FOOD AS FUEL
secrets of added sugars
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calorie-conscious routines
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e at i n g f o r e n e r g y
CONTENTS 03 LETTER FROM THE EDITOR 04 MIND & BODY
A good mood connected to food
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06 CONSUMER CARE
Products for a balanced biome
07 CONSUMER CARE
Benefits of vitamins and minerals
08 MEAL PLANNING
Why breakfast still matters
08
09 MOUNTAIN MUSINGS
What's for breakfast on-the-go?
10 TECH TOOLS
Apps help monitor healthy habits
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12 ADDED INGREDIENTS
Hidden secrets of added sugars
14 FIT FIVE
INTE RIM C HIE F E XE C UTIVE OFFIC E R
Carrie Cass
DIRE C TO R O F FINANC E
Carrie Cass
SP E C IAL SE C TIONS E DITO R
Hunter Harrell
C RE ATIVE SE RVIC E S MANAG E R
Tad Smith
DE SIG N/ILLUSTRATION
Wes Rowell
MULTIME DIA SALE S DIRE C TO R
Jamie Opalenik ADVE RTISING
Kelly Bulkley Kirby Earl Joe Nelson Carter Reed Shell Simonson Gayle Vitarius P RODUC TION
Ryan Brown Production Manager
Calorie-conscious routines
16 HEALTHY ALTERNATIVES: 14
Eat well while dining out
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EFFICIENT EATING
Easy strategies to stay energized
19 EFFICIENT EATING Stamina snacks
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20 RECIPES
Dishes made with spring produce
FO U R C O R N E R S H E A LT H Y L I V I NG
Ballantine Communications uses reasonable effort to include accurate and up-todate 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 Food is a whole mood. It is a sensory experience. Even those that consider cooking a chore can usually find some enjoyment in eating a quality meal, especially in good company. It can also be a way to connect with a culture. Most important of all, food is vital to sustain life. However, the products we find on grocery store shelves today aren’t always as healthy as advertised. And what we believe to be moderation might actually be more excessive than we realize. Luckily, this issue of Four Corners Healthy Living features articles that dive into nutrition and the effects that our food and beverage choices have on the body and mind. Food as Fuel is the theme of the spring section which focuses on the relationship between what we eat and how we feel. While sweets and treats are delicious indulgences, they do very little to provide the nourishment we need. In fact, they can have harmful effects on energy levels. Prolonged exposure to processed foods can lead to chronic disease. In this issue, you can browse informative articles that discuss how to regulate mood and energy levels through diet choices. Find more information about popular diet and nutrition products, such as
probiotics, vitamins and minerals. Uncover the secrets of added sugars and review tips for reading nutrition labels. Then observe how smartphone apps can monitor habits like hydration and nutrition. Learn why they say that breakfast is the most important meal of the day, and see what your neighbors are eating on-the-go. Understand how to alter eating patterns and make food choices that grant endurance. Rather than reaching for a fast fix, implement some simple strategies to identify healthy alternatives on local restaurant menus.
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“To eat is a necessity, but to eat intelligently is an art.” - French author François de La Rochefoucauld
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MIND & BODY
A GOOD MOOD CONNECTED TO FOOD Optimize mental health through healthier food choices By Celestia French
H
ave you ever noticed that when you eat a sugary treat you might feel great for a little while only to have a major dip in your energy soon after? This is just one example of how the foods we eat can have a major impact on our energy levels and mood. It turns out that our daily nutritional choices can have a significant positive or negative impact on how we feel. Outlined below are a couple reasons this can happen, and a few strategies for how to select meals and snacks that help boost, not break, your mood. Ever heard of the gut-brain axis? There is a strong connection between mindset and what’s happening in the gut. As a doctor and the author of The Food Mood Connection, Uma Naidoo wrote, “There is an anatomical and physiologic two-way communication between the gut and brain via the vagus nerve. The gutbrain axis offers us a greater understanding of the connection between diet and disease, including depression and anxiety.” Essentially this means that by creating a happy gut microbiome (creating a good balance of the bacteria in your gut) can have a direct impact on your brain chemistry and how you feel. Eating foods that contribute to a healthy gut, and avoiding foods that destroy or injure our gut lining, could be one key component to maintaining a positive outlook on life. Certain foods and nutrients (or a lack thereof) can have a direct impact on mood, energy and focus. The good news is strategies for keeping the gut healthy and the body plied with nutrients can go hand in hand.
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Don’t consume highly processed foods such as commercial breads, crackers and baked goods. Avoid sugar-sweetened beverages and snacks, such as juice, soda and cookies. These products can cause a spike then dip in blood sugar, which can lead to feeling down in the dumps and drained of energy. Plus, the most widely available versions of these foods have been processed with chemicals that can be debilitating to a healthy gut microbiome. So, eating local and organic foods when possible is beneficial because they are less likely to contain harmful chemicals. Meals that include a combination of protein, healthy fat, fiber, fruits and vegetables and whole-food carbohydrates are a powerful combination that will keep blood sugar stable and provide the body and brain with vital nutrients to keep you energized. Emerging research on nutritional psychiatry continues to uncover the complex relationship between diet and brain chemistry. According to a journal published in the Harvard Review of Psychiatry, studies continue to highlight the impact diet has on mood disorders as well as Alzheimer's disease. While addressing health conditions through diet can have immediate benefits, keep in mind that it might take several weeks of changed eating habits to notice a true improvement. Nutrition can have a lasting impact on physical and mental well-being. Remember, what you keep stocked in the pantry can be a simple, accessible and powerful tool to replenish energy levels and provide mental clarity. And that is something to smile about.
