Four Corners Healthy Living - Summer 2022 by Ballantine Communications

Summer 2022

WORKPLACE WELLNESS stress management

•

i m p o rta n c e o f ta k i n g t i m e o f f

•

h e a lt h p r o g r a m s

CONTENTS 03 LETTER FROM THE EDITOR

C HIE F E XE C UTIVE O FFIC E R

Carrie Cass

04 WORK-LIFE BALANCE Stress management strategies 04

E D C AB K J I H FG P O N LM U T S QR Z Y X VW

06 CONSUMER CARE Invest in items for a safe, comfortable workspace

08 TECH TOOLS Productivity is a tap away

10 OUT OF OFFICE Using paid time off is important

12 FIT FIVE Simple moves to do at a desk

14 HEALTHY ALTERNATIVES

15 RECIPES Enjoy cooking outdoors this summer

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 MULTIME DIA SALE S DIRE C TO R

Jamie Opalenik MARKE TING C OO RDINATOR

Megan Milstead ADVE RTISING

Kelly Bulkley Kirby Earl Joe Nelson Carter Reed Shell Simonson Gayle Vitarius P RODUC TION

Ryan Brown Production Manager

Try healthier ways to grill

Carrie Cass

Wes Rowell

DIRE C TO R O F FINANC E

16 HEALTH PROGRAMS

FO U R C O R N E R S H E A LT H Y L I V I NG

Tap into available resources

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 It took me nearly 30 years. But, I finally see why so many adults want to run away and join the circus. Circus performers typically have an incredible sense of balance in their lives. Between the hours that many of us work to earn a living and the hours we spend tending to our relationships and household responsibilities, caring for our well-being can fall to the wayside. Ultimately, this issue is dedicated to trying to find that balance in the circus that is life. The juggling act that includes balls labeled: pay the bills, shuttle the kids to practice, finish the project, pick up groceries and schedule some self-care or social outing. Wellness is affected by our environment, and that includes the workplace. In this issue focused on Workplace Wellness, discover how others manage their juggling act by setting boundaries between personal and professional life. Implement new stress management strategies to prevent the negative side effects of tension and toxic work environments. Since the summer season is all about enjoying time outside, explore how to make grilling more healthy. Try some of the tasty recipes included in this section. Find encouragement to take a vacation for your well-being and ways to make the most of your time off work. Then, read on to learn about the health resources available to employees through their workplace. Browse the Tech Tools department for helpful apps that manage calendars, reminders and screen time, or see how to craft a workspace that is more comfortable and safe, no matter what the job entails. Finally, don’t miss out on Fit Five for tips on incorporating regular movement into a daily routine for desk workers.

NEW! AquaGold Red Carpet Facial 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, Ashley Sutton Sarah Packard Normand RN, BSN, CLT Dermal Fillers, Ultherapy Skin Tightening, RN, BSN, LE PDO Thread Lift, AquaGold Glow Facials, Lasers, Ultimate Body Contour, and 3057 Main Ave. more are some of the amazing Durango, CO treatments offered. 81301

www.aestheticsdurango.com

(970) 799-3610

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

Thanks for reading,

970-335-9261 505-564-6850 1305 Escalante Dr., Unit 102 and 103 • Durango, CO 81303 S U M M E R 202 2

WORK-LIFE BALANCE

STRESS MANAGEMENT STRATEGIES

ost workers report experiencing stress related to their jobs. For some, stress on the job can take a toll on both physical and mental health. When a workplace does not invest in resources to meet a worker’s needs, job stress can lead to poor health, or potential injury. Of course, there are a number of factors that cause stress in the workplace. Some of those might include low salaries, excessive workloads, lack of opportunities for advancement or growth, lack of social support, conflicting demands or unclear expectations and workers left out of decisions that affect their daily tasks. Unfortunately, The Regus Group reports that stress levels in the workplace are rising, with six in 10 workers in major global economies experiencing increased workplace stress. Workers forced to take on too much work or those tasked with performing jobs beyond their own abilities or support systems might not be able to do much to quell those demands. However, every person can start managing some of this stress by employing these simple strategies. •

