WINTER
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.
Let your adventure begin.
Book your float, and experience the healing powers of a zero sensory environment: no light, no sound and-with 1000 pounds of epsom salt-no gravity.
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3750 N. Main Ave. #5 Durango, CO 81301 salt360float.com • (970)422-8284
Call today for a free in-home assessment 970-264-5991 visitingangels.com/southwestcolorado
Pantone 328
We strive to provide personalized and consistent guidance to cultivate wellness as a whole, through physical, emotional, and mental care from birth to adulthood.
Services Include:
• Sick Appointments • Chronic Illness
• Sports Physicals • Well Child Visits • Immunization
All members of our team have direct experience in pediatric primary care. With over 27 years of combined experience, they bring vast practical knowledge to your family’s care from the time you walk through the door till the time you leave.
Now Open and Accepting Patients
970.422.8694
555 Rivergate Lane B1-109 Durango, CO 81301 24/7 SERVICE. EVENING AND WEEKEND VISITS ARE AVAILABLE
• Appointments • Prenatal Visit
Jessica Rensner is a board-certified Pediatric Nurse Practitioner who has been practicing pediatrics since 2007. Jessica is passionate about incorporating integrative medicine into her pediatric practice and in 2016 she completed an Integrative Medicine Fellowship at the Arizona Center for Integrative Medicine through the University of Arizona. She has lived and practiced in Durango since 2016 and is excited to continue working with families in the Four Corners area. W I N T E R
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Table of Contents 05 } Letter from the editor 06 } Prescribed recreation
CHIEF EXECUTIVE OFFICER
Douglas Bennett DIRECTOR OF FINANCE
Carrie Cass
08 }
EDITORIAL
Tech tools
Hunter Harrell special sections editor
Modern devices to monitor health
DESIGN
09 } Remote caregiving tips 10 } Consumer care Essential items 12 }
Cardinal rules of cardio health
Tad Smith manager of creative services
Gary Markstein Bridget Williams ADVERTISING
Jamie Opalenik director of multimedia sales
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Healthy alternatives Substitutes devoted to a delicious diet
16 } R ecipes
Amy Baird Kelly Bulkley Tana Creek Cole Davis Joe Nelson Shell Simonson Kimberly Cassels Garett Dickinson PRODUCTION
Ryan Brown production manager
18 } FMoves it five for a heart-pumping routine
20} Don't postpone
preventative care
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Health briefs
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.
Letter
FROM THE
EDITOR
In pursuit of health happiness
I
t was a muted end to a year that began like any other. Of course, by March, most of our regular routines had changed drastically. But community members and businesses both learned to adapt in ways that we could not have anticipated at the start of 2020. Together, we begin a new year with more uncertainty than usual. However, we can still find new ways to invest in personal growth and improve health outcomes for everyone in the years ahead. In 2021, Four Corners Healthy Living will continue to focus on ways to help people connect, collaborate and thrive. We are kicking off the first issue of the year by showing you how to make it a priority to prosper. Whether setting new goals or working on old resolutions, we know that the objective is to work toward a better, happier, healthier version of ourselves. In this issue, readers can learn how to embrace the benefits of therapeutic recreation and grow a variety of skills through enjoyable activities. Or find out how to access preventative care in the ongoing pandemic, such as annual wellness visits and routine teeth cleaning. Heart health is always a hot topic as February approaches, and the new tech tools series presents products and apps that help us monitor and maintain well-being. Don’t forget to review advice from the American Heart Association to strengthen an important muscle and reduce the risk of heart disease. Recipes provide guidance in the kitchen to make meals and snacks with the heart in mind, and the healthy alternatives series provides helpful substitutions for unhealthy ingredients. Readers can continue to consult the Fit Five series to find new ways to vary workout routines, and look to our new consumer care series to find popular health and wellness products that enhance our quality of life With everything from expert advice to inspirational stories, Four Corners Healthy Living is filled with ways to live a more prosperous life. Taking the first step is up to you.
Seniors who live alone NEED us and we NEED them! Harvard Business Review reported that “social relations, daily structure, and goals all exert a strong influence on people’s happiness”.
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Call 970-515-7055 and influence your happiness today! W I N T E R
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Recreational Therapy PRESCRIBED RECREATION BY HUNTER HARRELL
Find a fresh approach to personal growth this year Most people have heard that laughter is the best medicine. After all, there are physical, mental and social benefits to enjoying a good giggle. However, studies have shown that participating in recreational activities can have these same positive outcomes, and also help people achieve personal growth.
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FUN, FOR THE HEALTH OF IT
Therapeutic recreation or recreational therapy is a holistic approach to strengthening different types of skills and abilities. This type of therapy uses activity-based interventions to address an individual’s needs. This means treatment services and activities are tailored to the person and their specific goals. Therapeutic Recreation Society of Colorado (TRSC) representative Deni Jacobs said unlike other recreation professionals who organize activities primarily for enjoyment, certified therapeutic recreation specialists use recreation as an opening to work with people on specific objectives related to the activity that a person might consider unfavorable. Jacobs is also a Certified Therapeutic Recreation Specialist and senior program coordinator. “A participant trying to improve motor function in their hand might concentrate and spend more time during an arts and crafts activity, compared to a similar hand motor exercise in physical therapy,” Jacobs said. “By incorporating the participant’s interest in the therapy process, it makes the effort more meaningful and relevant.”