Healthy Meal Roundup: Chicken or tofu with rice & steamed vegetables Egg quiche with whole grain crust (preferably gluten free) & a side salad Curried Chicken, almond & grape salad over a bed of greens
Mediterranean bean & veggie soup with a dollop of pesto
Grassfed beef with steamed broccoli & mashed sweet potatoes Turkey sausage & whole grain toast with fruit salad
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CONSUMER CARE
PRODUCTS FOR A BALANCED BIOME By Hunter Harrell
T
o have a healthy digestive system, consuming the right ratio of daily nutrients is important for immune function. Digestion is the process that converts nutrients, including carbohydrates, fats, proteins, vitamins and minerals, into energy for functions like cell growth and repair. It involves several of the body’s organs in the gastrointestinal tract (GI tract) working together, including the mouth, esophagus, stomach and intestines, to name a few. Microorganisms in the GI tract, such as bacteria, viruses and fungi, are responsible for digestion. There are over 1000 species of beneficial bacteria and harmful bacteria in the intestines. Balancing this bacterial biome is key to healthy digestion as well as increased immune support. Signs of an unbalanced biome can include abdominal pain, bloating and stomach cramps in addition to food cravings or sensitivities, drastic changes in energy and weight and skin conditions, such as acne, eczema and psoriasis. While eating a balanced diet is the best way to heal the GI tract and sustain longterm gut health, many people use herbs and supplements to hasten removal of bad bacteria and replacement of beneficial bacteria.
PROBIOTICS VS. PREBIOTICS Probiotics are beneficial bacteria that convert nutrients into energy. Prebiotics are the substances, like fiber, that the beneficial bacteria consume to grow and thrive. Though a balance of prebiotics and probiotics is necessary, not all prebiotics and probiotics are the same.
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A healthy diet that includes whole grains, fruits, vegetables and fermented foods supports a balanced biome. However, alcoholic beverages, artificial sweeteners, processed foods and unhealthy fats (like fried food) cause fluctuation of bacteria and inflammation. Exposure to chemicals and certain medications, such as antibiotics, can kill beneficial bacteria. Prebiotics and probiotics help to maintain the balance of good and bad bacteria in the GI tract. So a person may only need to supplement
Natural prebio prebiotics tics Bananas, berries Legumes, beans, peas Oats Asparagus Dandelion greens Garlic Leeks Onions
one or the other to address symptoms of digestive distress. But be aware that prebiotics and probiotics have different effects depending on the types of bacteria they contain. Most of these types of products are sold as dietary supplements, which means that manufacturers of prebiotics and probiotics are solely responsible for safety of the product. The health claims printed on labels are not always proven. So, always consult a healthcare professional before consuming supplements.
Natural probiotics
Kimchi Kombucha Kefir Pickles & fermented vegetables Miso Sauerkraut Tempeh Yogurt
CONSUMER CARE
BENEFITS OF VITAMINS AND MINERALS
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utrition Insight reports that 77% of American adults consume dietary supplements, and Nutraceuticals World indicates 98% of adult supplement users are taking vitamins and minerals. Individuals considering supplements should always discuss them with their physicians prior to including them in their health regimens. Even those who haven’t considered supplements can discuss them with their physicians, as some products can provide significant benefits. •
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Vitamin A (retinoids/carotene) Beta carotene can be converted into vitamin A as needed. It plays an important role in vision, keeps tissues and skin healthy, and also is involved with bone growth. Vitamin B1 (thiamin) Helps convert food into energy, and is essential for brain health and nerve function. Vitamin B2 (riboflavin) This works with other B vitamins by promoting growth and the production of red blood cells.
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Vitamin B3 (niacin) Helps convert food into energy. It’s also essential for healthy skin, blood cells, brain and nervous system function.
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Vitamin B5 (pantothenic acid) Helps
important antioxidant that promotes healthy teeth and gums. It also helps the body absorb iron and maintains healthy tissue by promoting wound healing. Vitamin C may help boost the immune system to help with illness prevention or recovery.
make lipids, neurotransmitters, steroid hormones and hemoglobin in the body. •
Vitamin B6 (pyridoxine) This vitamin may reduce the risk of heart disease by helping to lower homocysteine levels. It also helps convert tryptophan into niacin and serotonin, a mood-regulating neurotransmitter.
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Vitamin B9 (folate) Vital for new cell creation, it helps prevent brain and spine birth defects when taken early in pregnancy. It also may lower colon cancer risk.
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Vitamin B12 (cobalamin) Vitamin B12 is important for metabolism and energy production. It also helps form red blood cells and maintain the central nervous system.
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Biotin: Biotin helps to metabolize proteins and carbohydrates. It also promotes healthy bones and hair.
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Vitamin C (ascorbic acid) This is an
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Vitamin D (calciferol) Also known as the “sunshine vitamin,” vitamin D is made in the body after individuals spend time in the sun. It is hard to get enough vitamin D from food sources alone. Vitamin D also helps the body absorb calcium, which is vital for healthy bones and teeth.
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Vitamin E (tocopherol) An antioxidant that helps the body form red blood cells and use vitamin K. Scientists also are studying a potential relationship between vitamin E and a lower risk for Alzheimer’s disease.
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Vitamin K (menadione) Vitamin K activates proteins and calcium essential to blood clotting. It also may help prevent hip fractures.
In addition to these vitamins, the body needs various minerals, including calcium, iron, copper, iodine, magnesium, and more. Speak with a doctor or nutritionist to learn more about supplementation.
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MEAL PLANNING
WHY BREAKFAST ALWAYS MATTERS
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any adults recall being told “breakfast is the most important meal of the day” when they were younger. Though the accuracy of that phrasing hinges on what people eat during their morning meal, scientif ic evidence supports the notion that breakfast is important to overall health. A 2017 study published in the Journal of Physiology found that eating breakfast decreased the
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FO U R C O R N E R S H E A LT H Y L I V I NG
activity of genes involved in insulin resistance and increased the amount of sugar taken up by the cells. Those two results sugges t that eating breakfast could help protect against chronic illnesses, including type 2 diabetes. A s i mp o r t a n t a s breakfast can be, more important is what individuals eat for
breakfast. Various cereals contain a significant amount of added sugars, which the Mayo Clinic notes have been linked to a host of adverse health effects, including weight gain, increased triglyceride levels and tooth decay. In 2019, registered dietitian nutritionist Sharon Collison told Time magazine that a morning meal that contains protein, whole grains, healthy fat and a fruit or vegetable can increase satiety and reduce risk for snacking later in the day. In addition, such a breakfast should provide significant amounts of fiber, vitamins and minerals that can benefit both short- and long-term health.