EMBRACE PLANNING. A survey from psychologist Robert Epstein asked more than 3,000 participants in 30 countries which stress management technique was most effective at helping them overcome their stress. The study discovered that participants felt planning was the most effective way to manage stress. Planning is essentially a proactive approach to managing stress by fighting it before it even starts. Smartphone apps make it easier than ever to schedule your time. Utilizing such apps or opting for the more traditional route by using a day planner can be a highly effective way to manage stress. FO U R C O R N E R S H E A LT H Y L I V I NG

•

COMMUNICATE MORE EFFECTIVELY. Practice open communication and proper conflict management with colleagues. Negative working environments can be stressful, leading to dissatisfaction on the job. Openly communicating with colleagues and resolving conflicts in a proper, professional way can foster a positive working environment, potentially contributing to greater job satisfaction. TAKE BREAKS. A heavy workload may compel people to sit at a desk and keep working until quitting time. However, that approach takes both a physical and emotional toll. Sitting for long periods of time without getting up not only increases a person’s risk for various diseases, but it also can contribute to something known as decision fatigue. Decision fatigue occurs when someone must make frequent decisions throughout the day. Without a break, the ability to reason

becomes compromised, and you may end up making poor decisions or feeling less confident in decisions, which may increase stress levels. Frequent breaks, even if they’re just brief walks to get a glass of water, can help avoid both the physical and emotional effects of stress. •

PRACTICE COGNITIVE REFRAMING. Cognitive reframing is another effective stress-management technique that involves changing the way you look at something so your experience of it changes. Psychologists note that cognitive reframing is effective because the body’s stress response is triggered by perceived stress and not actual events. So by reframing the way you perceive a potentially stressful event, you can change your body’s response to it. This technique is most effective when people are mindful of their thoughts, particularly those that might be negative or stress-inducing.

MOUNTAIN MUSINGS

HOW DO YOU FIND WORK-LIFE BALANCE? ANDY GLOVER “I like to keep my overhead low and I don’t hang my hat where I can’t reach it. Cultivating an appreciation for simple pleasures.” CHRIS SHORT “The way I balance life is decompression. Whether it’s taking time to connect with work friends off the clock or heading home and taking some me time, I focus on things other than work.” ALICIA SPEAR “I think being comfortable with saying no is what allows me to have a sustainable balance. I give myself permission to not look at emails over the weekend and balancelifestyle with income, among other things.”

S U M M E R 202 2

CONSUMER CARE

INVEST IN ITEMS FOR A SAFE, COMFORTABLE WORKSPACE By Gracie Rowell

reating a positive environment for work is crucial not only to one’s sanity, but also to one’s productivity. Having a comfortable workplace while being efficient and happy is every employee’s goal, no matter the field. Here are a few ways that any employee can introduce physical, cognitive and organizational ergonomics into their workspace. COMFORT– BUT FASHION Being comfortable is important for workers on their feet all day. Investing in supportive insoles and quality socks could be a bit pricey. Yet, it is so worth the investment. So many of our local shops offer a variety of socks in fun patterns and colors. When shopping locally, there is no wait on the product and no added shipping cost. Best of all, that money goes back into our community. Another item that provides important protection is eyewear. If there is any chance of a fragment of any material flying back into

FO U R C O R N E R S H E A LT H Y L I V I NG

the eyes, then some protective gear needs to be worn on the job. In the last few years, the eyewear game has grown. Some protective products stick to resting on the ears, while others have a band to wrap around for security. Today, some brands of eye protection also offer fun colors or patterns. An eye care provider can provide a prescription to a variety of places that manufacture protective eyewear, and they can make a custom pair. No need to have two layers anymore!

HOME BASE The desk space should take elements of ergonomics to heart. To start, the top of a computer monitor should be about eye level while seated. This allows for improved posture. Feet should be able to touch the ground with ease. Wrists should be parallel to the forearms, while elbows are close to the body, yet supported by armrests. These can all be relatively inexpensive changes depending on what needs to be changed. Ergonomics also focuses on organizational and cognitive elements of work efficiency. It turns out there was a reason mom was always saying to go clean your room. A clean workplace not only provides balance, but it also saves time.

Being able to identify where every item is will save time and future stress. Invest in a small desk organizer for pens, pencils, chargers and more, so that all items can be readily available.