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ACTIVITIES IN ABUNDANCE
Recreational therapy addresses physical, cognitive, social and emotional needs, which means that goals and outcomes are different depending on the activity and participant, Jacobs said. Recreational therapy patients can engage in both individual and groupcentered activities. Some of the ways that certified specialists work with their patients include sports, games, dance, movement and music, to name a few. Animals are also helpful allies in recreational therapy. As the founder of Horse Empower, Kim Hardesty offers Equine Assisted Psychotherapy that helps people build confidence and improve both communication skills with the help of a special partner. Horses help regulate human emotion by providing people with immediate feedback, Hardesty said.
WHO CAN BENEFIT?
People with physical disabilities, older adults and young people with different types of vulnerabilities are often good candidates for programs using these types of interventions. Different types of therapists and specialists often work in a wide range of settings, including rehabilitation centers, assisted living and long-term care facilities, adventure therapy programs, schools, hospitals and community centers. People that struggle with mental health disorders can also benefit from recreational therapy. For some individuals, both traditional therapy
can be anxiety inducing. Recreational therapy helps take the pressure off the conversation, and turns the focus to selfawareness, motivation and resilience. Jacobs said health facilities are seeing an increase in need for therapeutic recreation services with many populations, including older adults, children with disabilities and a recent uptick in the mental health crisis. Creating effective programs supporting all needs is the key to a successful treatment plan.
have experienced a stroke can work toward returning function to the weaker side of their body by using that side to do chores, such as taking out the trash and lifting household items while cleaning up clutter. Around the Four Corners, there are dozens of ways to engage in therapeutic recreation. This can include everything from testing pedaling prowess at Phil’s World or increasing finger dexterity by learning to play an instrument.
Most regional parks and recreation departments also offer programs for all ages, where people can form social bonds, as well as learn valuable teamwork and leadership skills. Most people just need the willpower and patience to focus on the objective – improvement and growth, rather than doing what’s easy, Jacobs said. “You just need to get resourceful, remain determined to get results, and be patient.”
POSITIVE OUTCOMES
Engaging in recreational therapy can alter the course of an individual’s life. Not only are participants often introduced to hobbies, they can develop the ability to be more adaptive and independent. According to various studies, some of the other positive outcomes that people report include reduced depression and anxiety, improved reasoning abilities and development of social skills that lead to healthier relationships. Hardesty said she sees similar results with clients. Many of them express to her that the lessons they learn through her programs help them feel more selfconfident in both their personal and professional lives. She said participants learn from the horses how to identify a goal, make a plan and articulate their intentions, which can be beneficial in the board room. Most importantly, the things participants discover through these experiential learning opportunities stick with them for the rest of their life.
HOW TO REFRAME RECREATION
Even daily tasks can be opportunities for recreational therapy. People can practice different types of personal growth through different techniques. For example, picking up groceries instead of ordering delivery can strengthen social skills, while working on games and puzzles can nourish critical thinking. Or people who
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Tech Trends BY CONNIE SUTTON
Modern devices to monitor health
The average heart beats approximately 115,000 times per day for a total of 42 million times in a year. Thanks to new technology, individuals have access to gadgets and apps that track all aspects of our health.
HEART RATE
Our heart rate says a lot about our health. A slower resting heart rate or pulse indicates better health. While exercising, a faster heart rate shows how much effort you’re putting into your workout. • APPLE WATCH/FIT BIT $399 Both of these products are similar when it comes to monitoring health. They both track heartbeats per minute, and are equipped with the ability to conduct an electrocardiogram or EKG. That means both the Apple Watch and the Fitbit can check the heart for arrhythmias like atrial fibrillation. These early detection systems are a good way for people who have AFib to track potential episodes. • IBEAT $250 The iBeat Heart Watch collects heart data 100 times per second. If the watch detects something abnormal, it will alert the user. The user has ten seconds to respond before the watch alerts emergency services and an emergency contact. iBeat can detect symptoms of heart attack and other cardiac problems. • KARDIAMOBILE $85 AliveCor’s KardiaMobile is a small
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EKG reader and works with a companion smartphone app. Users simply open the app, place their fingers on the reader and get a complete readout within 30 seconds. This device offers secure cloud storage, so users can view results at any time, and they have the option to share the reports with a doctor.
BLOOD PRESSURE
Studies find that monitoring blood pressure at home can help keep numbers lower by providing a better understanding of how daily habits influence blood pressure. • HEARTGUIDE $499 This wearable looks like any other smartwatch, while providing clinicallyaccurate readings in as little as 30 seconds. Place the watch over your heart to see your current blood pressure on a clear, easy-to-read display. As a bonus, the HeartGuide has a companion app to keep track of data.
