Four Corners Healthy Living | Winter 2024

WINTER 2024

FOOD & NUTRITION

make meals easier

MENTAL WELLNESS

Begin the day in a positive way

FIT FIVE

Start the Day with stretches

Spine & Pain Center 2 [ FOUR CORNERS HEALTHY LIVING]

in

FC HL

CHIEF EXECUTIVE OFFICER

John Blais

Table of Contents

PHYSICAL HEALTH [ 04

Early warning signs for heart disease

PHYSICAL HEALTH [ 05

MULTIMEDIA SALES DIRECTOR

Jamie Opalenik

CREATIVE SERVICES MANAGER

How cardio benefits the body

Eye Care [ 06

Tad Smith

PRODUCTION

Ryan Brown GRAPHIC DESIGNERS

Wade Campbell Gabriel Glenn

SPECIAL SECTIONS EDITOR

Hunter Harrell CONTRIBUTORS

Benjamin Brewer Erin Youngblood MARKETING

Raye Burton ADVERTISING

Anna Knowles Joe Nelson Kelly Ozier Carter Reed Shell Simonson Gayle Vitarius Michele Wayne

Ballantine Communications uses reasonable effort to include accurate and up-to-date information for its special magazine publications. However, all information comes from a variety of sources and may change at any time for any reason. To verify specific information, refer to the organization or business noted. View online: www.durangoherald.com.

Avoid computer eye strain

08 ] Mental Wellness

Begin the day in a positive way

09 ] MENTAL WELLNESS

The link between sleep and mental health

10 ]

Dental Hygiene

Help children brush better

RAISING AWARENESS [ 12

Golden Years [ 14

Work through winter challenges

Start the day with stretches

17 ]

Become a blood donor

FIT FIVE [ 16

TRAINING TIPS

Ease into an exercise routine

18 ] SKIN CARE

Simple steps to better skin

20 ] Food & Nutrition

Make nutritional meals easier

RECIPES [ 21

COMMUNITY CALENDAR [ 22 [ WINTER

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3

Physical Health EARLY WARNING SIGNS FOR HEART DISEASE Cardiovascular disease claims more lives around the world every year than any other disease or condition, and many of those fatalities are credited to heart disease. Though the terms “cardiovascular disease” and “heart disease” are often used interchangeably, the National Heart, Blood and Lung Institute notes that, while all heart diseases are cardiovascular diseases, not all cardiovascular diseases are heart diseases. This is an important distinction, especially as adults discuss heart and cardiovascular health with their physicians.

The NHLBI reports that more than one in 10 American adults have been diagnosed with heart disease, which underscores the serious threat posed by the various conditions that fall under the umbrella of the condition. Though NHLBI data indicates around 630,000 Americans die from heart diseases each year, many of those deaths are preventable.

the intensity of pain in the chest does not indicate the severity of the problem.

That means that even mild discomfort in the chest should be brought to the attention of a physician immediately.

• Shortness of breath: Shortness of breath can occur because the heart isn’t pumping blood as well as it should, thus causing blood to back up in the veins that go from the lungs to the heart. Mount Sinai notes that this results in fluid leaking into the lungs, thus producing shortness of breath.

Shortness of breath can occur at any time, including when individuals are active or at rest.

• Coughing or wheezing: Another indicator of fluid buildup in the lungs

Education is one of the ways in which deaths due to heart disease can be prevented. That’s especially true when individuals learn to recognize warning signs of the disease and take prompt action once such indicators appear.

• Chest pain: Discomfort between the neck and upper abdomen is characterized as chest pain, which does not necessarily indicate the presence of heart disease. However, the experts at Mount Sinai indicate that chest pain is the most common symptom of poor blood flow to the heart or a heart attack.

Chest pain may occur because the heart isn’t getting enough oxygen or blood. It’s important that individuals recognize that

4 [ FOUR CORNERS HEALTHY LIVING]

related to the heart is persistent coughing or wheezing. When coughing, individuals may spit up a pink or bloody mucus.

• Swelling in the lower legs: Mount Sinai notes that swelling in the legs, ankles or feet is another indicator of heart troubles. One of the byproducts of a poorly functioning heart is slower blood flow, and that reduction in flow can cause a backup in the veins of the legs.

That backup can cause fluid to build up in the tissues, which leads to swelling.

Heart disease is a significant threat to public health. Learning to recognize signs of the disease can save an untold number of lives.

Physical Health HOW CARDIO BENEFITS THE BODY Physical activity is a key component of a healthy lifestyle, and an effective fitness regimen is one that combines strength training with cardiovascular exercise.

that cardio also decreases stroke risk by increasing blood flow to the brain.

Recommendations from the U.S. Department of Health and Human Services urge adults to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week. Aerobic activity includes cardiovascular exercises like hiking, running, dancing, cycling, or other activities that increase the heart rate and improve cardiorespiratory fitness.

Osteoporosis is a condition in which bones become brittle and fragile from a loss of tissue. That tissue loss can be a side effect of aging, but even though the National Osteoporosis Foundation estimates that half of all women over 50 will develop osteoporosis, older adults are not helpless against the condition. The Cleveland Clinic notes that cardiovascular exercise can help fight osteoporosis and reduce risk for hip fractures. It’s also important to note that men are not immune to osteoporosis, which has long been considered a more significant concern for women than men.

Though women’s risk for osteoporosis is greater than men’s, UC San Diego Health reports that between 20 and 25% of all hip fractures occur in men.