RELAXATION AFTER-HOURS Getting home from a long day of work can be exhausting. All that is left to do? Relax. To prevent pain and relieve stress, consider purchasing items that can provide a sense of comfort. For example, try investing in a quality neck pillow. Waking up with a crick in the neck is one of the worst feelings, and going to work with it makes the situation worse. Indulge in a neck pillow for sleeping, this way the neck is staying in one position and the pillow is supporting the head. Another option is a maternity pillow. And no, you do not have to be pregnant to enjoy its benefits. It can help with back pain, promotes blood circulation and gives a similar experience to a weighted blanket. These comfort items can be easily found in stores or online.

DURANGO

PALM READINGS ✶ AURA CLEANSING CHAKRA BALANCING ✶ HOLISTIC HEALING

What if...

I get injured I get sick I need medicine

What if...

I have a health insurance broker I trust that cares about me.

SPECIALIZING IN LOVE & RELATIONSHIPS FAMILY, MONEY, CAREER AND PAST PRESENT AND FUTURE

970-426-8265

NO CHARGE FOR BROKER ASSISTANCE. ICHRA SPECIALIST Local Broker Team: Merida Odiorne, Jay Short, Angie Dinger & Forrest Jones

JAY SHORT INSURANCE

As they cared for you, so can you for them.

2022 Leader in Experience Award Winner

Keeping seniors safe and independent at home….

Where they want to be!

Proud, caring partner, to assist our Veterans.

Call today for a free in-home assessment 970-264-5991 visitingangels.com/southwestcolorado

• Providing a supportive setting while maintaining independence and personal choice • Affordable – All Inclusive Pricing Starting at $3275! Medicaid accepted • Located in a quiet residential neighborhood with mature landscaping • Medication Admin, Home Cooked Meals, Outdoor Garden Areas and Personal Care • Voted Best Assisted Living every year for the last decade!

seniorhousingoptions.org or call 970.565.2047 120 South Madison Street Cortez, CO 81321 S U M M E R 202 2

TECH TOOLS

PRODUCTIVITY IS A TAP AWAY By Gracie Rowell Returning to a well-managed routine can be tricky. Getting the motivation to do so can be more difficult than the task itself. This does not mean that it is impossible, though. Using a smartphone to send reminders throughout the day can provide a sense of security and comfort, especially for those that have difficulty remembering every little task. By using a smartphone or desktop, one can be productive at work and home, as described by the apps below.

REMEMBER THE MILK

TOGGL TRACK

RESCUE TIME

FREEDOM

A platform that is cleverly named to help remember the tasks to do throughout the day. Let’s be honest, sometimes it is hard to remember all the tasks at hand. Remember the Milk provides a sense of security in those little things that are forgotten. Users can add an event, note or task to a to-do list and set it up when the reminder goes off. This todo list can be shared with all multiple devices and others on the platform. Let’s say a family member needs to do the dishes. The app sends them a nudge, and it will remind them. This app can help everyone stay on top of their tasks in and out of the workplace. The app is free to download, and offers in-app features for purchase.

Now that the reminders have been sent thanks to Remember The Milk, it is time to see how much time is spent on each task. While the reminder itself may be helpful, it is also important to see if there is too much time being spent on a minuscule item when there are bigger fish to fry. Toggl offers One-Tap time tracking to keep it easier on the user. Simply log the events in the calendar function and provide a time estimate. Toggl will track the time recorded and show users a visual representation of time spent with graphs and charts. Use Toggl to manage time on each task and to stay on time with the time tracking. The app is free for download, and does not require any in-app purchases.

This application focuses on all devices, not just mobile phones. With android, ios and desktop apps, users can identify how much time is spent on any device at hand. The app offers notifications for screen time, reports on time management, a planner and a function that allows unproductive notifications to be silent during the desired work time. Try using this app to manage and track time spent on certain tasks, such as responding and writing emails, organizing data and files and attending meetings. Rescue Time is a great tool to provide balance between work and screen time, even at work. Rescue Time is free to download and also offers in-app purchases for upgraded features.