L I V I N G
• IHEALTH CLEAR BLOOD PRESSURE MONITOR $100 This device fits easily into a backpack or purse and uses a traditional blood pressure cuff to take readings. With its bright display lights, the iHealth is great for older users or those with limited eyesight. Another feature making this tech senior friendly is that although it does have a companion app, it isn't required, which is a welcome feature for those managing blood pressure without the complexity of a smartphone app.
STRESS
Excess stress can cause hypertension, so having a quick, convenient way to manage stress is important when talking about cardiovascular health. • THE PIP $180 The Pip is about the size of a guitar pick, and it uses biofeedback in the pores of the fingertips to provide a visual representation of stress levels. Open the app on a smartphone or tablet, and do one of the relaxation programs with the Pip in hand. With real-time feedback, the program adapts to help users manage stress levels in a constructive manner. • STRESS THERMOMETER $22 The Stress Thermometer will give you a taste of how biofeedback works on a budget. It operates on a simple premise: The hands get cold when under stress; and warm up when you relax. By measuring the fluctuating temperature of your finger, the Stress Thermometer can help users learn to relax. Though these tools are powerful, remember that the best resource for health advice is still a doctor. With technology and a doctor on your side, you can look forward to a healthier future.
Remote
caregiving tips Technology is increasingly important in the pandemic to keep us connected with friends and family. Not only has it helped communities stay in touch, but it has also allowed people to keep a watchful eye on aging relatives near and far without compromising their safety.
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Without visiting with relatives on a regular basis or checking in on the holidays, many families are left without a clear picture of what their loved ones are doing day to day. This can make it difficult to gauge whether someone is taking proper care of themselves. Memory issues are easy to recognize, as many people will repeat something multiple times in a single conversation. But it is harder to tell if someone is getting enough water to drink and food to eat. These tips from professional caregivers will not only help us strengthen our relationships with friends and family, they will also help you recognize abnormal behavior and declining mental and physical health.
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Tech Trends BY HUNTER HARRELL
Be present in conversations. Instead of multitasking, make time to talk on the phone or video chat, providing them with your full attention. Listen to key phrases. People often tell us how they feel without using the exact words. Video chat when possible. A larger portion of human communication is nonverbal. The ability to see facial expressions can help us feel more connected, after all, a smile is contagious. Ask open ended-questions. Rephrase questions to gain more information. For example, instead of asking if someone ate lunch, ask them what they ate instead. These kinds of questions keep conversations flowing and can help you recognize if your loved one needs something. Keep a joint calendar. By putting appointments and other dates on the calendar, it is easier for everyone to stay connected and schedule time together. It can help to schedule specific days and times for phone and video calls, as well as help your loved ones remember to take medication and pay bills. Schedule grocery and water delivery services. These services can benefit both caregivers and loved ones by providing everyday essentials to people who are safer at home and have difficulty carrying heavy items.
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Consumer Care ESSENTIAL ITEMS FOR BETTER WELL-BEING BY HUNTER HARRELL Masked faces have provided a little enlightenment – many locals take health, both theirs and others, very seriously. It only makes sense that residents also regularly invest in items that benefit well-being. Whether purchasing wearable technology to monitor heart health or basic everyday essentials, there are a variety of products and services to assist us in our pursuit of health and happiness.
TEETH & GUMS
Electric Toothbrush: Electric
toothbrushes are all the rage. With so many options on the market, it can be difficult to determine which electric toothbrush is the right fit for you and your budget. Both Philips Sonicare and Oral-B brands sell high-quality electric toothbrushes recommended by dentists. Both brands sell electric toothbrushes starting at $30, which offer an affordable price point to test the benefits of electric toothbrushes. Each brand also carries smaller electric toothbrushes for children. Toothpaste: Most people don’t expect much out of their toothpaste, and instead choose a toothpaste for its flavor or price. But ingredients and effectiveness should be at the top of mind when choosing a toothpaste. Cura. Te sells toothpaste and charcoal tooth powder filled with natural ingredients in a variety of flavors starting at $9. Their
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products are handmade in Durango from purified water, bentonite clay, organic xylitol, Mediterranean sea salt and organic essential oils.
SKIN CARE & SUN PROTECTION
Dry Lips: The high-desert climate
makes our bodies more susceptible to dehydration. Therefore, dry, flaky skin and chapped lips are daily obstacles. There are dozens of waxy products meant to hydrate lips, but there are a couple of local products made with natural ingredients that are great alternatives to popular brands like Chapstick and Burt’s Bees. Pick up a tube or 20 of Honey Vanilla Lip Balm available at Honeyville for $4 each or Durango Olive Oil for $2 each. Facial Cleansers: Most dermatologists agree that proper skin care is key to keeping a youthful glow. There are so many products on the market, all at different price ranges. For a quick solution to breakouts, try these two drugstore finds from Clean & Clear brand: Blackhead Eraser Scrub and Dual Action Moisturizer. Each product costs about $10. Both products are gentle enough for daily use. Use the scrub first and follow up with the acne-fighting moisturizer, which leaves the skin feeling soft and smooth. SPF: Peak Scents products from Flagstaff, Arizona are designed with sun protection in mind. Sierra Madre Sun Cream protects and hydrates skin and provides sun protection. Peak Scents Power Repair Daily Moisturizing Sunscreen with green tea and vitamin C provides both UVA and UVB protection and repairs sun-damaged skin. It
L I V I N G
Health spending is projected to grow at an average annual rate of 5.4 percent for 2019-28 and to reach $6.2 trillion by 2028. moisturizes skin on contact with a smooth application, light whipped feel and subtle scent. These products both use olive oil, sesame seed oil, virgin coconut oil, beeswax, shea butter, and active ingredients zinc oxide and avobenzone. Both products cost about $20 for 6 ounces.