Though cardiovascular exercise is often discussed in terms of its heart healthy benefits, the Cleveland Clinic reports that aerobic activities benefit various parts of the body, including the heart but also the brain, the joints, skin and muscles.

The heart Routine cardiovascular exercise leads to a decrease in resting blood pressure and heart rate. That’s beneficial for the heart because it ensures the heart does not have to work unnecessarily hard.

Cardiovascular exercise also improves good cholesterol levels and lowers blood fats, each of which also helps to improve heart health.

The joints

The skin Physical activity increases circulation, which the Cleveland Clinic reports leads to clearer, healthier skin. Cardio promotes better blood flow to the skin cells on the face, which can reduce signs of aging and improve complexion.

The muscles Cardio increases oxygen supply to the entire body, and the Cleveland Clinic notes that allows muscles throughout the body to work harder and more efficiently. In addition, routine cardiovascular exercise allows muscles to adapt to an increased workload, which can improve daily life by making routine physical activities easier.

Cardiovascular exercise is a key component of an effective fitness regimen. By committing to cardio, adults can benefit various parts of their bodies.

The brain The Alzheimer’s Society reports that studies have shown that exercise that increases heart rate in middle-aged or older adults has led to improvements in thinking and memory and lower rates of dementia. The Cleveland Clinic notes

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5

Eye Care AVOID COMPUTER EYE STRAIN Workplace hazards are a part of life for people in various professions. Office workers might not consider themselves vulnerable to injury when they’re at work, but individuals who spend much of their day staring at a computer screen are at risk of developing computer eye strain.

According to The Vision Council, nearly 60% of individuals who routinely use computers and digital devices experience symptoms of computer eye strain. The health care experts at Cedars Sinai note that computer eye strain symptoms can include dry eyes, headache, blurred vision and eye twitching. Despite the prevalence of computer eye strain, office workers and others who spend long periods of time at their computers can take steps to reduce their risk.

existing bulbs with lower intensity alternatives. All About Vision also notes that some individuals find floor lamps that employ soft white light from LED bulbs are less taxing on their eyes than overhead fluorescent lighting.

After conducting a comprehensive eye exam, ophthalmologists will then tell patients how often they should have their vision tested, and individuals should heed this advice and keep appointments.

• Schedule vision checkups. Cedars Sinai notes that uncorrected vision problems are a major cause of computer eye strain. The American Academy of Ophthalmology recommends individuals get a complete eye exam once in their 20s, twice in their 30s and then again when they turn 40. A comprehensive eye exam at 40 is necessary because the AAO notes that this is when early signs of disease or changes in vision may appear. Diseases or changes can contribute to computer eye strain, among other issues.

• Upgrade your tech. All About Vision notes that flat-panel LED screens with anti-reflective surfaces are preferable to computer screens with cathode ray tubes, which can cause an imperceptible flicker of images that contributes to computer eye strain. A large display screen, whether it’s a desktop computer or a monitor connected to a laptop, also can reduce risk for computer eye strain.

• Redo your work environment.

Cedars Sinai recommends individuals concerned about computer eye strain create a better work environment to reduce their risk. The online vision health and wellness resource All About Vision notes that eye strain is often a byproduct of excessively bright light. That light could be natural light coming in through a window or from interior lighting that is harsh on the eyes. If exterior light is making your office excessively bright, close drapes, shades or blinds to keep that light out. Excessively bright lighting fixtures can be remedied by using fewer light bulbs or fluorescent tubes or replacing

6 [ FOUR CORNERS HEALTHY LIVING]

Computer eye strain can make workdays difficult for office workers. Individuals who think they might be dealing with eye strain can try various strategies to prevent it or reduce its severity.

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7

Mental Wellness BEGIN THE DAY IN A POSITIVE WAY Mornings are the foundation for the day. Each new day brings the potential for change, even amid the routine of the daily grind. When people start the day with positive thoughts, it can affect how they behave and see themselves throughout the day, and may even benefit their overall health.

most clicks or views, and coming across upsetting information at the outset of the day can adversely affect your mood.

Rather, spend time meditating, praying, reading, or just being in the moment until you are awake.

The Mayo Clinic says some studies suggest personality traits such as optimism and pessimism can affect many areas of a person’s health and well-being. Positive thinking that is pronounced in optimistic people is associated with effective stress management, which translates into many different health benefits.

Start the day with a sense of accomplishment. Incorporating movement into the beginning of the day can boost both the physical and mental well-being. Starting with a light stretching routine or a fullfledged workout not only improves mood and focus, but boosts metabolism, relieves stress and improves blood glucose levels.

Some people abide by the “Law of Attraction,” which states that what a person gives attention to and thinks about throughout the day is what will be predominant in their life. Whether this is true or not, many aspire to have more positive thoughts and be in a generally optimistic mindset. The following tips can put people on a positive path at the start of each day.

Begin the night before Certain mental health experts suggest clearing the mind in the evening to reduce stressful thinking and create the mental capacity to wind down and relax. Keep a notepad handy and jot down thoughts or concerns. Removing these thoughts from the mind and putting them on paper can help you rest more readily. Being wellrested can improve mood.

Wake up on time Hitting the snooze button can make you

Move in the morning

feel more tired. Set an alarm that gives you ample time to get ready for the day ahead, and factor in time for unexpected events, like slow-moving traffic. Rising when the alarm sounds can keep the circadian rhythm in sync, which makes individuals more alert in the morning and sleepy when it is time to call it a night.

