preservatives can further irritate the eyes, opt for preservative-free versions and use them throughout the day. • Practice good lid hygiene. Meibomian glands can become clogged over time with bacteria. Use baby shampoo to gently clean the lash line and outer lids. •Try a warm compress. A warm compress can help liquefy the materials that have clogged tear ducts and pores. • Improve your eyes from the inside out. Nutrition plays an important part in ocular health, as well as overall wellbeing. Try a nutrient-rich whole food diet and focus on the intake of vitamin A, Beta keratin, B-2, B-6, B-12, vitamin C, vitamin E, omega-3, and Zink. DES is a common eye problem for patients in this region, Huynh said. It’s not always possible to detect on your own. Protect eye health by visiting an eye care practitioner on a regular basis. Southwest Eye Consultants provides medical and surgical eye care based in Durango with satellite locations in Cortez and Farmington.
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DINNER
Recipes
Mushroom asparagus saute
BR E A KF A ST
Peach crisp Servings: 8 ingredients: 7 peaches 1 ½ cup oats ½ cup hemp hearts 2 tablespoons ground flax seed
3 tablespoons brown sugar 5 tablespoons melted butter ½ teaspoon cinnamon
directions: Preheat the oven to 350 degrees Fahrenheit. Peel, pit and slice
the peaches, and then spread them evenly across the bottom of a 8x8 inch baking pan. In a medium bowl, combine the oats, hemp, flax, sugar and cinnamon then work the butter into the mixture evenly. Sprinkle the oats mixture over the peaches then bake for 25-30 minutes. Serve warm.
LUN C H
Superfood salad ¼ cup pure maple syrup 2 tablespoons apple cider vinegar 1 teaspoon lemon zest 2 tablespoons freshly squeezed lemon juice ½ teaspoon kosher salt ¼ teaspoon black pepper
cider, vinegar, lemon zest and lemon juice. Season the dressing with salt and pepper and stir until blended. Next chop the kale and broccoli into bite-sized pieces and combine with dried cherries, sunflower seeds and roasted nuts (walnuts, pecans and almonds are all good choices). When ready to serve, add the vinaigrette to the salad and toss well.
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directions: Slice mushrooms lenghwise, cover with water, stir gently, drain
and repeat. Then fill with water and let soak while preparing the asparagus. Add 1/2 inch to 3/4 inch of water to skillet and add a dash of salt. Add green onions and bring to a boil. Add asparagus and cook in an even layer about three mintues. Remove and place in bowl of ice water to stop cooking. Drain and rinse the morels again then slice them crosswise into 1/4 inch slices. Heat olive oil and melt butter in a large skillet on medium-high heat. Add sliced morels and additional green onion. Sprinkle herbs, salt and pepper over dish and stir. Cook until mushrooms start releasing water, about three to five minutes. While mushrooms are cooking, cut the asparagus into 1-inch diagonal segments and add to the mushroom mixture. Cook to desired consistency and serve immediately.
Homemade granola
directions: First, prepare the dressing by whisking olive oil, maple syrup,
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1 teaspoon herbs, dry thyme 1 pound of asparagus, trimmed salt and pepper to taste
SNAC K
Servings: 4 ingredients: 4 cups of kale 1 bunch of broccoli ½ cup dried cherries or cranberries cup shelled sunflower seeds Roasted nuts to taste Dressing ingredients ¼ cup extra-virgin olive oil
Servings: 4 ingredients: 1/4 pound fresh morel mushrooms 2 tablespoons olive oil 2 tablespoons butter 1-2 green onions
H E A L T H Y
L I V I N G
Servings: 6 ingredients: 2 cups old fashioned oats ½ cup sliced almonds 2 tablespoons brown sugar 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon salt
4 tablespoons of coconut oil, melted (or butter) ½ cup maple syrup 1 ½ teaspoons vanilla extract
directions: Preheat oven to 325 degrees
Fahrenheit. Toss old fashioned oats, sliced almonds, brown sugar, cinnamon, nutmeg and salt in a large bowl and set aside. In a small bowl, mix together coconut oil (or butter), maple syrup and vanilla extract and whisk until combined. Pour wet mixture over dry ingredients and toss to coat everything. Place parchment paper on a baking sheet and spread the granola evenly. Bake for 30-40 minutes, turning every 10 minutes or so, until granola is slightly golden brown. Remove from the oven and let cool completely before serving.