Tired of getting social notications while at work, then forgetting to respond? Freedom offers a free solution to this problem so social media notifications are saved for later. Freedom users have the ability to put other applications on schedules that will prevent notifications from popping up until the user allows wants to see them. Users may pick which app notifications are blocked until the end of the work day or another preferred time. It is surprising how much one might enjoy the lack of interruptions throughout the day, and how much more engaging social media can be when used with intention. The app is free to download and offers upgrades for purchase.

FO U R C O R N E R S H E A LT H Y L I V I NG

*PRF*

Spec Ad Only This ad will not appear in the Yellow Pages Johnson Physical Therapy & Rehab PC 970-564-0311 1280 N Mildred Rd Suite 2 DURY - DURANGO - CORTEZ 11/2019 Physical Therapists

*R1100487265-100* Ad ID: Team: UDAC: Rep ID: Rep Name: Sls Office: Cust ID:

R1100487265-101 ASEC-East and West HPS 183520 Martin,M ALBU 5206191993

CS Version: 101 Created Date: 08/22/19 Tracking TN: No Artist: Psalm Lalicon QC: Psalm Lalicon CMR Number: CMR Client:

• Physical Physical & Occupational Occupational Therapy •• Specializing Specializing in Orthopedics Orthopedics • Spine Spine & & Sports Sports Medicine Medicine & Therapy in • Physical & Occupational Therapy •••Physical && Occupational Therapy ••Specializing inin Orthopedics Sports Physical Occupational Therapy Specializing Orthopedics•••Spine Spine&& SportsMedicine Medicine • Hand Hand Therapy Therapy •• Dry Dry Needling Needling •• WorkSteps WorkSteps Provider Provider •• Lymphedema Lymphedema Management Management •••Hand • Dry Needling • WorkSteps Provider • Lymphedema Management Hand•Therapy Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Specializing in Orthopedics • Spine & Sports Medicine

• Hand Therapy • Dry Needling • Neurological Rehab • Lymphedema Management Landon Lavene, DPT • Sarae Mele D.P.T. Landon LandonLavene, Lavene,DPT DPT• •Sarae SaraeMele MeleD.P.T. D.P.T.

Najib Johnson P.T., M.T.C. Most Insurance Plans Accepted Maeselle La Paz D.P.T Most MostInsurance InsurancePlans PlansAccepted Accepted Dee Prock M.P.T. • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • DryCarpenter Needling • WorkSteps Management Julie O.T.R.Provider • Lymphedema Johnson Physical Kari Cockrill O.T.R., C.H.T. Therapy • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine Thomas Ramage P.T., D.P. T. • Lymphedema Management • Hand Therapy • Dry Needling • WorkSteps Provider Landon Lavene, DPT • Sarae Mele D.P.T. Most Insurance Julia Liska MS OTR

www.johnsonptco.com

(970) 515-7055

Plans Accepted

Most Insurance Plans Accepted

Landon Lavene, DPT • Sarae Mele D.P.T.

Home + Life + Care | 691 CR 233 A-6, Durango, CP, 81301

Most Insurance Plans Accepted Color Appearance Appearance & & Small Small Type Type Disclaimer Disclaimer Color Color Appearance &&Small Disclaimer Due to to variations in in the the printing process and newsprint newsprint stock, stock,the the ad ad quality quality and/or and/or color color may may appear appear different different in in the the printed printed publication, publication,and and misregistration misregistration of of small small type type isis possible. possible. Color Appearance SmallType Type Disclaimer Due variations printing process and Due the and Duetotovariations variationsininthe theprinting printingprocess processand andnewsprint newsprintstock, stock, theadadquality qualityand/or and/orcolor colormay mayappear appeardifferent differentininthe theprinted printedpublication, publication, andmisregistration misregistrationofofsmall smalltype typeis ispossible. possible.

PRIMARY CARE

ACCEPTING NEW PATIENTS

Color Appearance & Small Type Disclaimer

Due to variations in the printing process and newsprint stock, the ad quality and/or color may appear different in the printed publication, and misregistration of small type is possible.

SERVICES

PROVIDERS MORIAH TARPEY MD, FAAP

Physical examinations

CAITLIN MOONEY PA-C JACOB ANDERSON DO

AMANDA MULLEN MD

Color Appearance & Small Type Disclaimer Due to variations in the printing process and newsprint stock, the ad quality and/or color may appear different in the printed publication, and misregistration of small type is possible.