HAND SOAP & SANITIZER Soap: Soaps made for washing hands
aren’t usually very exciting. But the price point for castile, bar and hand soaps at WeFill is hard to beat. The shop carries a variety of health and beauty products, but the kiwi-cucumber hand soap should be a staple at every sink. Sanitizer: At the onset of the pandemic, Cura.Te began developing sweet-smelling, spray-on hand sanitizer. The small bottles make it easy to carry, and larger refill bottles are available for purchase. Ingredients include isopropyl alcohol, purified water, aloe vera gel, organic witch hazel, organic vodka, Mediterranean sea salt, organic essential oils.
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
·
Sarah Packard Normand Chloe Lindsey, RN, BSN, Owner CLT, LE
555 Rivergate Ln Unit B2-134, Durango, CO
(970) 799-3610
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
•
E L E VAT E YO U R L I F E
HOW HBOT HELPS FATIGUE:
A HOLISTIC APPROACH TO PHYSICAL HEALTH: 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.
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 RECOVERY: Hyperbaric oxygen therapy (HBOT) may serve to provide a means of therapy to facilitate a speedierresumption 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
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.
Medicine.” Sports Med. (2000).
100 Jenkins Ranch Rd, Suite D, Durango, CO (970) 880-4799 mountainhyperbarics.com W I N T E R
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Heart Health
Cardinal rules of cardio health
ENHANCE EVERYDAY HEART HEALTH IN SEVEN SIMPLE STEPS
T
BY HUNTER HARRELL
he heart is an incredible machine, essential to supplying our body’s cells with the necessary oxygen and nutrients via blood. Each time the heart beats, it forces clean blood to every cell in the body through the arteries and pumps it back to the lungs through the veins. So keeping the cardiovascular and blood circulatory system in pristine condition is paramount to living a long, healthy life. According to the American Heart Association, more than 600,000 Americans die of heart disease each year. As the number of people with heart disease increases annually, there’s no better time than the season of love to have a heart to heart discussion about making healthier choices for your hardworking ticker.
WHO’S AT RISK?
Though the majority of people with heart disease are older, it can affect people of all ages. When it comes to risk factors for developing heart disease, some people are at a higher risk than others. Genetics and family history can play a role in disease, in addition to lifestyle choices.
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STRESS FACTOR
Stress is also a risk factor for heart disease. Learning to manage stress appropriately is important to improving heart health long-term. Meditation and movement can both be beneficial to balancing hormones responsible for increasing stress.
HOW TO MONITOR HEART HEALTH
It’s hard to know what steps to take to improve health without a baseline. Luckily, there are a few ways to measure and monitor personal heart health from the comfort of your home. Track your regular heart rate and blood pressure to better understand your heart’s current condition. Other indicators, including blood sugar, cholesterol and triglycerides, can be important factors in monitoring heart health, too. Record daily resting heart rate and blood pressure.
SIMPLE STEPS TO FOLLOW
The American Heart Association outlines small changes individuals can make to mitigate risk factors and improve overall cardio condition and function, calling it “Life’s Simple 7.” 1. Be more active. Exercise doesn’t have to be extreme at first. Try something as simple as adding a 30-minute walk to your daily routine. It can reduce the risk of heart attack by as much as one-third. Finding a fun way to stay fit is a key component to success. Choose an activity or hobby you enjoy to keep you active, such as cycling or dancing. 2. Improve your diet. A healthy diet is one filled with color and variety. Focus food choices on fruits and vegetables. Avoid foods high in saturated fats and replace red meat with leaner meats, such as turkey or . Limit sodium and sugar intake. Look for healthier alternatives for snacks and meals. Though alcohol is fine in moderation, health professionals recommend limiting yourself to two standard glasses of alcohol a day for men and one for women. 3. Maintain a healthy weight. Bodies will naturally fluctuate over time. But being a healthy weight for your age and height is important for overall health. Burning more calories than you consume is the best way to learn to balance your weight and increase the likelihood of maintaining weight loss. The first two steps of “Life’s Simple 7” can help you reach this goal.
4. Manage blood pressure.
Hypertension is the most common cause of heart disease and stroke. By monitoring daily blood pressure, you will better understand your body. People can learn to balance their blood pressure through diet and exercise, or doctors can prescribe medications to keep hypertension in check.