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Fit Five
YOGA POSES TO RESTORE WELL-BEING BY HUNTER HARRELL
Though many individuals and organizations adapted to changes caused by the pandemic, a majority of the population is struggling to cope with the disruption to routines. According to the 2020 Stress in America study published by the American Psychological Association, “nearly 8 in 10 adults say that the pandemic is a significant source of stress in their life.”
CHILD’S POSE
Stretch the spine and hips to ease lower back pain and increase circulation with child’s pose. Begin in tabletop pose with the knees lined up with the hips or just a little wider. Bring your posterior toward your heels and stretch both arms forward with your head facing the floor. Rest hands down by the feed or stack them under your forehead and rest for five minutes.
LEGS UP THE WALL
Relax the pelvic floor and stretch the hamstrings with the legs up the wall pose. Sit straight with one hip close to the wall and both legs in front of you. While reclining, swivel and slide your legs up the wall with your buttocks against it. Keep the weight of your sacrum (posterior pelvic wall) toward the floor. Hold for five minutes.
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Carrying stress can have negative compounding physical and mental effects, including muscle pain and tension in the body, fatigue and mood swings. Stress can also affect our behavior and relationships. If stress is not appropriately managed, it can lead to high blood pressure, heart disease, obesity and diabetes. Yoga is a practice that combines physical movement with breathing techniques and meditation, which can help people manage stress and improve mood while enhancing overall well-being. Try these five poses to relieve tension that has built up over time.
CAT / COW
Strengthen the spine and release tension in the neck and upper back with cat cow pose. Begin in tabletop pose with a neutral spine, then on the inhale, arch the back and lift the tailbone. On the exhale round the spine and tuck the tailbone and move through this pose allowing breath to guide the pace for five minutes.
SLEEPING PIGEON POSE
To stretch and tone the lower body and release tension in the hips, try the sleeping pigeon pose. Start with a tabletop pose, lift the right leg and place your shin down at the front of the mat with the knee out to the right (do not twist the knee) and your foot close to your pelvis. Keep the back leg straight. Hold the pose and repeat with the other side.
SUPINE SPINAL TWIST
Ease the digestive system and relieve tension in the nervous system with the supine spinal twist. First, lay on your back and hug your knees to your torso, outstretch your arms to each side and rest your shoulders on the ground. Rest both knees on the floor to one side, hold for five minutes, then repeat with the other side.
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In principal, both procedures implant pigment deep enough into the skin so the color won’t wash off. Clients love the convenience and freedom from daily makeup application and removal. Topical anesthesia is used for numbing. It usually lasts for three to six years, then touch-ups can refresh the color. The procedure is safe if performed by a trained and licensed professional.
Types of permanent makeup
Because our eyebrows frame the face, permanent brows are popular. Results can range from soft and natural to bold and dramatic, and there is a wide variety of colors available for selection. I focus on two different types. The “powder”
brow provides a background color to fill in any gaps or weak spots in your brow hairline, providing a custom, flattering shape. The other is a hairline stroke, which is done with a fine needle, hairs are simulated to fill in and accentuate the brow shape. Eyeliner helps to define the eyes, creating the illusion of a thicker, fuller, darker lash line. Eyeliner can be thick or thin, depending on your personal preference. Some clients want a “cateye” look with a flick off the outside corner, others want their eyeliner to hug the lash line. Susan Atkinson is a licensed professional permanent makeup artist based in Durango, Colorado.