Well health care Age-specific care from neonates-geriatrics Family Medicine Pediatric care and immunizations

BRANDON SANCHEZ PA-C JASON EVERSOLE DO

Wound Care

COURTNEY JONES MD

Acute and Chronic Care And more

KAREN SIEGEL NP

YOUR HEALTH IS OUR PRIORITY Southwest Medical Group, Primary Care 1311-A North Mildred Road Cortez, CO 81321 (970)564-2662 (970)564-2658

WWW.SWHEALTH.ORG

Southwest Medical Group, Mancos Valley 111 East Railroad Ave Manco, CO 81328 (970)533-9125 (970)533-7310

S U M M E R 202 2

OUT OF OFFICE

USING PAID TIME OFF IS IMPORTANT Vacations can benefit mental, physical well-being

aise your hand if you have ever wished for a shorter work week. For many employees, holidays and vacation time is a time for mental or physical reprieve. Though many professionals wish they worked fewer days each week, those same people likely aren’t taking advantage of their hard-earned vacation time. According to the “2018 State of the American Vacation” report from the U.S. Travel Association, more than half of all working Americans have unused paid vacation days. According to the USTA’s Project Time Off, Americans are taking roughly one less week of vacation per year than they did in the mid-1970s, and the trend continues to decline. Workers in this study cite several reasons for skipping vacations. Some include feeling an obligation to employers or worrying that it may make them stack up poorly against coworkers when being reviewed for promotions or raises. It’s tempting to skip vacations to be more productive. In reality, workers may be doing their productivity a disservice by failing to rest and recharge. Working long hours with no time off can negatively impact health and relationships. Here’s five reasons all workers should make time off work a personal priority.

FO U R C O R N E R S H E A LT H Y L I V I NG

1. STAY HEALTHY A study published by the National Center of Biotechnology Information found that men who were at risk for heart disease and skipped vacation were 30% more likely to have heart attacks than those who took extended time off during the year. Similar effects occur in women. Taking little or no time off also could put individuals at increased risk for anxiety, depression, obesity, insomnia and other stressrelated illnesses, particularly among females. Simply taking a vacation or two per year can help tame stress and improve your long-term health outlook.

2. AVOID BURNOUT Focusing attention on new scenery and activities for a week or more can improve performance upon returning to work. The USTA also indicates having a vacation to look forward to can motivate individuals to finish a project or report in a timely manner.

3. ENJOY WORKING The Society for Human Resource Management said that 78% of human resources directors found that employees who took more vacation days reported higher job satisfaction. That could be because vacations help people feel less stressed and generally happier, which can extend to the workplace.

4. DEVELOP RELATIONSHIPS Having fun with the family away from the distractions of daily life is a major advantage of vacationing. Few families have consistent time to spend together, but vacations enable everyone to take a break from a routine and focus on one another.

How to make the most of PTO L et

go of the guilt

Studies have shown that nearly 25% of Americans feel guilty for taking time off. This is likely how many small business owners with limited staff feel, too. What’s more, thanks to smartphones, many professionals feel constantly connected to the workplace. It is common for employees to continue checking emails while on vacation. Don’t hesitate to set an automatic away message, and return ready to reply with a fresh attitude.

U se

mor e time , not less

Many professionals schedule days off with a regular frequency, in the same way that athletes build recovery days into intense training routines. Allowing the body and mind to rest is part of showing up to do our best on other days. It typically takes employees at least two days to disconnect from what’s happening or not happening without their presence in the workplace. If a position has less flexibility to take frequent days off, work to schedule longer vacations of at least a week to truly enjoy the time away from a regular routine. Use holidays and weekends to take advantage of time off using fewer days.

E xplor e

something new

Vacation allows people time to explore personal interests, which benefits our well-being in many ways. A change in scenery can often lead to a positive shift in our perspective. Consider choosing a destination with many sights to see, or plan a vacation around activities available in other areas, such as music festivals or mountain biking trails. Even employees enjoying staycations can explore something new at home, such as a hiking trail, art class, local attraction, restaurant menu or retail location.