MOUNTAIN MUSINGS
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COLE DAVIS
ELLE CARPENTER
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“My famous waffle mix because I can have the mix ready from the morning before and have breakfast so fast! Maybe throw an egg in there and some bacon for protein.”
“Homemade smoothies are my favorite on-the-go food. I put berries, mango, yogurt or coconut milk, a splash of heavy cream, almond butter and whatever juice is on hand in my smoothies.”
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“Overnight oats with kefir and berries. It requires some forethought, but is very nice when you’re in a hurry.”
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TECH TOOLS
APPS HELP MONITOR HEALTHY HABITS By Hunter Harrell Is eating nutritious food always easy or exciting? It could be much more appealing if a person has the right tools to educate and encourage them along the way. These days, apps let users keep a digital food journal, count calories or save recipes with a single swipe. Whatever your goal, there is a tool that can help keep you organized. HYDRATION REMINDERS
Water is essential to well-being. It keeps the systems of the body functioning smoothly, and it carries nutrients and oxygen to the body’s cells. Drinking water also has more benefits, including aiding digestion, lubricating joints and regulating body temperature. Most adults should drink at least six cups or 48 ounces of water each day. Due to the Four Corners climate, many health care providers recommend at least eight cups or 64 ounces of water a day. To stay hydrated all day, consider using a smartphone app that reminds you to drink more water. There are several kinds of hydration apps available at no cost. One of the top-rated apps available on both Android and iOS devices is Aqualert: Water Tracker Daily. Based on a user’s sex, weight and activity level, the app will customize a graphic of their daily consumption goal. This app notifies users throughout the day to remind them to drink water and includes a daily intake calculator. During setup, users can choose a bed time so that you don’t receive reminders while asleep.
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NUTRITION TRACKER
MEAL PLANNING
Even the best cooks need a little inspiration to make healthy dishes day after day. Whether cooking for one or a whole family, meal planning can help reduce grocery spending and food waste. Searching for recipes online ultimately leads to clicking on several blogs where you scroll through lengthy anecdotes to get to the ingredients and instructions. Luckily, there are apps available that make meal planning a little easier for everyone. Whisk is a free app that not only helps users create weekly meal plans, it also allows users to save and share recipes from anywhere on the internet in one place. You can also add recipes from scratch Once recipes are saved, you can organize them into completely customized collections on the app. To make grocery shopping more simple, Whisk also includes a feature that creates a shopping list from the items in a user’s meal plan. If users have some items in the pantry, the app helps them keep track with a simple checklist system.
Diving into the world of nutrition can be challenging for beginners. But choosing more nutritious meals starts with auditing current decisions. So, monitoring the consumption of calories, protein, carbohydrates and sugar through an app can be extremely helpful. Fooducate is an app that encourages healthy eating and provides tips and information about nutrition. Users can browse articles to learn how to integrate healthy habits into daily routines. The app also tracks the number and quality of the calories consumed each day. Using information from nutrition labels, Fooducate analyzes ingredients to give each product a nutrition grade from A to D by allowing users to scan product barcodes. Community support and forums are also available to help users answer questions. Though logging calories can be beneficial for some, it’s important to note that it can lead to unhealthy behaviors. Individuals that struggle with their relationship to food should consider Rise Up and Recover as an alternative. It’s designed to track both mood and meals to help users uncover unhealthy patterns and encourage healthier habits.
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6 WAYS TO PREVENT DEHYDRATION By Trina Crow Staying hydrated is important for maintaining health and keeping critical bodily functions working properly. This can be a challenge for some older adults because of changes that happen with age. Seniors may have a diminished ability to sense thirst or notice changes in body temperature, and may be taking medications that have a dehydrating effect. Being dehydrated can cause confusion, headaches, elevated heart rate, muscle weakness and fatigue. Because the effects of dehydration are so great, older adults need to be especially vigilant about getting enough water through the day. Seniors that think they may be dehydrated should discuss their symptoms with their doctor before making any changes to their fluid intake.
Stay hydrated all day with these six tips: 1. Talk to a doctor. Healthcare professionals may provide a recommendation about how much water someone needs and tips on managing water intake. 2. Create a schedule. It can be difficult to drink a lot of water in one sitting. Creating a schedule that accounts for physician-recommended intake and activity levels can help keep hydration on track. 3. Eat water rich foods. Eating cucumbers, watermelon, apples and other water rich produce can help seniors get more fluids at meal times. Broth is also a good option.
4. Make water more interesting. Don’t enjoy drinking water? Try adding small amounts of juice or f lavor to water. Popsicles are also a great option, especially on warmer days. 5. Reduce water loss. Excessive sweating can contribute to dehydration. Keeping inside temperatures at a reasonable level, and being mindful of fluid loss during activities can help you stay hydrated. 6. Don’t wait for thirst. By the time you feel thirsty, you may already be dehydrated. Trina Crow at Comfort Keepers has over a decade of experience as a caregiver. To seek assistance, reach out to her at (970) 515-7055.
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ADDED INGREDIENTS
HIDDEN SECRETS OF ADDED SUGARS By Hunter Harrell
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merica’s relationship with sugar is toxic. It’s full of empty promises – all calories and no nutritional value.