Know your weaknesses Recognize where you may need some help as you strive to be more optimistic. Map out the behaviors you want to change, and then be intentional about how you want your day to go and which actions will get you there. The Mayo Clinic suggests figuring out what you usually think negatively about (i.e., work, commuting, life changes) and then approach each aspect in a more positive way.

Take a technology pause Do not check email or text messages right after opening your eyes. Similarly, avoid reading the news or watching news programs on television too early. Negative or scandalous stories often get the

8 [ FOUR CORNERS HEALTHY LIVING]

Be kind, always When you open your eyes and focus on the positives, you’ll see all the good that you and others are doing. Be kind to both yourself, even if you fall short of your personal goals. Offering compliments or acknowledging the actions and accomplishments of others, whether large or small, spreads positivity.

Focus on gratitude Take a few moments at the start of each day to mentally list all the things you are grateful for. This may be that you have a cozy home or that you are healthy. Even stressful situations or people can be a means for gratitude. Boisterous toddlers may be a handful, but you can be grateful for the ability to have had children when so many are not able.

Starting the day with a positive mindset is easier than one might think. It may take a little practice, but also can begin to pay positive dividends sooner than later.

Mental Wellness THE LINK BETWEEN SLEEP AND MENTAL HEALTH Sufficient sleep is often an unsung hero of overall health. When people get enough sleep, their bodies are in a better position to fend off illness and the rest ensures they have enough energy to tackle whatever challenges they confront.

However, the Sleep Foundation reports that growing evidence now indicates poor sleep may induce depression.

The American Academy of Sleep Medicine and the Sleep Research Society jointly recommend that adults get at least seven hours of sleep per night. A good night’s sleep is often discussed in terms of how it can affect physical health, but adequate rest also can have a profound impact on mental health. Sleep and mental health are intertwined, and the link between the two may be even more significant than was once believed.

• Anxiety disorders: Data from the National Institutes of Health indicates that one in five adults are affected by an anxiety disorder. The Mayo Clinic reports that feelings of nervousness and fear are hallmarks of anxiety disorders, and such feelings can make it hard to fall asleep.

However, a 2013 study published in the journal Neuroscience found that poor sleep can activate anxiety. In addition, the Sleep Foundation reports that chronic insomnia may be a predisposing trait among individuals who eventually develop anxiety disorders.

• Depression: The Sleep Foundation notes that sleeping issues have historically been seen as a byproduct of depression. Indeed, the National Center for Biotechnology Information indicates that roughly three in four individuals with depression exhibit symptoms of insomnia.

• Bipolar disorder: A 2015 study published in the journal Sleep Medicine Clinics found a strong association between sleep disturbances and symptom worsening in bipolar disorder. The study highlighted evidence that suggests sleeping problems worsen or induce the

manic and depressive episodes that are a hallmark of bipolar disorder. Researchers believe that successful treatment for insomnia, which would produce fewer sleep disturbances, can reduce the impact of bipolar disorder.

• ADHD: The Sleep Foundation notes that sleeping problems are common in people with ADHD. Difficulty sleeping is commonly and correctly seen as a side effect of ADHD. However, the Sleep Foundation indicates sleep problems also may aggravate issues affecting attention and behavior that characterize ADHD. The link between sleep and mental health is noteworthy. Sleep issues were once believed to be a byproduct of mental health issues. Though that remains true, there’s growing evidence that sleeping problems also can exacerbate or even trigger mental health problems. More information is available at sleepfoundation.org.

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9

Dental Hygiene HELP CHILDREN BRUSH BETTER Dental health should be a priority at any age, and is especially important for children. The Centers for Disease Control and Prevention says more than half of children between the ages of six and eight have had a cavity in at least one of their primary teeth. Also, more than half of adolescents aged 12 to 19 have had a cavity in at least one permanent tooth.

Cavities and other oral health conditions, such as periodontal diseases, are largely preventable with proper oral hygiene.

Parents know that getting children — especially young ones — to care for their teeth in the correct manner may require some help and then reinforcement throughout the developmental years. However, there are ways to make dental care a more engaging activity for youngsters.

Use plaque-disclosing tablets Show children just where they may need to direct more brushing effort with plaque-disclosing tablets. These tablets use food-grade coloring in them, which sticks to areas with plaque accumulation.

After chewing the tablets and the child smiles, he or she will see the spots where efforts need to be ramped up. This can be a fun lesson as children will likely enjoy seeing their teeth covered in the tablet color.

Flavored toothpastes and mouthwashes Mint reigns supreme in oral health products as the dominant flavor, but not all children are enamored with that flavor. Most oral care products geared

toward the younger set come in different flavors like bubblegum and berry. Kids can take active roles in their oral health by choosing the flavored products they prefer to use.

Electronic toothbrushes Children may enjoy using electronic toothbrushes because they are easy to maneuver and can even seem like a toy. According to the Cleveland Clinic, electric toothbrushes generally are considered more effective at removing plaque and keeping teeth clean. That benefits kids and adults because it potentially means fewer painful visits with the dentist.

Make it a competition Children love games and healthy competition between peers and siblings.

Offer a prize (non-sugary, of course) to children who brush and floss daily for the required times. Extra points can be awarded for every dental wellness check

10 [ F O U R C O R N E R S H E A L T H Y L I V I N G ]

that comes back with a glowing report.

Make smart food choices Engage children in lessons and choices about which foods are good for oral health and which may be poor. Sticky foods or those with a lot of sugary content should only be occasional treats.