S U M M E R 202 2

FIT FIVE

SIMPLE MOVES TO DO AT A DESK By Gracie Rowell

s people have returned to offices, they must adjust to sitting at a desk for several hours a day. Exercising before or after work is not always an option. Between the cost of energy, time and money, getting to the gym can be difficult. But fret no more. Fit Five is dedicated to those that do not always have the time or energy to hit the gym. These moves are meant to give individuals a little more balance at work, so there is an element of physical activity that can get the endorphins flowing again. OBLIQUE TWISTS

Never forget about leg day. With this move, the quads are stretched, and given the power to get through the day at a desk. This move could be done while typing at a computer and is very versatile. Sit up straight in a chair and have the feet touching the floor. Lift one leg until it is parallel to the ground and hold for a couple of seconds. After this, slowly lower the leg back to the ground. This motion will create a tightening or tension in the upper thigh. Repeat the process with both legs ten times.

This move is similar to the seated leg extension but adds a focus on the ankle and foot. Raise one leg in the air while sitting, and begin drawing the letters of the alphabet while that leg is parallel to the ground. Repeat with the other leg once all 26 letters have been drawn. This move is recommended when there is not always time to get up and walk around the room, but it gets that blood pumping again.

E D C B A K J I FGH P O N M L U T S QR Z Y X VW

It is finally time to use that rolling chair for more than spinning until dizzy. Begin with a firm grip on the desk, and place thumbs under the edge. Begin spinning as far as comfortable to one side and then rotate to the other. Make sure that feet are not touching the ground. Continue this side to side motion for ten times on each side. The goal here is to strengthen the core whilst stretching the back. This move could be done in any chair, not just a rolling chair, but this requires focusing on making sure the core is doing the turning.

SEATED LEG EXTENSIONS

ANKLE ALPHABET

FO U R C O R N E R S H E A LT H Y L I V I NG

SEATED CHAIR RAISE Take it back to kindergarten with crisscross applesauce. Use the chair to get into the criss-cross sitting position, and use the armrest to extend your arms, raising your body up. Hold this position for 2030 seconds and then lower back down to a preferred seating position. Try to do this every hour for just 20-30 seconds to focus on having a firm core and building strength in the arm muscles.

SHOULDER STRETCH Don’t forget to stretch! Before or after exercising those arm muscles, make sure to feel warmed up or follow up to release tension. Raise the right arm and bend at the elbow, so that the right hand is touching the left shoulder behind the back. Hold this stretch for a couple of deep breaths. After this, switch to the left arm bent with the left hand touching the right shoulder. This move should help release any tension before or after exercises at the desk.

Helping you find your TRUE PURPOSE Achieve your BEST LIFE RELEASE subconscious limitations Through QUANTUM HEALING HYPNOSIS TECHNIQUESM

Holistic Mental Health Services AwareCare Durango 170 E. 12th St., #10 Durango, Colorado 81301

AwareCareDurango.com 970-335-9548 holly@awarecaredurango.com

INTRO OFFER New and Returning students 30 days

1305 Escalante Dr, Ste 202 Above Sunnyside Farms Market in Purple Cliffs Wellness Center.

S U M M E R 202 2

HEALTHY ALTERNATIVES

TRY HEALTHIER GRILLING HABITS

ummer is synonymous with many things, including family vacations and relaxing days by the river. For foodies, perhaps nothing evokes the spirit of summer more than grilled foods.

ground beef with lean ground poultry, which contains less saturated fat than red meat. •

Grilling is a beloved tradition, but it’s not necessarily the healthiest method of cooking. Traditional backyard barbecue fare like hot dogs and hamburgers likely won’t make your nutritionist’s heart f lutter, but there are ways to enjoy the flavor of grilling without compromising a nutritious diet. •

REPLACE BURGERS AND HOT DOGS WITH HEALTHY PROTEINS. The occasional hamburger or hot dog won’t do much damage, but people who regularly grill should skip these summertime staples and replace them with healthy proteins. The American Heart Association reports that fish and skinless chicken breasts are healthy alternatives to hamburgers and hot dogs. Burger devotees can still enjoy their go-to grilled food, but replace