“The choice is yours,” said CustomCare Nutrition founder Kirsten Chesney. “You can eat well and pay the farmer, or you can eat unhealthy and pay the drug companies.” Chesney received her master’s degree in nutrition and functional medicine, then opened her own business offering a variety of services, including meal planning and grocery tours, in Flagstaff Arizona before moving to Durango in 2020. Chesney said many foods, including fruits and vegetables, naturally contain sugar, like the fructose in fruit that we eat. However, there’s a difference between natural sugars and added sugars. Natural sugars contain calories and nutrients, while added sugars contain all the calories without the nutritional value. Unfortunately, sugars are added to many of the items on the grocery store shelves. Sugar is often used for giving baked goods flavor, texture and color. Sugar feeds yeast to make bread dough rise. While making jams and jellies, sugar is added as a preservative. It is also used to balance acidity of foods containing vinegar and tomatoes. It’s also very common in beverages, like soda, juice and energy drinks. “Food is made to be sold rather than to be nutritious,” Chesney said. “It’s easy and cheap to put high-fructose corn syrup in a product rather than cane sugar.”
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RECOMMENDED CONSUMPTION The U.S. Departments of Agriculture and Health and Human Services Dietary Guidelines for Americans recommend that individuals over the age of two limit their added sugar consumption to less than 10% of their calories per day, and that children two and under consume no added sugars. However, adults consume an average of 22 teaspoons of sugar per day, according to the American Heart Association. That is nearly three times the stricter daily recommendation from AHA of 6 teaspoons for women and 9 teaspoons for men.
CONSEQUENCES Is short-term satisfaction worth the long-term effects? Sugar is stealthy. But there are subtle ways to monitor whether you’re consuming too much. “Common symptoms are headaches, fatigue and brain fog,” Chesney said. “Feeling shaky or dizzy is also a sign.” If a person eats sugar in excess of the body’s need for energy, it raises the blood sugar, and over time, it can increase insulin resistance. Though the effects start small, consuming too much sugar can lead to chronic disease, such as obesity, heart disease and type 2 diabetes.
REDUCING CONSUMPTION Luckily, there are several helpful strategies for reducing consumption of added sugars or cutting it out all together. One way to track the
amount of added sugar in your diet is to read nutrition labels. As of 2021, all food manufacturers are required to list the total amount of natural and added sugar on the Nutrition Facts label. Before this change, grocery shoppers had to scan the ingredients information for sugar disguised with other names. So, reading and understanding these labels is important and easier than ever. “The serving size is easy to ignore,” Chesney said. “Let’s say you had a box of Ritz crackers. If the serving size is 14 crackers, and you eat half the box, you have doubled or tripled the serving size.” How do you know if you’re on the right track? Chesney said to aim for typical natural sugars rather than added sugars, and less than 10 grams of total sugars per serving. “If you are going to have something with high sugar, and it is a piece of fruit, then pair it with something with high fiber,” Chesney said. “It slows the rate of digestion, which causes a more gradual rise in blood sugar.” Foods that have low-fat claims may also be disguised as healthy alternatives, when the products are actually sugar-laden. “Avoid items that say low fat as a health claim on it,” Chesney said. “Fat is flavorful. To replace that flavor, low-fat food items usually have a lot more added sugars.” For more information and tips from the Academy of Nutrition and Dietetics on reading nutrtion labels, see page 17.
Sugar by any other name is just as sweet: anhydrous dextrose brown rice syrup cane juice/syrup corn syrup crystal dextrose dextrose fructose fruit nectar glucose high-fructose corn syrup (HFCS) honey maple syrup invert sugar liquid fructose malt syrup molasses sucrose evaporated corn sweetener
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FIT FIVE
CALORIE-CONSCIOUS ROUTINES By Hunter Harrell
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t’s no secret that diet and exercise go hand-in-hand. Many of us spend time moving our bodies to indulge in a delicious plate of nachos with a draft beer or margarita. But when the number of calories we consume exceeds the number of calories we burn, it can be difficult to maintain a healthy body weight. The body uses energy from calories to perform executive functions, like breathing, maintaining body temperature, circulating blood, digesting food and repairing body tissue. The number of calories you burn in a day while at rest is your basal metabolic rate. Extra calories are stored in body fat, and roughly one pound of body fat stores an estimated 3,500 calories. Exercising helps convert those extra calories into energy. But the number of calories burned depends on the duration of the exercise, intensity and pace. The five exercises that follow are engaging ways to expend that extra energy.
RUNNING Want to engage in activities that offer short-term and long-term benefits? One 30-minute run can help burn between 200 and 500 calories. If you start running just three days a week, it can take less than three weeks to see the short-term benefits, such as more defined muscles and clear skin. In the long term, running can lengthen life expectancy because it improves circulation, lowers blood pressure and reduces stress hormones.
CALISTHENICS Calisthenics are exercises that allow a person to strengthen the body and increase endurance using their own body weight. Using varying levels of intensity and rhythm, calisthenics require no additional equipment to perform. High-intensity interval training (HIIT) is one of the easiest ways to burn calories in a short amount of time. See examples of five moves to add to your routine online at www.issuu.com/durangoherald/docs/2021_ fchl_prosperity_pages/18.
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CYCLING Whether cruising around town to commute to work or taking two wheels to the trails, bicycling is a popular method for residents to squeeze exercise into their daily routine. Though it varies by weight, cyclists can burn up to 300 calories in 30 minutes at a moderate pace of around 12 mph. Spring is mud season, so cyclists can enjoy riding the Animas River Trail or road cycling on County Road 141 and County Road 250.
SWIMMING Not only is swimming good for the heart, it is also a great way to burn calories because it works the entire body. On average, a 30-minute recreational swim can burn around 225 calories, while swimming laps can increase the number of calories burned to 375 calories. Swimming just 30 minutes a day can reduce the risk of heart disease by 30%, while incorporating different swim strokes can significantly strengthen different muscle groups.
DANCE For another full-body workout and big calorie-burner, try dancing to fast-paced or upbeat music. Disco, hip hop, salsa and swing are some of the best types of dance to practice for fitness. At 130 pounds, dancing for 30 minutes can burn as many as 150 calories. In the longterm, dancing can help maintain fitness as well as improve lung function, lower blood pressure and strengthen bones. Remember, current body weight, the duration of the routine and the intensity of each movement will each affect the number of calories burned during exercise.