The entire family can work together to plan meals around foods that are good for the teeth and gums, such as crunchy veggies, leafy greens, high-calcium dairy products and fatty fish.

Practice on pets Pets need clean teeth, too. Children may enjoy not only brushing their own teeth, but learning how to keep their companion animals’ mouths healthy with brushing and care.

Many children may never jump at the chance to brush their teeth. But parents can employ a few savvy strategies to make daily brushing sessions more fun for youngsters.

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11

Raising Awareness BECOME A BLOOD DONOR Hospitals have an urgent need for blood donations, as demand continues to outpace blood supplies, according to the American Red Cross. The organization says fewer donors contributed to the blood supply over the summer in 2023, creating a national blood shortage. As of the fall of 2023, donors of all types were urgently needed, and there was an emergency need for platelet donors and type O blood.

​Giving guidelines Individuals who are considering giving blood are urged to do so. Most people are eligible to give blood if they are in good health, although there are some basic eligibility guidelines, says the World Health Organization.

• Individuals between the ages of 18 and 65 often can give blood. Some countries make exemptions for younger and older donors if consent is obtained or at the discretion of responsible physicians.

local donation organization. People who may be excluded include: • Individuals taking antibiotics for an infection.

• Individuals who are currently using certain medications like anti-platelet agents, anticoagulants, acne treatments, drugs to treat rheumatoid arthritis, hair loss remedy or prostate symptom products, immunosuppressants, HIV prevention drugs, and more. A certain period of time between last usage and blood donation may need to pass, and more information can be obtained by speaking with a doctor.

come into close contact with hepatitis.

• Individuals who have used illegal IV drugs.

• Individuals who have experienced an unintentional needle stick.

• Individuals who, in the three months prior to donating, have traveled to an area where malaria is common.

• Individuals who spent a combined total of three months or more in the United Kingdom between 1980 and 1996.

• Individuals who spent a combined total of five years or more in France or Ireland between 1980 and 2001.

• Individuals who have undergone dental surgery in the last 72 hours.

• Individuals who have gotten a tattoo in the last three months.

• Individuals with a history of HIV/AIDS.

It is not advisable to give blood while

• Individuals who have hepatitis or have

pregnant or while breastfeeding.

• A person must weigh at least 110 pounds, or 50 kilograms.

• One must feel well on the day of the donation, and should not have a cold, flu, sore throat, cold sore, stomach bug, or any other infection.

Exclusions Though most people are eligible to give blood, there are some reasons why people may be prohibited from donating. These may vary depending on the state, province or country, so it’s best to get clarification on the rules from a

12 [ F O U R C O R N E R S H E A L T H Y L I V I N G ]

Raising Awareness Blood vs. plasma Donating blood is a selfless act. Each year, blood donors collectively save the lives of millions of people across the globe. The American Red Cross reports that blood levels continue to be low, and hospital need often outpaces the rate at which many blood donation organizations can replenish their supplies, which results in emergency shortages. When people think about blood donations, they frequently

FEB. 14

FEB. 29

9 a.m.-2 p.m. Animas High School Commons Area, 22 Osprey Way, Durango

donors typically can donate plasma with

BLOOD DRIVES

greater frequency than they can donate

FEB. 5

11 a.m.-4 p.m. Durango Rotary Elk’s Lodge Banquet Hall, 901 East Second St., Durango

blood. Whole blood donations include all four blood components: red blood cells,

9:30 a.m.-1:30 p.m. Ignacio High School, Auxiliary Gym, 215 Becker St., Ignacio

1:30-5 p.m. Pagosa Springs Community Fellowship Hall, 1044 Park Ave., Pagosa Springs

white blood cells, platelets and plasma. By

FEB. 6

2-5 p.m. Cortez First United Methodist Church, 515 North Park, Cortez

envision whole blood donations. But it is possible to only donate plasma as well. And

contrast, plasma donation involves collecting only the plasma component of blood and

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returning the other three components to

FEB. 7

the donor, says Plasma Hero. The American blood pressure and volume; supplies critical

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proteins for blood clotting and immunity;

FEB. 8

Red Cross indicates plasma helps maintain

carries electrolytes to muscles; and helps to maintain a proper pH balance in the body to support cell function. Plasma is around 90% water and is utilized in therapies to replace missing, deficient or malfunctioning proteins in people with life-threatening diseases, including primary immunodeficiency and hemophilia. It also can be given to trauma and burn victims. It is an essential component, and a donation of plasma only takes a few minutes longer than donating whole blood. Unlike type O blood, which is a universal blood donation type, with plasma, type AB is universal.