FO U R C O R N E R S H E A LT H Y L I V I NG

•

AVOID OVERDOING IT. Most people have overindulged at a backyard barbecue at one point or another. The relaxed, party-like atmosphere of the backyard barbecue makes it easy to snack on chips and other unhealthy fare before moving on to burgers and hot dogs. Hosts can do guests a favor by replacing snacks and sides like chips and potato salad with healthier fare like celery, fruit salad or chickpea salad. Keep portions of grilled fare as close to a healthy size as possible. The AHA notes that a healthy portion of meat is around three ounces and no more than six ounces. CREATE A SALT-FREE RUB. There’s no denying salt makes food more flavorful. But that flavor comes at a high cost. The health care experts Piedmont note that excessive amounts of salt can contribute to inflammation from fluid retention and

increase a person’s risk for hypertension, or high blood pressure. Salt may be a goto for many grilling enthusiasts, but it doesn’t have to be. A salt-free rub made with chili powder, garlic powder, paprika, and/or other spices is an effective and salt-free way to add flavor to meat, chicken and fish. •

GRILL MORE VEGETABLES. Grilled vegetables, whether they’re part of kebabs or simply grilled alongside the main course, add significant flavor and provide all the health benefits of veggies cooked in more traditional ways. The AHA notes that coating vegetables in a healthy oil like olive oil makes it easy to grill them directly over an open flame without sticking. Cooking in this way imparts that signature smoky, grilled flavor to vegetables.

This summer, grilling can be as healthy as it is flavorful. All it takes is a few simple strategies to make the menu at your next backyard barbecue one any doctor would love.

RECIPES TLT

TERIYAKI CHICKEN SKEWERS

MARINADE

GRILLED PEACH CRISP 1 peaches chopped ½ teaspoon cinnamon ½ teaspoons vanilla ¼ cup oats ¼ cup walnuts ⅛ cup whole wheat flour ½ cup unsweetened applesauce 1 teaspoon salt Preheat the grill. Chop a peach into bite-size pieces and spread on a square of aluminum foil (about 12 inches by 12 inches) for quick cooking. Sprinkle peaches with cinnamon and vanilla. Combine the remaining ingredients for the topping, and disperse oat mixture over peaches evenly. Fold and pinch the edges of the aluminum foil at the top and place on the grill for about 15 minutes, or until peaches are softened.

1 pound boneless, skinless chicken breast 2 cups fresh pineapple 2 bell peppers, any color 1 small red onion 1 teaspoon olive oil Salt and pepper to taste Skewers (metal or wooden) ½ cup teriyaki sauce

¼ cup soy sauce 2 tablespoons apple cider vinegar ½ teaspoon cumin ½ teaspoon smoked paprika ½ teaspoon maple syrup ½ cup water 1-2 teaspoons liquid smoke (optional) SANDWICH 3 ½ ounces grilled tempeh 2 slices of bread 1 sliced tomato Lettuce leaves Condiment of choice Combine soy sauce, apple cider vinegar, cumin, smoked paprika and water in a small saucepan over medium heat. Bring the mixture to a boil for 1-2 minutes, then turn off the heat. Add liquid smoke, if desired. Slice tempeh into bacon strips and place them in a dish covered to marinate. Leave the slices in the marinade for at least one hour, or overnight. Grill the tempeh for 16 minutes, turning every four minutes, until crisp. Tempeh “bacon” will keep for about 5 days in the fridge. Assemble the sandwich and enjoy.

SIMPLE SLAW 4 cups of red cabbage, shredded 4 large carrots, shredded 5 green onions, chopped ¼ cup Olive oil ¼ cup apple cider vinegar 1 tablespoon honey or maple syrup 2 small cloves of garlic Salt and pepper to taste Fresh parsley, optional

Prepare ingredients by f irst cutting the chicken into bite-size pieces. Place the chicken in half of the teriyaki sauce to marinate. Next, cube the pineapple, peppers and onion. Place the pineapple and vegetables in a small bowl and toss gently with olive oil. Add chicken, pineapple, peppers and onions to the skewer. Brush with remaini ng sauce, then add salt and pepper to taste. Grill for about 15 to 20 minutes, slightly rotating the kebab every five minutes.