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HOW ALCOHOL AFFECTS WEIGHT By Ashley Lucas
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ith hot summer days and barbecues around the corner, many of us will find good reasons to have a cool adult beverage in our hand. Can a person enjoy alcohol while trying to lose weight? Let’s dive in to learn the answer! Alcohol is processed through the liver. For 4-8 hours after downing a single shot, the liver will stop fat burn in order to process the alcohol. While the liver is preoccupied, the carbs from beverages like beer, sweetened drinks such as margaritas, mojitos or hard liquor with mixers (including tonic water) are building up. Keep in mind that alcohol is calorie dense, and, has no nutritional value. It is the first fuel source
to burn when ingested, which means that fat will not be utilized as long as alcohol is in the system.
imbibe, there are better options that won’t sabotage your efforts as significantly as others.
Depending upon your body size, one shot typically takes about 4-8 hours to process through the liver, but every subsequent shot adds on exponentially. Be aware that one night of heavy drinking, even if you’re drinking low carbohydrate beverages, could lead to one to two days of no fat burn. From an immunity standpoint, research shows that alcohol compromises the immune system and has the potential to increase your risk of poor health conditions. Thus, if the goal is weight loss (or enhanced immunity) it’s best to steer clear.
The best choices of alcohol to drink while attempting to maintain a healthy weight are hard liquors mixed with seltzer water and a squeeze of lemon or lime Or drink dry red or white wine. No matter what you choose, be sure to enjoy it responsibly.
If you’re celebrating and you do choose to
Ashley Lucas holds a PhD in sports nutrition and chronic disease. She is also a licensed, registered dietitian. She is the founder and owner of PHD Weight Loss and Nutrition, offering in-office and At-Home/Virtual weight management and wellness services. Visit www.myphdweightloss.com or call (970) 764-4133.
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HEALTHY ALTERNATIVES
MAKE BETTER CHOICES DINING OUT By Celestia French
T
rying to stay trim or make healthy food choices while dining on-thego? There are plenty of potential pitfalls that can thwart healthy eating efforts while dining out. But by following a few guidelines, you can be equipped to maintain a healthy diet no matter where you eat. Here are a few of the main ways to enjoy a healthier restaurant meal.
CURB ADDED CALORIES Most restaurant-prepared food is cooked to be delicious and visually
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Order off the kids menu: No, I don’t mean to get dinosaur-shaped chicken nuggets and fries. Most fine dining restaurants offer decent, adult-friendly meals in a more reasonable sized portion.
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Order off the a la carte menu: There are often lots of great protein, vegetable or starch options in the “sides” or “a la carte” section of the menu. Don’t be afraid to build your perfect meal this way instead of opting for an entrée.
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Eat half your meal, and take the rest to go. Bonus, you’ll enjoy the same meal twice! Split a meal with your dining companion. Want to eat the filet mignon with crispy onions and gravy with mashed potatoes? Do it! But share it with your friend, and get a side salad as a nutritious filler. FO U R C O R N E R S H E A LT H Y L I V I NG
DON’T DRINK EXTRA CALORIES It is surprising how many extra calories or grams of sugar and/or fat you may be drinking during a meal. If you’re thirsty for a better option, try these tips:
WATCH PORTION SIZES Standard restaurant entrées can often be two or three times the average portion size, and these extra calories add up fast. The problem is, larger portions are contributing to an increase in both obesity and disease. So here are a few ways to keep your portions in check:
preferred toppings, on the side and adorn your meal sparingly.
• appealing, but not necessarily to be healthy. Thank goodness these days there are some restaurants that are more health conscious and offer lower calorie and more health-centric options. Seek them out! But when you don’t have the luxury of a health-conscious eatery, beware of food preparation methods and other hidden sources of fat, sodium or calories in your meal. Here are a few ideas: •
Opt for raw or steamed foods instead of pan fried, deep fat fried or sautéed.
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Get your sauces, dressings and additional toppings on the side. Go for a little sprinkle or dip rather than dumping them all over the top. Take the baked potato for example: Get sour cream, butter, bacon bits and cheddar shreds, or any other
Avoid creamy or sugar sweetened beverages. • Opt for still or sparkling water with a twist of lemon or lime.
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Hot or cold herbal tea is also a delicious and low calorie option if you’d like a little more flavor.
IDENTIFY NUTRITIOUS OPTIONS No matter where you’re dining, it’s good to be prepared with a few go-to meals that will generally be a pretty safe and healthy bet. Here are a few of my favorites: • Eat a salad topped with a lean protein like fish, chicken breast, tofu or beans. But hold the croutons. It’s delicious topped with lemon juice and olive oil, or your favorite dressing on the side for dipping, not pouring.
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Order the leanest and cleanest protein option that you like, and swap the starch with an extra serving of raw or steamed vegetables. Sushi and/or sashimi (which usually consists of fish, tofu, egg or veggies and rice with seaweed) are simple, tasty options. When not slathered and topped with additional sauces and toppings– they can be a simple yet satisfying meal.
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If you like starches, look for a whole grain option like rice or quinoa (toppings or sauces on the side) or a starchy vegetable like sweet potato, yam, beets or carrots.
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Opt for a broth-based soup instead of their cream-based counterparts, which can be loaded with extra calories.
USE AVAILABLE RESOURCES FOR MORE INFORMATION •
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Ask questions. If you want to know more about the menu, don’t hesitate to ask your server. They will be able to help you navigate the menu items and ingredients to help you make the best choices for your dietary needs. Pick a restaurant and browse their menu beforehand. Decide on an order before you arrive and stick with it once you get there. This way you won’t b e tempted to get the double bacon cheeseburger and chili fries out of a moment of weakness.
Ultimately, dining out should feel like a treat. And while preparing your own food at home is generally the healthier option, it’s possible to eat well at a restaurant or when getting takeout. So, next time you find yourself with a hankering for restaurant fare, be prepared to make better nutritional choices.