5. Control cholesterol. Cholesterol refers to the fat in the blood. It comes from two sources: the body and food made from animals. Diet and exercise can also help people manage cholesterol. But as fats build up over time in the blood, they cause plaque in the arteries, leading to narrower passages for blood circulation. Review cholesterol to identify potential problems and make modifications if recommended. 6. Reduce blood sugar. Diabetes is an epidemic in America. When the body is not able to regulate blood sugars well, it can put significant stress on the heart and cardiovascular system. Reducing blood sugar is beneficial to avoid risk factors of diabetes and heart disease. Eating smart and avoiding sugar will help individuals balance glucose levels and moderate activity can help increase insulin production. 7. Stop smoking. Smoking damages the circulatory system and increases the risk of heart attack and stroke. The good news is the body will begin to repair itself after quitting. After a full year without smoking, people can reduce their risk of heart disease by as much as 50%.
SPOTTING SYMPTOMS
Not everyone has obvious symptoms, so routine exams are important. By monitoring heart rate, blood pressure and blood sugar, people are more likely to spot a symptom and address it immediately. Signs of an unhealthy heart can vary, but may include chest pain, tightness or discomfort, pain in the back, neck, jaw shoulder or arms, weakness, light-headedness, nausea and cold sweats and shortness of breath. Doctors can perform chest X-rays, coronary angiograms, EKGs and stress tests to diagnose heart disease. Today, health professionals know more about prevention strategies. They can offer guidance, non-invasive testing and medications to help you manage heart health.
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Healthy Alternatives SUBSTITUTES DEVOTED TO A DELICIOUS DIET BY CONNIE SUTTON
Commit to cooking with heart healthy ingredients
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hipping up a heart-healthy meal may be easier than you think. A meal that keeps cardiovascular health in mind is one that is low in saturated fat, as well as added salts and sugar. Saturated fat can increase bad cholesterol, while too much salt can increase blood pressure. Excess sugar can lead to weight gain. Whether recovering from a heart attack or trying to prevent one, a healthy diet should be part of the plan. With a few healthy alternatives, you can help keep your ticker in tip-top shape while still enjoying delicious food.
FATS
The dairy department leaves room for substitutions. Regular dairy products are high in saturated fat. Fat isn’t all bad, but there are healthier fats and more flavorful substitutes. Butter: Try using cooking spray, olive oil, or safflower oil instead of butter. When a baking recipe requires butter try mashed avocado,
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applesauce or prune puree for half of the called-for butter. Milk: Replace whole milk with fat-free or skim milk. In baking and cooking, you can replace half of the whole milk with skim milk without sacrificing the quality of the final dish. Heavy Cream: To replace heavy cream, use evaporated skim milk or fat-free half and half. If you need cream for a soup recipe, substitute one-half cup of cannellini beans pureed with one cup of soup broth.
Cheese: Cheese can be a hard
one as fat-free cheese texture is different and doesn’t melt well. Try using the low-fat versions of your favorite cheese. To substitute cream cheese, opt for Neufchatel cheese or pureed low-fat cottage cheese. Mayonnaise: You can always opt for a fat-free or reduced-fat version here, but some tastier options include avocado or hummus. For salads, use greek yogurt. Sour Cream: If the fat-free and low-fat versions aren’t working for you, get the same tangy flavor without all the fat by pureeing equal amounts of low-fat cottage cheese and nonfat yogurt in a blender. For baking, you can substitute an equal amount of low-fat or nonfat yogurt in most recipes.
MEATS
According to the U.S. Department of Agriculture, a 3.5-ounce serving of lean beef has 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol. Ground beef: Grass-fed beef, buffalo, deer and elk meat are lower in saturated fats than traditional ground beef. For dishes like burgers, tacos and meatloaf, try mixing lean beef or substituting with ground turkey.
Saturated fat can increase bad cholesterol, while too much salt can increase your blood pressure. Steak: Purchase elk, grass-
fed beef or buffalo for a healthier alternative to steak. However, there are a number of beef cuts that are leaner choices. The healthier options are eye of round, sirloin tip side and top round or sirloin.
Helping mom and dad stay “healthy, happy, home” since 1992.
Chicken and Turkey:
Navajo + Spanish speaking staff Skilled nursing Tele-health Physical + occupational therapy Pharmacy delivery Certified Medicare and Medicaid Mental + behavioral health
Remove the skin before cooking, and opt for baking or broiling instead of frying. Sausage and Bacon: Trim down sausage and bacon consumption, and sub with turkey options. It can easy to incorporate in most recipes.
GRAINS
Bread, pasta and cereals:
When selecting breads and pasta opt for whole wheat versions. Rice: Try brown rice, wild rice, bulgur wheat or pearl barley. Flour: In almost any baking recipe, you can substitute up to half the amount of all-purpose flour with whole-wheat flour without any other adjustments. For added texture, try using 1/4 cup of rolled oats in place of all-purpose flour. Bread Crumbs: Store-bought breadcrumbs are high in sodium. For a heart-healthy option, place rolled oats or bran cereal in the food processor.