11 a.m.-3 p.m. Ignacio Community Library, 470 Goddard Drive, Ignacio FEB. 9

11 a.m.-3 p.m. City Market Cortez Bloodmobile, 508 East Main, Cortez FEB. 10

9 a.m.-1 p.m. Durango Community Suite 107, 1970 East Third Ave., Durango FEB. 13

FEB. 15

FEB. 16

1-4:30 p.m. Allen Theatres, 900 Trans Lux Drive, Durango FEB. 17

MARCH 14

10:30 a.m.-2:30 p.m. Telluride Community Carhenge Parking Lot, 700 West Pacific Ave., Telluride MARCH 18

2-6 p.m. Kendall Mountain Recreation Center, Silverton MARCH 19

9:30 a.m.-1 p.m. Durango Community Suite 107, 1890 East Third Ave., Durango

noon-5 p.m. Dolores Community Center, 400 Riverside Ave., Dolores

FEB. 19

APRIL 5

noon-3 p.m. StoneAge Inc., 466 South Sky Lane Drive, Durango

7:30 a.m.-12:30 p.m. Animas Surgical Hospital, 575 Rivergate Lane, Durango

FEB. 21

APRIL 17

9 a.m.-1:30 p.m. Mancos High School Foyer, 355 W. Grand Ave., Mancos FEB. 23

11 a.m.-3 p.m. Durango Community Suite 107, 1970 East Third Ave., Durango

11 a.m.-2:30 p.m. Fort Lewis College Vallecito Room, 1000 Rim Drive, Durango

FEB. 27

11 a.m.-2:30 p.m. Atmos Energy Cafeteria or Meeting Room, 107 Jameson Drive, Durango

FEB. 28

11 a.m.-2:30 p.m. Durango Community Recreation Center 10 a.m.-2 p.m. Durango Community Suite 107, 1970 East Third Ave., Durango

3-7 p.m. Pagosa LDS Church, 1879 Majestic Drive, Pagosa Springs APRIL 18

10 a.m.-3 p.m.

Pagosa Springs High School Library, 800 S. Eighth St., Pagosa Springs

OR SCHEDULE AN APPOINTMENT TO DONATE AT Farmington Vitalant Donation Center, 475 East 20th St., Suite A, Farmington. [ WINTER

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13

Golden Years WORK THROUGH WINTER CHALLENGES

Colorado is wonderful in winter.

However, it also presents a unique set of challenges, especially for our aging population. As surroundings transform into a snowy wonderland, navigating daily life requires extra care and attention particularly when it comes to aspects like driving and walking on icy surfaces, or staying warm and hydrated.

Driving on snow and ice-covered roads can make travel slower and more treacherous. It’s imperative to plan journeys with additional time, factoring in the potential delays caused by adverse weather conditions. Keeping a winter emergency kit in the vehicle at all times will be helpful in the event of an accident where you may need supplies until you are able to get to safety. Items may include extra water, warm clothes and blankets, critical medications, food and emergency lights and road flares. These proactive approaches promote overall safety on the

often slippery and unpredictable roads.

Walking on sidewalks and pathways becomes a careful balancing act during the winter months. People must exercise caution to avoid slipping on snow or ice, as a fall can result in serious injuries and a rapid decline in overall health. Taking smaller steps, investing in footwear with good traction, and utilizing assistive devices like canes or walking poles are practical measures to significantly reduce the risk of accidents. Slowing down, being patient and paying extra attention to one’s surroundings can go a long way in preventing slips and falls.

Staying warm is a top priority in the chilly winter months. Layering clothing is an effective strategy to retain body heat and adapt to fluctuating temperatures throughout the day. Invest in insulated outerwear, hats, gloves and scarves to create a protective barrier against the cold. By staying adequately warm,

14 [ F O U R C O R N E R S H E A L T H Y L I V I N G ]

seniors can not only fend off discomfort but also minimize the risk of cold-related ailments such as frostbite.

Despite the cold weather, maintaining hydration by drinking water and other hydrating fluids remain crucial for seniors.

In the winter, the body’s thirst response may be diminished, leading individuals to overlook their fluid intake. However, staying well-hydrated is essential for overall health and helps the body regulate temperature more effectively.

The area’s winter charm should not deter seniors from going about their daily lives.

By taking simple yet effective precautions, such as allowing extra time for travel, being cautious on icy surfaces, dressing appropriately and staying hydrated, seniors can navigate the winter months with confidence and comfort. The key is to embrace a proactive mindset while recognizing and addressing the unique challenges that winter may present.

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Fit Five START THE DAY WITH STRETCHES

Fitness and health care professionals generally agree that stretching is an important component of an effective workout regimen, and it can help athletes reach optimal health and flexibility.

In addition to loosening tight muscles and increasing range of motion, stretching daily can improve posture, reduce chronic pain and relieve stress.

When stretching, individuals should always focus on proper form to improve flexibility and decrease injury risk. Once stretching becomes routine, consider diving into yoga poses or using weights to increase intensity.

Neck Prevent pain from poor posture and improve range of motion with neck rolls.

Start by sitting cross-legged or standing up straight with the back straight and feet shoulder-width apart. Pull the chin toward the chest and slowly move the head in a clockwise motion for one rotation, then rotate counterclockwise.

Repeat five times or for 30 seconds.

straight out in front of you. Using the left arm, gently hold and guide the right arm closer to the chest. Hold for 20 seconds, then release. Repeat with the left arm.

Quads

Shoulders Improve circulation and reduce shoulder and upper back pain by targeting the shoulder muscles, rotator cuffs, deltoids and trapezius. Again, start this stretch by standing up straight with feet shoulder-width apart. Without bending the arms, slowly shrug shoulders and roll them back in a circular motion. Repeat the motion five times, then reverse to rolling the shoulders forward five times or for about 20 seconds.

Triceps Stretching the tricep can relieve muscle tension in the back, shoulder and arm.

It can also strengthen our push-pull movements. Stand with feet shoulderwidth apart, then hold the right arm

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These leg muscles can feel tight when people sit for long periods of time. To stretch out the quads, start by standing with feet together and shoulder-width apart. Lift the left leg and bend the knee. Use your left hand to pull the left foot toward the butt. Keep knees together, squeeze the glutes and hold the position for 20 seconds. Swap legs and repeat.