Understanding nutrition labels Nutrition labels can be complicated. However, the following tips, courtesy of the Academy of Nutrition and Dietetics, can help you understand nutrition labels.
1. SERVING SIZE Serving size information on nutrition labels indicates both the recommended serving size and the number of servings contained in the package. Compare the portion size you actually eat to the serving size listed on the label. Some people may consume more than one serving size per meal, and that can affect just how much of each ingredient a person is eating, including ingredients like sodium or sugar that can be harmful if consumed in excess.
2. CALORIE COUNT Nutrition labels contain calorie counts, which can help people maintain healthy weights. Being at a healthy weight has been linked to a reduced risk for various conditions, including type 2 diabetes and cardiovascular disease. Nutrition labels list calories per serving, so people trying limit their calorie intake to lose weight or maintain a healthy weight should pay particular attention to this information.
3. DAILY VALUES The percent daily values, which are listed as “DV” on food labels, help consumers determine how particular foods fit into their daily diet. These values are based on a 2,000 calorie per day diet, though some people may need more or fewer calories than that. In addition, some people may need more than the 100% recommended daily value of a given nutrient. For those advised to heed the daily values recommendations, ingredients that are listed at 5% DV or less are considered low, while those that are 20% DV or higher are considered high. The AND recommends aiming low for ingredients like sodium, saturated fat and cholesterol, while high in vitamins, minerals and fiber can be beneficial. Always discuss your specific needs regarding calorie and nutrient intake with a physician. Find more information about nutrition labels at www.eatingright.org.
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EFFICIENT EATING
EASY STRATEGIES TO STAY ENERGIZED
A
little extra energy during the day could benefit anyone. Late morning mental fatigue and the post-lunch yawns may seem unavoidable, but there are plenty of ways to improve energy levels throughout the day. Healthy food is one of the simplest ways to boost energy naturally. Every part of the body, including the brain and heart, require energy to work. The body gets that energy from a balanced diet. An approach to diet rooted in eating to energize can change the way people feel, potentially helping them avoid unhealthy foods that won’t give them the boost they need. The American Academy of Nutrition and Dietetics notes that eating better is an effective way to improve energy levels. The AAND also recommends additional strategies for people looking to foods to provide an energy boost. •
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Eat every three to four hours. The AAND notes that eating every three to four hours helps to fuel a healthy metabolism. This approach also can prevent the betweenmeal hunger pangs that compel many people to reach for whatever food is readily available, even if it’s unhealthy. When eating every three to four hours, remember to prepare smaller portions than you would if you were eating three meals per day. The AAND points out that feeling comfortably full but not stuffed is a good indicator that you’ve eaten enough. FO U R C O R N E R S H E A LT H Y L I V I NG
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Aim for balance. A balanced plate should include foods from multiple food groups. The AAND notes that even a small amount of fat can find its way onto your plate, which should include a combination of whole grains, lean protein, fiber-rich fruits and vegetables, and fat-free or low-fat dairy. If that’s too much for a single sitting, ensure these food groups are represented on your plate at some point during the day.
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Avoid added sugars. Added sugars can adversely affect energy levels. In addition, the Centers for Disease Control and Prevention notes that consuming too many added sugars, which are found in sugar-sweetened beverages like soda and iced tea and sweet snacks like candy,
increases a person’s risk for obesity, type 2 diabetes and heart disease. The AAND notes that the energy provided by foods with added sugars is typically misleading, as it wears off quickly and ultimately leads to an energy crash. If you’re looking to eat and drink for energy, then choose water or low-fat milk instead of coffee and soda and replace sweet snacks with fruit. •
Choose the right snacks. The AAND recommends snacks have lean protein and fiber-rich carbohydrates. Lowfat Greek yogurt, apples, carrots and a handful of unsalted nuts are some examples of healthy snacks that will provide an energy boost between meals. See more advice on page 19.
EFFICIENT EATING
STAMINA SNACKS Foods to push past the post-lunch slump
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Smoothies: Add high-protein items to smoothies, including plant-based protein powders or ground chickpeas and kale, for an additional energy boost.
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Crackers and hummus: Purchase crackers made from almond flour for added nutrition and pair them with a healthy hummus dip. Hummus usually is made with chickpeas, garlic, tahini (ground sesame seed paste) and olive oil. It provides healthy protein and fat sources to keep you satiated.
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Overnight oats: Create a lunchtime or snack parfait using an overnight oats recipe. According to the Food Network, overnight oats are made by mixing old fashioned oats, milk (dairy or nut milk), yogurt, and other add-ins and letting the ingredients sit and thicken for at least five hours or even overnight. Experiment with the flavor profile by adding nuts (or nut butters), fruits and other spices.
unch is a welcome respite in the middle of the day. Lunch is coveted because it provides a break from work and a chance to sit down and refuel the body until dinnertime.
Choosing the wrong foods at lunchtime can exacerbate afternoon fatigue and compromise an individual’s ability to concentrate. According to nutrition experts, certain food combinations at lunch can satisfy cravings and keep individuals energized through the commute home. •
not covered with fatty dressings or cheeses. Add chopped nuts to salads for added texture, protein and nutrition.
Grain bowls: Complex carbohydrates can be high in B vitamins and whole grains will keep you satisfied longer due to their high fiber content. Eat complex, protein-rich grains, such as quinoa, farro or brown rice. Balance the grain with plenty of vegetables. Salads with nuts: Salads are a go-to healthy lunch provided they’re
In short, snack on vegetables, whole grains and lean protein, such as a quality white fish like wild cod. Starchy, cheesy and fast foods can contribute to fatigue that compromises afternoon productivity.