SWEET AND SOUR
Salts: Add a splash of vinegar or a squeeze of lemon to your dish
rather than reaching for the saltshaker. Herbs and spices give a familiar dish a new twist. Create salt-free spice blends to have on hand to boost flavor. Sugar: Substitute up to half of the sugar in a recipe with Stevia or erythritol without any difference in texture or flavor when cooking and baking. You can also use unsweetened applesauce in place of sugar in baking. Try using 100% natural fruit juices to sweeten sauces and beverages.
(505) 324-8269 www.basin.health
(505) 325-8231 /basinhomehealth
Discover all the health benefits of better hearing this year PAGICOWSITAH CLIN
VISITS IN-HOME HOUT G U O R
TH
ION
THE REG
Jen Hurst doctor of audiology
• hearing evaluation • tinnitus treatment • hearing aids • adjustment + repair • cerumen management house calls • telecare • in-clinic
(970) 444-2124 • www.hursthearing.com
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Recipes BR E A KF A ST
Blueberry smoothie ingredients:
¾ cup plain, fat-free Greek yogurt ¾ cup fat-free milk ¾ cup frozen blueberries ¾ cup frozen mango chunks 1 tablespoon honey Splash of vanilla extract directions: Add all the ingredients to a blender and process until smooth. If the mixture is too thick, add milk by the tablespoon. Pour and serve.
directions: Combine beans, chili
directions: Preheat the oven to 425 degrees.
powder, cumin, black pepper, jalapeno and cilantro. Heat each tortilla in a dry skillet, then add approximately one quarter of the bean mixture, then chicken carrots, tomatoes and avocado. Fold the tortilla to cover the bottom of the filling, then roll the tortilla toward the middle for a tight wrap, or skip the tortilla and use a lettuce leaf.
Place the fish, skin side down, in a baking dish or on a baking sheet lightly coated with cooking spray. Bake fish for 18 minutes, or until fish flakes easily when tested with a fork. Combine 2 tablespoons green onions and fresh cilantro with mayonnaise, yogurt, lemon pepper, salt and dry mustard. Spread mixture evenly over the fish and bake for 2-3 minutes until the sauce is bubbly. Serve immediately with optional garnish of chopped green onions and lemon wedges.
S NACK
Easy peanut butter cup bites ingredients:
2 tablespoons of peanut butter 2 tablespoons of low-fat milk ¼ cup semi-sweet chocolate chips
LUN C H
Chicken & black bean wrap
¾ cup rolled oats directions: Place peanut butter, milk and
ingredients:
2 cups of black beans, drained 1 teaspoon chili powder ½ teaspoon ground cumin ¼ black pepper ½ jalapeno pepper, seeded finely chopped 4 tablespoons fresh cilantro finely chopped 4 whole-wheat 8-inch tortillas 8 ounces white meat chicken, shredded 1 medium carrot, shredded 1 small tomato, diced 1 avocado, diced
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DINNER
Salmon with green sauce ingredients:
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4 salmon fillets (about 6 ounces each) Cooking spray 2 tablespoons chopped green onion 2 tablespoons chopped fresh cilantro 1 tablespoon low-fat mayonnaise 1 tablespoon plain fat-free yogurt 1 teaspoon lemon pepper ¼ teaspoon salt ¼ teaspoon dry mustard Chopped green onions Lemon wedges
chocolate chips in a saucepan until chips are melted. Remove from heat and stir in oats. Drop bite-sized balls on a plate or baking sheet lined with parchment paper. Place in the refrigerator for at least 10 minutes prior to serving.
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Fit Five
MOVES FOR A HEART-PUMPING ROUTINE BY HUNTER HARRELL Aerobic exercise includes any activity that raises the heart rate and works large muscle groups. These types of exercises get blood pumping through the body and increase endurance over time. Cardio exercises are beneficial because they effectively burn calories and can be completed without exercise equipment JUMPING JACKS
Start with the legs together and arms at your sides. Slightly bend the knees and jump to spread your legs just wider than shoulder width, lifting the arms over the head. Then jump to center and repeat. Pick a pace that feels comfortable and continue for 45 seconds, then rest for 15 before moving into the next exercise.
TOE TOUCHES
Standing with feet shoulder width apart, start a slow leg lift, as the leg makes a 90-degree angle with the ground, touch your fingertips to your toes while keeping the back straight. Repeat the exercise for 45 seconds, rest for 15 and move to the next exercise.
Start in a lunge position, then launch into the air and move legs to swap which leg is in front, landing softly, then lower into a lunge. Repeat switching sides each time for 45 seconds. Rest for 15 seconds, then move directly into the next exercise.
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Using a sturdy, elevated structure about 10-12 inches tall, such as a standard step or stair, place one foot on the top of the platform, keeping the other foot planted. To start the exercise, push off the planted foot to bring it to the platform, and bring the lead foot back to the ground and place the planted foot on the platform. Repeat for 45 seconds, then rest for 15 before moving to the next exercise.
SQUAT THRUST
LUNGE JUMPS
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TOE TAPS
L I V I N G
Begin by standing with the feet hip-width apart and hands at your sides. Do a traditional squat by bending the knees and keeping the back straight, then place both hands on the floor in front of you. Lightly hop and extend the legs to a plank position, keeping the hips level and the wrists under the shoulders. Hop forward to return to the squat and stand up. Repeat for 45 seconds and rest for 15 seconds. These five moves will take about five minutes to complete. You can increase intensity by repeating the workout and taking shorter rest periods, or decrease with longer rest periods.