Prepare cabbage, carrots and green onions, then place together in a large mixing bowl. Next, whisk together oil, apple cider vinegar, honey, minced garlic, salt and pepper. Whisk well until combined. Pour dressing over the cabbage mixture and toss well. Place in the refrigerator for 15 minutes. Serve cold. Store in an airtight container for two to three days. S U M M E R 202 2

HEALTH PROGRAMS

TAP INTO AVAILABLE RESOURCES

early two decades ago when workplace wellness programs were gaining momentum, employers helped workers engage in healthier habits whether in the office or at home. Though the popularity of wellness programs in the workplace has waned in recent years, a majority of organizations still offer health benefits for full-time employees to both attract and retain their talent. Accessing workplace health programs provided by your employer can improve the well-being of both employees and the organization. Different types of programs often focus on preventing disease and injuries, inf luencing healthy behaviors such as nutritious eating and physical movement, or reducing exposure to hazards on the job. As uncertainty abounds, there’s no better time to learn about the types of resources that some employers provide for their workers. Perhaps, it can also inspire business owners to organize their own benefits, incentives and programs to encourage healthier lifestyles.

MEMBERSHIPS & PASSES Some workplaces have access to a workout space on-site, or they provide a local gym membership. Others offer discounts or reimbursements for exercise classes and programs to encourage physical activity. Another popular incentive program for employees includes passes to access outdoor recreation year-round. A more affordable method for employers includes offering break paid time to engage in exercise programs on- or off-site, and flexibility with hours that allow employees to workout when it is most convenient for them. Opportunities to

FO U R C O R N E R S H E A LT H Y L I V I NG

rest and recover with soaking and spa services are also options that encourage better worklife balance.

EMPLOYEE ASSISTANCE PROGRAMS An employee assistance program (EAP) often offers free and confidential assessments, short-term counseling, referrals and followup services to people who have personal or work-related concerns. EAPs address a wide range of issues affecting mental and emotional wellbeing, such as alcohol and other substance abuse, stress, grief, family problems and psychological disorders. Many EAPs also provide services to help caregivers, assist with financial planning or offer child care resources.

TELEMEDICINE & APP-BASED SOLUTIONS Often linked with a health care or disability plan’s coverage, employee assistance programs, telemedicine or tele-behavioral health and appbased programs are low-cost solutions that

allow people to connect with a professional on their own time or when they’re experiencing a problem. Telemedicine services can make accessing medical and mental health resources easier. There are even apps that can target specific mental health needs, and people can access them on their own time when they need the services. These types of tools can be effective complements to traditional care and help with everything from increasing positivity and efficiency to reducing stress and anxiety. In addition, the report found 93% of human resources professionals say their companies offer an EAP, yet only 38% of employees said they’re aware of the resource. More than half of human resources professionals also said they offer financial counseling, legal services and telemedicine services, but only a fraction of employees reported being aware these services exist.

PAID LEAVE Perhaps one of the most popular, yet blatantly under-used health incentives is paid time off. However, if employees hit performance goals, offering additional paid time off can encourage them to take a break to help them avoid burnout. As small businesses chart new ways of working post-pandemic, adopting these types of tools can help retain employees, and establish a healthier environment for all. When successfully integrated into company culture, wellness programs can drive positive, longterm change in behaviors. With support, these lifestyle changes are more sustainable.

Check in. Check out. 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.

BENEFITS: • Boosts immune system • Reduces stress • Relieves pain • Improves sleep • Enhances ability to focus

3750 N . Main Ave. #5, Durango, CO 81301 salt360float.com (970)422-8284

Helping mom and dad stay “healthy, happy, home” since 1992. Navajo + Spanish speaking staff Skilled nursing Tele-health Physical + occupational therapy Pharmacy delivery Certified Medicare and Medicaid Mental + behavioral health

(505) 324-8269

www.basin.health

(505) 325-9600

/basinhomehealth

S U M M E R 202 2

Four Corners Healthy Living - Summer 2022

Articles inside

CONSUMER CARE

WORK-LIFE BALANCE

RECIPES

LETTER FROM THE EDITOR

TECH TOOLS