CANCER CENTER CLINIC We are open for scheduled appointments
For nearly three decades, we have been the hub of Cancer and Hematology services in the Four Corners area. We provide a complete range of diagnosis, chemotherapy, and support services. Visit our website for more information. www.sanjuanoncology.com
(970) (970)515-7055 515-7055 Home 233A-6, A-6,Durango, Durango, CO Home++Life Life+ +Care Care| 691 | 691CoCRRd233 CP, 81301 81301
970-335-9261 505-564-6850 1305 Escalante Dr., Unit 102 and 103 • Durango, CO 81303 S P R I NG 202 2
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RECIPES BREAKFAST
Preheat the oven to 400 degrees. Place baguette slices on a sheet pan, and brush both sides with ¼ cup olive oil. Bake until bread is toasted, about 10 minutes. In a mixing bowl, add ricotta, salt, pepper and 2 teaspoons olive oil. Spread ricotta mixture over bread and top with generous layer of strawberries. Garnish with basil and drizzle with balsamic glaze.
VEGETABLE FRITTATA 2 tablespoons olive oil 1 large leek 1 teaspoon salt 1 jalapeno pepper, seeded and diced 1 ½ cups sliced zucchini 1 ½ cups asparagus 1 cup baby spinach 1 ½ cup sliced, cooked potatoes 12 large eggs 1 pinch cayenne pepper ½ teaspoon black pepper 4 ounces crumbled feta cheese Preheat to 350 degrees. Heat oil in a skillet. Add leek and cook for about 5 minutes until translucent. Add jalapeno and zucchini. Cook until the zucchini is tender. Add asparagus and spinach and cook for about 1 minute more. Stir in cooked potatoes and let heat for about five minutes. Crack 12 large eggs into a bowl. Add cayenne pepper, salt and pepper. Whisk for at least 30 seconds. Put veggies in an oven-safe dish, then pour the eggs over the veggies. Add crumbled feta cheese and stir to distribute. Bake for 12-15 minutes, or until eggs are nearly set. Turn on broiler for 1-2 minutes to brown frittata top, then let cool slightly to serve.
LUNCH
CHOPPED SOUTHWEST SALAD Romaine lettuce 16 ounces black beans 16 ounces corn 1/2 cup red quinoa cooked 1/2 cup cherry tomatoes halved ½ cup cucumber diced 1/4 cup cilantro diced 1/4 cup red onion minced
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FO U R C O R N E R S H E A LT H Y L I V I NG
DINNER Avocado Dressing 1 avocado ½ cup cilantro 1 lime, juice and zest 2 cloves garlic, minced 2 tablespoons apple cider vinegar ½ cup water 1 teaspoon cumin 1 teaspoon salt ½ teaspoon pepper Chop romaine lettuce and place in a large salad bowl. Chop cucumber and onion ingredients to a similar small size. Drain and rinse the black beans and corn. Add all chopped veggies, black beans, corn and cooked quinoa to chopped lettuce and toss to evenly distribute ingredients. Serve with homemade avocado dressing. To make dressing, add all dressing ingredients to a high speed blender and blend until smooth.
SNACK
STRAWBERRY BRUSCHETTA 1 baguette, cut into 1-inch slices ¼ cup extra-virgin olive oil 2 teaspoons extra-virgin olive oil 2 cups ricotta 2 teaspoons salt 1 teaspoon pepper 2 cups strawberries, chopped 2 tablespoons fresh basil Balsamic glaze
SPRING VEGETABLE STIR FRY ¼ cup soy sauce (low-sodium soy sauce preferred) 2 tablespoons honey 2 teaspoons cornstarch 1 tablespoon ginger, grated 1 clove garlic 1 tablespoon oil (any works) 1 red onion, cut into bite-size strips 3 carrots, peeled and thinly sliced circles ½ bunch think asparagus, cut into bite-size pieces Salt and pepper to taste Combine soy sauce, honey, cornstarch, ginger, garlic, salt and pepper. For a little extra spice, add ½ teaspoon crushed red pepper. Heat oil in a large skillet and add onion and carrots. Cook on medium-high heat stirring every 30 seconds, until the onions are soft, about 4 minutes. Add asparagus and cook, stirring regularly until carrots are easy to pierce with a fork. Pour in prepared sauce and cook until sauce is warmed through and let it thicken to your liking. Remove from heat and serve with rice.
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SPRING BLOOD DRIVES COLORADO
April 30 1970 East Third Ave., Durango 9 a.m. - 1 p.m.
April 12 3250 30th St., Farmington 9 a.m. - 2 p.m.
May 9
475 East 20th St., Suite A, Farmington 9 a.m. - 5:45 p.m.
May 3
April 13 475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
May 11
Bloodmobile, 30100 Highway 160, Cortez 11 a.m. - 4 p.m.
1010 Three Springs Blvd., Durango 10 a.m. - 2 p.m.
475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
May 4
April 15 475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 13
Bloodmobile, 30100 Highway 160, Cortez 11 a.m. - 4 p.m.
720 East Oak Drive, Bayfield 12:30 - 5 p.m.
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 5
April 16 475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 14
April 11 1328 County Road 501, Bayfield 1 - 6 p.m.
1870 East Third Ave., Durango 9 a.m. - 1 p.m.
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 6
April 18 475 East 20th St., Suite A, Farmington 9 a.m. - 5:45 p.m.
May 16
April 13 Grange Room, 656 Highway 172, Ignacio 3-7 p.m.
1200 Carbon Junction, Durango 12:30 - 5 p.m.
475 East 20th St., Suite A, Farmington 9 a.m. - 5:45 p.m.
May 7
April 20 475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
May 18
April 14 1044 Park Ave., Pagosa Springs 2 - 5:30 p.m.
Fellowship hall, 495 Florida Road, Durango 11 a.m. - 3 p.m.
475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
May 12
1044 Park Ave., Pagosa Springs 2 - 5:30 p.m.
April 22 475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 19
700 Navajo St., Aztec 3 - 5:45 p.m.
May 21
1970 East Third Ave., Durango 9 a.m. - 1 p.m.
April 23 475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 20
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 25
April 25 475 East 20th St., Suite A, Farmington 9 a.m. - 5:45 p.m.