Sponsored Content by Kamoska Pilates
Bayfield studio presents SPIRAL movement class SPIRAL is an exercise based on spiral-diagonal patterns and facilitated stretching. Spiraling movements are rotational movements involving one or several muscles related to one or several joints.
Why a SPIRAL?
We can observe natural spirals as we walk or run. The arms naturally swing across the body in motion with upper and lower body rotating in opposition when gait is normal. Blood moves and muscles are organized in a spiral pattern. Actin and myosin the primary proteins of muscle fiber, which interact in a spiraling motion. The main structure of tendons and bones and ligament are spirals. The design of the skeletal system and the placement of the muscles on it determine the nature of the spiral-diagonal character of movement. The muscles spiral around the bones consequently, they naturally create a spiraling motion. Those practicing SPIRAL will not only develop strong, flexible and well-contoured bodies, but will also keep fit enough to manage daily activities more comfortably. This training program has been designed to increase flexibility and mobility, improve balance and coordination, and regulate cardiovascular capacity by combining movement with breathing patterns. SPIRAL such as any other training program consists of basic movements to be used along the tracks in order to meet the purpose of the program. These movements make up the differentiating feature of the program. Many of them come from fitness routines including, yoga, pilates and ballet. Renata Clance is a certified pilates instructor from Europe with 25 years of experience. She studied under Daniel Muller’s Pilates and Fitness Academy, called IQ movement in Czech Republic. She also has a Master’s degree focusing on sports and movement.
KA M OSKA PI LATES OFFERS CLASSES FOR ALL LEVELS OF EXPERIENCE FEEL EXERCISED, ENERGIZED AND HAPPY
P I L AT ES CLASS E S • • • • • •
Mat Work Fit Ball Spiral Dance Balance Step Aerobic
• Zumba for Beginners • Full Body Gymnastics • Elastic Resistance Bands • Parents & Toddlers
KAMOSKA PILATES BAYFIELD 970 799 1573 357 N MOUNTAINVIEW DR. BAYFIELD, CO 81122 WWW.KAMOSKAPILATESBAYFIELD.COM W I N T E R
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Essential Care DON'T POSTPONE PREVENTATIVE CARE BY CONNIE SUTTON
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Routine exams reduce long-term care costs hen the community was initially introduced to COVID-19, many people thought it would be a short break with a prompt return to “normal.” To prevent stress on the health care facilities, community officials urged residents to seek care only for emergencies in the early days of the pandemic. To that end, many patients decided to forego office visits, often postponing annual exams, tests, treatments and even surgeries. Now, as we continue to navigate an ongoing public health crisis months later, emergency departments and primary care physicians are still seeing fewer patients. However, continuing to seek routine care is key to maintaining health long-term.
DON’T DELAY
Delaying necessary care can cause more harm than good. Regular visits to your primary care physician and other providers are essential in preventing painful procedures and costly medical bills down the line. Whether you need a routine medical exam, feel sick or need to schedule a procedure, it’s valuable to connect with your doctor. Detecting and treating chronic conditions is especially important because people with underlying conditions are at a higher risk of poor outcomes with COVID-19.
CONTINUE TO SEEK CARE
People with chronic health conditions may need to seek medical care for a range of reasons. This could be routine care for a chronic disease such as asthma, diabetes, cancer, bowel or heart disease. It could also include emergency care for symptoms such as difficulty breathing, chest pain or low blood sugar. Delay in treatment for chronic conditions can lead to long-term damage, the need for intensive care or even death.
MEDICAL CARE IS ESSENTIAL
While current public health messaging urges people to stay home, it’s important to understand that medical treatment is exempt from this request. This exemption applies not only to people who may
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have COVID-19 symptoms but to regular appointments, specialists, dentists, chiropractors and any other providers you may work with.
TAKE CARE OF YOURSELF
Whenever possible, schedule appointments for procedures, tests and treatments in advance. Be sure to ask about new protocols the provider has in place for safety upfront. To minimize risks to staff and patients, many health services are offering telehealth appointments (via phone or video conference). Those hesitant to travel to a provider’s office should ask if a telehealth appointment is available or appropriate. There will be times when a telemedicine appointment is not suitable, for instance, if your doctor needs to perform tests or a physical examination. Continue to maintain and monitor personal health.
DON’T IGNORE SYMPTOMS
This is important even if symptoms are not urgent. If symptoms worsen, contact your doctor or specialist immediately or check-in with an Urgent Care clinic. In life-threatening circumstances, such as a potential heart attack or stroke, seek medical attention immediately. Hospitals and first responders have extra procedures in place to minimize the risk of exposure in all instances.
We Offer Telehealth
Safely receive the care you need this winter in the comfort of your own home.
Connect with a physical therapist from your couch. It's confidential and effective. ARTISTIC EYEWEAR
Passionate, Experienced Opticians
Downtown Durango Support Local!