PERMANENT MAKEUP AC C E N T UAT E YO U R N AT U R A L B E AU T Y Emphasize your Lips • Brows • Eyes
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Pregnancy SPECIAL DELIVERY Midwives provide care for expectant mothers
A
t the onset of the pandemic, the health care industry was one of the first to drastically overhaul day-today operations to protect patients and staff members from the virus. Hospitals followed strict guidelines which included limiting visitors. The impact of these changes affected many families, but especially those expecting children. Nationally, the number of women delivering infants at home was increasing year over year before the pandemic; however, the virus helped many women see the benefits of seeking care from registered midwives. Certified Professional Midwife, Juanita Nelson, has helped thousands of women through the birthing process in Colorado and New Mexico for more than 35 years. She said though a greater number of women are choosing home births, it is still a very small percentage of the women giving birth. “In our community, it is probably a
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BY HUNTER HARRELL
greater percentage than most places, just because more people are interested and we have good care available. But it is not like that everywhere,” she said. She’s right. According to 2019 birth data from the Colorado Department of Public Health and Environment, nearly one quarter (24%) of women in La Plata County received prenatal care with a midwife in 2019, even if only 4% delivered at home. In Archuleta County, 46 of 95 women (48%) received care from a midwife, though only five births occurred in a residence. In Montezuma County, just 2% of women choose to deliver at home, a trend that is consistent with the state. “I think more people are choosing home birth because they find that they want that personal connection with the person who is helping them,” Nelson said. “When people choose to birth at home with a midwife, oftentimes they put more thought into what they want, not what their family wants or what is expected of them. They are also looking for ways to birth naturally, rather than doing pharmaceuticals in the hospital or getting a c-section.” Traditionally, women seek prenatal care from gynecologists in the first trimester, and it is no different for women seeking care with a midwife. Midwives meet with patients on a regular schedule, but often focus on birthing philosophy, and take a more personalized approach to patient care.
L I V I N G
“I get to spend a lot of time with people to talk about how they are handling the emotions of being pregnant and the mental stress of accommodating pregnancy into everyday life,” Nelson said. Midwives typically care for low-risk pregnant women, so there is a lower expectation for complications. Nelson said that in a hospital setting, the highest risk patients color the care that is provided. Though complications can happen, midwives are trained to recognize those potential problems and implement natural interventions that help the woman relax. “Birth doesn’t have to be stressful,” Nelson said. “Birth can be the opposite of that. It can be calm, quiet and peaceful in your own home. The stress oftentimes comes into it because we have to go to a place that we aren’t comfortable with people that we don’t know, and be at the mercy of the potential for interventions. I think that adds more stress for a lot of people than the birth itself does.” Nelson said that the type of care and the provider are both very important parts of the process, providing comfort and confidence for expectant mothers. “For all of our history, birth has worked well enough to get us here,” Nelson said. “So when we can trust that process, and trust that our bodies are designed to work, you start there. If we can eliminate the fear or mitigate it, that makes a big difference.”
RENEW. ENERGIZE. THRIVE.
Seniors who live alone NEED us and we NEED them! Harvard Business Review reported that “social relations, daily structure, and
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Dr. Zemach
goals all exert a strong influence on people’s happiness”.
To make a difference in your life and in the lives of others, be a Caregiver or a Lead Caregiver! • Competitive Pay
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Call 970-515-7055 and influence your happiness today!
Dr. McMillan
Both Dr. Zemach and Dr. McMillan bring many years of pediatric experience treating infants, children, and adolescents in Southwest Colorado. Dr. Zemach also partners with Tailwind and brings his vast knowledge of nutrition as one of his many assets. Dr. McMillan brings her passion and expertise in pediatric mental health to the practice. 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.
P e d i a t ri c Associates
Of Durango PEDIATRIC ASSOCIATES OF DURANGO, supporting Happy, Healthy, and Thriving Patients and their Families is our business. Now offering fully integrated behavioral health, ImPACT concussion testing, rapid PCR COVID testing, acupuncture and more. Pediatric Associates is excited to announce Dr. Art Zemach and Dr. Heidi McMillan have joined the practice and are accepting new patients. Appointments can be made by calling (970) 259-7337.