Hamstrings Stand with feet hip-width apart with knees slightly bent and arms at your sides.

Exhale and fold the body forward at the hips, keeping the back as straight as possible with a slight bend in the knees for safety. Try to extend the arms and touch the floor with fingertips, or wrap the arms around the legs if that feels comfortable.

Training Tips EASE INTO AN EXERCISE ROUTINE The first step is always the hardest.

Whether a beginner or a seasoned athlete returning from a break or injury, there are several strategies a person can take to ease into an exercise routine.

Start with stretches Stretching is essential after any workout, but especially helpful for those who are easing back into the gym. Stretches help avoid muscle tightening and spasms that can come with being unaccustomed to working out. Start with flexibility workouts like yoga or pilates that can help reacclimate your body to physical activity. These will help increase blood flow, joint mobility and range of motion.

Count those steps A fitness journey can begin with any low-impact activity, including walking.

Set a comfortable, moderate pace and enjoy the scenic views. Gradually increase distance and pace to build endurance and stamina. Once you’re comfortable with walking greater distances, take to the hiking trails. Trails combine manageable distances with breathtaking views, making exercise both rewarding and enjoyable.

Try two wheels Cycling is an aerobic activity suitable for all ages that also offers many health benefits, including improved coordination and strength. Because riders are focused on balance and breathing, cycling can also provide mental health benefits, like reducing stress and anxiety. Riding a bike is not only a great form of exercise, it is also an eco-friendly and efficient mode of transportation.

Join local fitness classes For those who prefer structured workouts, the Four Corners region is home to a variety of gyms and specialty fitness studios offering a variety of classes for all levels. These courses can help participants establish a foundational understanding of proper form and technique. Best of all, beginner-friendly group exercise classes can provide a supportive environment for newcomers.

Embrace winter sports Even in the winter, residents can combine their exercise and recreation through sports like ice skating and skiing or snowboarding. These seasonal activities improve cardiovascular health, and offer a fun alternative to

traditional classes or workouts.

Fortunately, regional facilities often offer lessons for beginners, making it easy to get started.

Take it slow The last thing you want to do is injure yourself, so the mantra “slow is pro” is key. Aim to exercise two or three times a week at first, and stick to shorter workouts of 30 minutes or less.

Gradually increase the duration and frequency of workouts as you notice endurance improving.

Rest and recover Muscle recovery is crucial in the early stages of building a workout habit.

Overexercise can lead to burnout, so take care of your body and incorporate rest days into your schedule. In addition, pair rest days with healing services, such as massage therapy and soaking in area hot springs.

Finally, when it comes to fitness, remember to set realistic goals, track progress, and enjoy the journey.

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Skin Care SIMPLE STEPS TO BETTER SKIN The new year is a time when many people assess their habits and make modifications to their routines to stay healthy and happy.

Cold, dry winter weather can wreak havoc on our skin, causing inflammation and irritation.

Adopting a daily skincare routine can improve and maintain both the health and appearance of skin.

Night Start with removing any makeup with a cleansing oil or micellar water, then follow up with a cleanser. Next, add a few drops of toner to your palm and gently wipe across the face. Let targeted serums and spot treatments work while you sleep by using them at night.

Finally, hydrate with a moisturizer.

Morning First, rinse your face with water, then rub a small amount of gentle cleanser between the palms and massage into the skin. Rinse the hands and then the face thoroughly to remove the cleanser. With a soft towel, gently pat the skin to dry excess moisture. To protect the skin during the day, add a serum with antioxidants like Vitamin C. Finally, apply a moisturizer to hydrate and SPF for sun protection.

Try to exfoliate and incorporate retinoids three times a week, but drop the toner from your routine when you do. When testing new products, introduce only one new item at a time and monitor whether the product is compatible with the skin before adding another product.

Though it may take some trial and error to find the right products, establishing a daily routine enhances the look and feel of skin.

COMMON INGREDIENTS USED IN SKINCARE PRODUCTS: · Vitamin C: Scientifically known as ascorbic acid, vitamin C protects skin from free radicals. It can help brighten overall complexion by fighting fine lines, wrinkles and discoloration in the skin.

Serums containing HA may help to plump up the skin by drawing hydration from the air into the skin.

· Vitamin E: This antioxidant also protects the skin against damage. It is marginally more effective in the natural form than synthetic.

· Benzoyl peroxide: This antibacterial agent is considered highly effective for killing bacteria that may contribute to acne. Benzoyl peroxide addresses bacteria under the skin and helps pores shed dead skin cells and excess sebum.

· Hyaluronic acid: Hyaluronic acid is a powerful hydrator that keeps tissues in the body cushioned and lubricated.

· Collagen: This fibrous protein acts as a water-binding agent to keep moisture locked into the skin.

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· Alpha- and beta-hydroxy acids: These are acids that gently unclog pores by removing dead skin cells. As chemical exfoliators, these ingredients help with even skin pigmentation, improved texture and decreased inflammation. · Coenzyme Q10: This fat-soluble substance is produced naturally in the body, and may have soothing antioxidant effects on the skin. As a person ages, he or she makes less CoQ10, so the ingredient can be found in skin care products such as toners, gels and creams.

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.

Feed Your Mind, Nurture Your Body, Uplift Your Soul:

Visit our website for more information. www.sanjuanoncology.com

Embrace the Wellness of Local News!