...because life has no off-season
970.259.0574
575 Rivergate Lane, Suite 97 | Durango, Colorado 81301
What’s your Eye.D.? eyeglassesdurango.com
(in the Animas Surgical Hospital Medical Building )
info@tomsicpt.com
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Health Briefs COMFORT KEEPERS IS HIRING
Comfort Keepers is hiring individuals that want to make a difference in their life and in the lives of others. Be a caregiver. Comfort Keepers offers competitive pay, health benefits, mentoring, training, safety precautions, career advancement and more. Experience preferred, but not necessary. Background and drug testing required. Call (970) 515-7055 for more information about applying.
COVID-19 VACCINE SIGN-UP AVAILABLE
Residents can receive vaccine notifications by completing an online form from San Juan Basin Public Health. To sign up for vaccine notifications, please visit https://bit.ly/35dzCLw for English or http://bit.ly/2LvUI0v for Spanish forms.
COMMUNITY COVID-19 TESTING AVAILABLE
Southwest Health Systems offers drivethru COVID-19 testing Monday, Tuesday, Thursday and Friday from 10 a.m. - 4 p.m., and Wednesday from 10 a.m. - 2 p.m. at near the EMS building on the hospital campus. People must remain in their vehicles and masks are required.
INTRO TO ICHRA WEBINAR Peak Health will introduce participants to ICHRA, the new business health insurance product online. The event will take place from 10-11 a.m. Feb. 3, and will be recorded. Learn more about the money-saving health insurance products for small businesses and engage in a Q&A session at the end. To sign up or see more information, visit www. southwesthealthalliance.org/events. On Feb. 4, participants from the introductory webinar can participate in a secondary information session about implementing ICHRA from 10-11 a.m.
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CARDIO/STRENGTH INTERVAL CLASS
GIVE ENERGY TO MOVEMENT
VIRTUAL ZUMBA FOR ALL AGES
MEDITERRANEAN AND DASH DIET
CHOCOLATE, GOOD FOR THE HEART AND SOUL
LOCAL EYE CLINICS MERGE
Join personal trainer and instructor Lynn Beck for an hour-long aerobic exercise class via Zoom. The routine includes aerobic exercises using common equipment, with modifications for people without equipment. The first class is free, and the ongoing classes offer participants a different workout every time. Classes will be held from 9-10 a.m. Mondays and Thursdays in February and March. To access the class, email lynn@ mothertech.net for the Zoom link. Multiclass discount punch cards are available.
Join personal trainer and instructor Lynn Beck for an hour-long exercise class in disguise. Zumba combines elements of cardio, muscle conditioning, balance and flexibility. Regular Zumba classes will be held on Thursdays from 1:15-2:15 p.m. Zumba Gold classes offer a slower pace for older adults, and will be held from 9:30-10:15 a.m. Tuesdays and Fridays in February and March. To access these classes, email lynn@mothertech.net for the Zoom link. Multi-class discount punch cards are available.
Ignacio Community Library is partnering with Pine River Library, Durango Public Library and Southwest La Plata Library District to bring community members a virtual program all about chocolate. Join La Plata County CSU Extension Family and Consumer Science Agent, Nicole Clark, from 6-7 p.m. on Feb. 10 for a delicious cook-along and educational discussion about the health benefits of chocolate. The program is being offered via Zoom. Please reach out to darcy@ prlibrary.org.
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Ignacio Community Library is partnering with Pine River Library, Durango Public Library and Southwest La Plata Library District to bring community members a virtual program all about movement. Join La Plata County CSU Extension Family and Consumer Science Agent, Nicole Clark, from 6-7 p.m. on Feb. 24 for an hour-long, interactive webinar about the physical and mental health benefits of movement. The program is being offered via Zoom. Please reach out to darcy@ prlibrary.org.
Ignacio Community Library is partnering with Pine River Library, Durango Public Library and Southwest La Plata Library District to bring community members a virtual program about the Mediterranean Diet. Join La Plata County CSU Extension Family and Consumer Science Agent, Nicole Clark, from 6-7 p.m. on March 10 for an interactive cook-along and educational discussion. The program is being offered via Zoom. Please reach out to darcy@prlibrary.org.
Southwest Eye Consultants and New Mexico Eye Clinic have merged to become the largest multispecialty and multicenter eye care practice in the Four Corners area. Our team of board-certified eye care specialists now rotates between our Durango, Cortez and Farmington locations to offer full-service, state-ofthe-art eye care, closer to every patient’s home, ensuring prompt follow-ups and consultations. Staff are prepared to answer questions or schedule an appointment. Please call (970) 8282200.
Dr. Art Zemach
Dr. Jessica Miller
Dr. Art Zemach brings his vast knowledge of pediatric care in Southwest Colorado to the table and Dr. Jessica Miller contributes fresh ideas from the front range. They both share a common goal to ensure that their patients thrive physically, mentally, and emotionally. They strive to create a foundation for a lifetime of wellness.
1199 Main Ave #205 Durango, CO 81301 970-259-PEDS (7337) paofdurango.com
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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).