1199 Main Ave. #205 Durango, CO 81301 970-259-PEDS (7337) Fax: 970-259-7366 paofdurango.com
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Health Briefs NONPROFIT PURCHASES PERMANENT SPACE
Members of various addiction support groups in Durango now have a permanent place to hold meetings and events for people in recovery. After a large fundraising event raised $130,000, the nonprofit organization Animas Alano Club received a grant worth $100,000 from the Daniels Fund and an anonymous donation of $90,000. First Southwest Bank helped the nonprofit secure a loan, and many other generous donors helped the nonprofit secure enough funds to cover 45% of the property’s purchase price. AAC will celebrate the purchase of the building with a barbecue and potluck open to club members and community members at noon June 13.
Submit your business announcements, educational opportunties, fitness studio schedules and other events related to health and well-being here. Email briefs to hharrell@bcimedia.com to be published in the next issue.
H Y P E R B A R I C OX YG E N T H E R A P Y H E A L YO U R B O DY
A HOLISTIC APPROACH TO PHYSICAL HEALTH:
•
E L E VAT E YO U R L I F E
Today, we are seeing more patients who are looking for a natural approach to achieving maximized performance enhancement. Athletes and individuals from all walks of life are exploring all the benefits of Hyperbaric oxygen therapy (HBOT). Whether you are looking to treat a condition or looking to enhance your performance.
HOW HBOT HELPS RECOVERY:
Hyperbaric oxygen therapy (HBOT) may serve to provide a means of therapy to facilitate a speedier resumption to pre-injury activity levels as well as improve the short- and long-term prognosis of the injury. Babler and Rhodes, “The Role of Hyperbaric Oxygen Therapy in Sports Medicine.”
HOW HBOT HELPS FATIGUE:
Increasing the oxygen supply to a musculoskeletal system in the state of fatigue activates cellular activity, increases adenosine triphosphate (ATP) synthesis, and promotes the metabolism of fatigue substances. HBOT is considered as a method of promoting recovery from fatigue. Ishii et al, “Hyperbaric oxygen as an adjuvant for athletes.” Sports Med. (2005).
HOW HBOT HELPS PERFORMANCE:
The increased oxygenation allows for many health benefits, such as cell growth and regeneration, detoxification, immune support, new capillary growth, and improved neurological functioning.
Sports Med. (2000).
100 Jenkins Ranch Rd, Suite D, Durango, CO (970) 880-4799 mountainhyperbarics.com
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LIVE
safe, secure & active with dignity and respect
Senior Communit�
Share the bright side of senior living! Count�� Home Engage our sense of community, family, and valued friendships. R: 103 G: 54 B: 130
We INVITE you to phone, or email via our C: 60 schedule M: 72 Y: 13 some K: 3 time website, so we may to visit and show you all that we have to offer, including our focus on personal and specialized senior care.
ENJOY
our resident centered community and engaged lifestyle
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
Matthew Smith, M.D.
Fellowship-trained orthopedic surgeon with Mercy Orthopedic Associates and Mercy Sports Medicine.
MERCY SPORTS MEDICINE IS HERE TO GET YOU BACK TO YOUR GAME Mercy Sports Medicine is Durango’s source for comprehensive care for athletes of all levels. We can help you get back to the actives that keep you going.Our program can evaluate fitness for skiing and snowboarding for the whole family before the expense of a ER visit. ”
Our Team Specailizes in: • Parkinson/Balance Issues • Personal Training • ACL and lower leg injuries • Concussions • Joint injuries
• Upper body injuries • Mountain Biking Injuries • Skiing Injuries • Stress Fractures • Low Back Pain
Call Our Sports Medicine Team Today!
970.259.9530
327 S Camino Del Rio Durango, CO 81303 970-259-9530 Centura Health does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy contact Centura Health’s Office of the General Counsel at 1-303-673-8166 (TTY: 711). Copyright © Centura Health, 2017. ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-303-673-8166 (TTY: 711). CHÚ Ý: Nếu bạn nói Tiếng Việt, có các dịch vụ hỗ trợ ngôn ngữ miễn phí dành cho bạn. Gọi số 1-303-673-8166 (TTY: 711).