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Food & Nutrition MAKE NUTRITIONAL MEALS EASIER planning. Creating a cart online can not only help you stay within your budget, but also ensure you gather all the necessary ingredients without adding impulse purchases.

• Choose recipes using discounted ingredients that can be used for multiple meals.

• Buy canned and frozen goods. Stock the pantry with a variety of basics, such as beans, broth, oats, pasta and rice.

Purchase canned or frozen chicken and fish, vegetables and fruit.

What’s for dinner? It’s a question that divides households. With a busy schedule, it can be difficult to coordinate meals that give the body the nutrients it needs.

Meal planning involves creating a weekly menu and purchasing necessary ingredients. It is a tool to manage nutrition, and take the stress out of a daily task.

With a little practice, meal planning can not only save you money by decreasing food waste, it can also reduce time spent in the kitchen.

• Skip shopping altogether, and embrace dining out, meal prep and subscription services instead.

Cooking Remember that cooking is a skill, and every person improves with practice.

• Before starting a new recipe, first gather and measure ingredients.

Shopping If shopping for the necessary ingredients for nutritious meals stumps you, learn how to simplify the process.

• Take inventory of current ingredients before creating a detailed shopping list. Then, organize the list by store section to navigate efficiently.

• Prioritize budget by looking at grocery sales before meal

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• Adapting regular recipes to be more nutritious is one way to start eating healthier meals. For instance, using whole grain pasta or adding more vegetables to tomato-based sauce can make a comfort meal more nutritious.

• Clean, prepare and store fresh foods so they last longer. Instead of eating leftovers, use them to make a new meal.

• Use canned and frozen ingredients to cut down on prep time. For example, make a quick and simple soup or stirfry by combining pasta or rice with vegetables and broth or sauce.

• To-go meals and take-and-bakes remove the guesswork from cooking healthy meals.

When it comes to choosing healthy options, meal planning can help individuals enjoy more nutritious meals.

Recipes

Lunch

CHICKEN BURRITO SALAD Servings 6

INGREDIENTS Salad: 1

Breakfast

EGGS IN PURGATORY Servings 4

INGREDIENTS 3 1 1 2 1 ⅛ 1 1 ½ ¼ 6 1

tablespoons olive oil medium onion, diced red bell pepper, cored, seeded and diced garlic cloves, minced teaspoon ground cumin teaspoon Tabasco pepper sauce 28-ounce can crushed tomatoes 4.5-ounce can diced green chilies, drained teaspoon salt teaspoon ground black pepper large eggs tablespoon fresh chopped parsley

PREPARATION In 12-inch oven-proof or cast-iron skillet over medium heat, in hot oil, cook onion, red pepper and garlic about 5 minutes until tender-crisp, stirring occasionally.

Stir in cumin and Tabasco; cook 1 minute.

Add crushed tomatoes, green chilies, salt and pepper. Over high heat, heat to boiling; simmer 10 minutes until mixture has thickened and flavors are blended.

Preheat oven to 400°F. Make 6 indentations in tomato sauce. Gently crack eggs into indentations. Place skillet in oven; bake 5 to 10 minutes, just until eggs are just set. Sprinkle with chopped parsley.

Source: Cans Get You Cooking

1 1 1 1 1 1 1

small head romaine lettuce, torn into small pieces cup cooked brown rice 15-ounce can black beans, drained and rinsed 14-ounce can diced tomatoes 10-ounce can chicken breast chunks, drained and flaked 10-ounce can corn kernels, drained 4.25-ounce can diced green chile, drained 2.2-ounce can sliced ripe olives, drained

Dressing: 2 tablespoons fresh-squeezed lime juice 1 tablespoon fresh chopped cilantro 3 tablespoons extra-virgin olive oil Salt and ground black pepper to taste

PREPARATION Prepare Salad: In a large platter or individual bowls, place lettuce leaves.

Top with brown rice, black beans, diced tomatoes, chicken, corn, green chiles and black olives.

Prepare Dressing: In a small bowl combine lime juice and cilantro; whisk in olive oil. Add salt and pepper to taste.

Drizzle dressing over salad.

Dinner

SHEPHERD’S PIE Servings 6

INGREDIENTS 1 1 1 1 1 1 ½ 1 1 1

tablespoon vegetable oil large onion, diced large garlic clove, minced pound ground beef tablespoon all-purpose flour 14.5-ounce can stewed tomatoes teaspoon dried thyme 15-ounce can peas and carrots, drained** 15-ounce can sliced white potatoes, drained tablespoon butter, melted

PREPARATION In a 12-inch skillet over medium heat, in hot oil, cook onion and garlic 5 minutes or until softened, stirring occasionally.

Remove to plate.

In the same skillet over medium-high, cook ground beef until well browned on all sides, stirring frequently. Add flour; cook for 1 minute. Add stewed tomatoes and thyme. Over high heat, heat to boiling; reduce heat to low. Simmer uncovered for 10 minutes to blend flavors, stirring occasionally. Stir in peas and carrots.

Preheat the oven to 450°F. Spoon mixture into a greased deep-dish pie plate or baking dish. Toss sliced potatoes with butter. Arrange potatoes in the center of the casserole, overlapping slightly. Bake for 10 to 15 minutes or until potatoes are lightly golden.

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Community Calendar SJRMC offers free diabetes education Learn more about diabetes and how small changes can have a big impact on your quality of life. Classes meet once a week at Bonnie Dallas Senior Center, 208 North Wall Ave. in Farmington for four weeks on Wednesdays from 3-5 p.m. Call (505) 609-2867 to register.