May 21
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
April 19 1000 Rim Drive, Vallecito Room, Durango 11 a.m. - 2:30 p.m.
110 West Progress Circle, Cortez 9 - 11:30 a.m.
May 26
April 27 475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
May 23
475 East 20th St., Suite A, Farmington 9 a.m. - 5:45 p.m.
April 19 259 West Ninth St., Durango 8 - 11 a.m.
1970 East Third Ave., Durango 12:30 - 4:30 p.m.
May 28
1970 East Third Ave., Durango 9 a.m. - 1 p.m.
April 29 475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 25
475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
May 27
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 27
201 South Park Ave., Aztec 11 a.m. - 2 p.m.
May 28
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
April 6
April 8
April 9
1970 East Third Ave. Suite 107, Durango 12:30 - 4:30 p.m.
April 14 515 North Park, Cortez 2 - 5:30 p.m. April 15 508 East Main, Cortez 11 a.m. - 3 p.m. April 16 130 Grand Ave., Mancos 11 a.m. - 2:30 p.m.
April 21 1970 East Third Ave., Durango 12:30 p.m. - 4:30 p.m. April 21 470 Goddard Ave., Ignacio 1 - 5:30 p.m. April 22 900 Trans Lux Drive, Durango 11:30 a.m. - 4:30 p.m. April 25 33057 Highway 160, Mancos 9 a.m. - 12:30 p.m. April 26 800 South Eighth St., Pagosa Springs 10 a.m. - 2 p.m. April 27 Bloodmobile, 801 N. Broadway, Cortez 1:30 - 4 p.m.
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NEW MEXICO
April 29 201 South Park Ave., Aztec 11 a.m. - 2 p.m.
April 6
475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
April 30 475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
April 7
403 East Zia St., Aztec 8 a.m. - 2:30 p.m.
May 2
April 8
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
475 East 20th St., Suite A, Farmington 9 a.m. - 5:45 p.m.
May 4
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
475 East 20th St., Suite A, Farmington 10:30 a.m. - 6 p.m.
May 6
April 11 475 East 20th St., Suite A, Farmington 9 a.m. - 5:45 p.m.
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
May 7
475 East 20th St., Suite A, Farmington 7:30 a.m. - 3 p.m.
April 9
FO U R C O R N E R S H E A LT H Y L I V I NG
SPONSORED CONTENT
A COLLABORATION OF HEALING ARTISTS By Tim Cosgrove “I've got a great studio space, about 285five square feet, with natural light for holistic practitioners to offer sessions and teach about their work,” said director of Mountain Medicine Healing Arts Studio Tyler VanGemert. The studio is located on Durango’s Main Avenue. VanGemert recently renovated and redesigned the entire office to create a vibrant space for healers to work. “The vision is this will be a collaboration of healing arts professionals and natural medicine practices for health and well-being of the mind, body, emotions and spiritual life.” VanGemert has been an acupuncture practitioner in Durango since 2008. For the last eight years, his Mountain Medicine practice has been located in the North Point Building across the street from Buckley Park and next door to the Herald. Tyler is experienced in Eastern Medicine practices, including acupuncture, herbal medicine, Asian bodywork techniques and cupping. Mountain Medicine Healing Arts Studio has been operational since November of 2021 and currently hosts several wellness professionals. They include massage therapist Gregory Lavenburg, yoga therapists Sara Tweedie and
Angel Lucia, Qi Gong instructor Eric Roig and Falun Dafa meditation with Johanna Schwaiger. Hannah O Wilder joins the collective with a master’s degree in Integrative Healing Arts and facilitates transformative sound, movement and voice exploration. It's a talented community that continues to grow as more exciting offerings happen each time a new member arrives. The studio is approximately 14-feet by 20-feet and can comfortably hold eight to ten people. There is a huge west-facing view of Perin’s Peak and Hogsback. New wood laminate floors, an abundance of natural light, great ventilation and climate control make the space comfortable. The studio is one story above and away from Camino Del Rio/Highway 550, but the front access is on Main Avenue, which is at ground level and wheelchair accessible. The space is quiet and clean. Internet access is provided. The building itself has restrooms and free parking. As a teacher that has reserved the studio, you can envision greeting your guests at the reception counter as they take off their shoes, help themselves to filtered water or tea, and walk toward the back of the studio. VanGermert’s acupuncture office is on the left
and his treatment room on the right. There are cubbies in the studio for guests to place their personal belongings. “This space was created to give and receive healing, it’s a place where all different types of health care professionals can offer workshops or continuing education classes,” VanGemert said. “We are a lighthouse for wellness, radiating exponentially as more practitioners come together. Healers can hold weekend workshops and natural medicine training. I would love to bring in teachers that host continuing education classes for wellness professionals." The studio is rented in blocks of time. There are morning (7:30 -11:30 a.m.), afternoon (noon - 4 p.m.) and evening (4:30 - 8:30 p.m.) blocks available each and every day of the week. Depending on the time, VanGemert may have an acupuncture session happening concurrently with a meditation class. One block of time costs $25 for the full four hours. If additional blocks are needed, the price per block is discounted. VanGemert believes this collaboration of healing arts professionals provides a healing effect that is bigger than the sum of its parts. “It is an exciting model for health and wellness!" Visit www.mountainmedicine.studio for more information about Mountain Medicine Healing Arts Studio, contact VanGemert at (970) 247-1233 to schedule a time to meet, or stop by the Durango Farmers Market to say hi.
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A PLACE TO
FOR OVER 20 YEARS
We have quality assisted living services that help you thrive. Our commitment to care and community stands the test of time, and we look forward to being a home to you or a loved one for years to come. Welcoming, inclusive community • Dedicated, dependable staff Engaging activities & events • Nutritious restaurant-style dining • Specialized safety protocols
505.324.6200 1091 West Murray Drive • Farmington, NM 87401 TheBridgeAtFarmington.com
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