January 10, 17, 24, 31 March 6, 13, 20, 27 May 8, 15, 22, 29 August 7, 14, 21, 28 October 9, 16, 23, 30

Feb. 7 McDonald’s Twilight Night, 5-8 p.m.

Durango Nordic Center, 49786 Highway 550, Durango. A short track race for Nordic skiers, fat bikers and snowshoers.

Entry fee is $5 per participant per race.

Registration begins at 4:45 p.m.

Cervicogenic Headache Seminar, 5:30 p.m. Durango Public Library, 1900 East Third Ave., Durango. Animas Surgical Hospital is hosting a free community talk about understanding and treating cervicogenic headaches. Space is limited. Call (970) 403-1333 to RSVP.

Feb. 9 Durango’s Winter Bike to Work Day, Part of a week-long celebration, Feb. 3-9 and Durango’s Winter Business Commuter Challenge.

Feb. 10 Butch Cassidy Ski Chase, 9 a.m.-1 p.m.

Telluride Town Park, 500 East Colorado Ave., Telluride. Nordic race hosted by the Telluride Nordic Association. Registration is required. See more online. durangonordic.org/event-calendar

Feb. 16 Senior Foot Care Clinic, 9 a.m.-3 p.m.

Bonnie Dallas Senior Center Annex, 208 N. Wall Ave., Farmington. Get expert foot care for $35. No walk-ins. Register online. riverwalkfootcare.com

Feb. 17 Pine Needle Langlauf Nordic Ski Race, 8 a.m.-1 p.m. Durango Nordic Center, 49786 Highway 550, Durango.

Silverton Skijoring, noon-5 p.m. Blair Street, Silverton. Exciting annual competition. Free admission for spectators. See more information online. silvertonskijoring.com

Feb. 18 Silverton Skijoring, noon-5 p.m. Blair Street, Silverton. Exciting annual competition. Free admission for spectators. See more information online. silvertonskijoring.com

Feb. 24 Full Moon Howler, 6-9 p.m. Durango Nordic Center, 49786 Highway 550, Durango. Bring your own snowshoes and join SJMA for a fun interpretive walk during a full moon. Cost varies by age.

See more information online. durangonordic.org/full-moon-howler

March 2 Coke Race #2, 9 a.m.-noon. Durango Nordic Center, 49786 Highway 550, Durango.

March 9 Snowshoe and Mimosa Brunch, 9 a.m.12:30 p.m. El Moro Spirits & Tavern, 945 Main Ave., Durango. Meet-up hosted by Women of Colorado. Bring your own snowshoes. Snowshoe for an hour close to town, then brunch from 10:30-11 a.m.

Get tickets online. womenofcolorado.co

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MONDAYS Virtual Cardio Strength Interval Class, 9-10 a.m. Presented by Live Better Personal Training. Cost is $10 for drop-in and $70 for a 10-class punch pass. Call (970) 403-3268 or email lynn@mothertech.net for more information.

Yoga, 10-11 a.m. The Hive, 1150 Main Ave., Durango. Free event for hospitality employees or $5 for drop-ins.

Happy Hour Yoga, 5:30 p.m. Ska Brewing, 225 Girard St., Durango. $10 for class taught

by Brady Wilson followed by a pint.

Karate, 6 p.m. VFW Post 4031, 1550 Main Ave., Durango.

TUESDAYS Zumba Gold, 9:30-10:15 a.m. La Plata Senior Center, 2700 Main Ave., Durango. Class is $5 or $20 for a five-class punch pass.

WEDNESDAYS TOPS (Take Off Pounds Sensibly), 8:30-10 a.m.

La Plata County Senior Center. First meeting is free. Membership is $49 per year. tops.org Gentle Hatha Yoga, 9-10 a.m. Florida Grange, 656 Highway 172 South, Durango near Elmore’s Corner. Chair-assisted yoga classes for people ages 50 and up. Drop-in cost is $9 per class or $65 for 10-punch pass. Contact Jill Tierney at (970) 317-4690 or jillfay07@gmail.com.

Karate, 6 p.m. VFW Post 4031, 1550 Main Ave., Durango.

THURSDAYS Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training.

Cost is $10 for drop-in and $70 for a 10-card punch pass. Call (970) 403-3268 or email lynn@ mothertech.net for more information.

Toddler Yoga and Mindfulness, 9 a.m. The Powerhouse, 1333 Camino del Rio, Durango.

Cost is $87.50 for five classes. (Thursdays in February.)

Square Dancing, 5:30 p.m. VFW Post 4031, 1550 Main Ave., Durango.

Fencing, 6 p.m. VFW Post 4031, 1550 Main Ave., Durango.

SATURDAYS Japanese Bokkendo and Jodo, 9-11 a.m.

DSBK Dojo, 121 W. 32nd St. Unit D, Durango.

Develop greater strength, balance and coordination through a fun-filled training experience. Contact Jenny Mason for more information. durangoaikido.com

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Choose

Better Healthy Living Starts Here Better health often starts with making better choices. That’s why more people in the Four Corners simply choose San Juan Regional Medical Center for their health and care.

When you choose San Juan Regional Medical Center, you gain access to the region’s largest network of health care providers, giving you and your family more convenience of care, more choices of specialists and more healthy programs to help you discover a healthier happier you!

Visit LifeBetterHere.com and choose to start living life better today.

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