Walking in Beauty Emily Hornback, DOM and Matthew Hornback, DPT live and work in Gallup, NM

CLEANING AWAY 2018, CALLING IN 2019. OLD MEETS NEW

The holiday season is such a joy, with time focused on family, the hearth, and indulgences, all with underlying spiritual tones of promise and renewal. Unfortunately for many of us, the seasonal spike of celebration can also leave us feeling sluggish and heavy with excess. How can we come back into balance after overindulgence and resolutely take a leap forward into a better 2019?

A fantastic way to counteract the post-holiday lull is to temporarily moderate caloric intake as well as to add more movement into your daily routine. Here are a few ideas that might help you feel a little clearer after the quintessential holiday binge.

Our ancestors naturally went through periods of feast and famine, one beautifully balancing the other. Feast might come during times of celebration or abundance. Famine came when food was scarce (with people perhaps fasting during ceremonial observances). However, too much of either feast or famine can be dangerous (moderation being the needed mantra of our times). The holiday season, with its blessed excesses can, in this sense, be a curse if not properly balanced.

Intermittent fasting is a hot topic right now in the field of both pop-western and mainstream alternative medicine. With intermittent fasting, a person can engage in a “mini-fast” that allows for all the known health benefits of a bona fide fast, though in a shorter period of time, while also minimizing hunger pains, irritability, cravings, and cutting caloric intake to kindle digestive fire. It simply entails not eating for at least 12 hours at regular intervals. An easy way to do this is to eat dinner around 6-7:00pm and then not eat again until at least 6:00pm -7:00am the next morning. This means absolutely no snacking after dinner. The next step up on the rung of commitment might be to not eat from dinner the night before (6:00pm -7:00pm) until lunch the next day (say, noon). That would be approximately 16 hours of rest for your over-taxed digestive system.

Similarly, our ancestors moved their bodies much more than we do today. It’s telling that many of our modern diseases are fueled by inactivity. Perhaps a movement parallel to the above dietary tweak would be something like high intensity interval training (HIIT). With a HIIT protocol, a person briefly will engage in repeated, brief bouts of intense exercise, followed by intervals of less intense exercise in order to attain many of the benefits of longer workouts. This could be as simple as power walking for 2 minutes followed by walking at a normal pace for 5 minutes and repeating for a total of a half hour daily. Of course, this is one of countless examples. Another way to restore more vibrancy to the body after the holidays could be to commit to a 5-minute morning wake-up stretching routine, and a 5-minute end-of-work-day stretching routine, to help clear your mind and ease stress from your body upon arriving home.

Disclaimer: If you have diabetes or a host of other metabolic disorders, you will want to consult your physician before attempting a dietary shift. Something like calorie restriction is only one of many ways to come back into balance after periods of excess.

New Year resolutions, whether for weight loss, diet, or exercise, require a conscious act of will. In Chinese medicine, the willpower to follow through over the long-haul to achieve a desired end is ruled by the kidney organ network. How, then, can we nourish this kidney network to strengthen our resolve? Imbalances in this network are resolved through healthy movement, a nourishing and clean diet, and stress reduction. With this last piece, commit to taking a few moments out of each day to appreciate yourself and your efforts of 2018. Savor reading a few pages from a novel, sipping a special cup of coffee or tea, or taking some quiet time to simply sit and contemplate the present moment, ignoring the to-do list for just a few minutes. You owe it to yourself to make 2019 harmonious! forLoveofLife Acupuncture and Oriental Medicine www.forloveoflife.net

Start Off The New Year With A Healthy Choice!

306 S. Second Street Gallup, New Mexico 505-722-5017 camillescafe.com

Photo by Pati Hayes

Winter Journey

By Pati Hayes

Oh, the way is long. Across an Earth transformed A crystalline world of wonder Distant stars sparkle a merry tune As a thin sliver of moon glows its accompaniment Against a black velvet sky

Oh, the way is cold. Each breath a fine mist Ice, snow and frozen night sky Stark bare branches of the gnarled old oaks beckon onward. Looking back I see the deep pools of shadow Hieroglyphs left by my own trudging feet in the deep snow.

Oh, the Way does wander A delicate dance atop a thin crust of ice Step out lightly Align those forces of Nature Cold and Wind and the White Night Snow Winter’s blue light beckons onward.

Rock Wall, Photo by Christopher Yazzie

Matthew Hornback reading the Gallup Journey in Visconde de Mauá, Brazil

Angelo Procopio (“younger” brother of Gallup balloonist Peter Procopio) at the Ark Encounter, which he helped to build

Ken and his dog, Travlin Jack, had a very successful toy drive today at the 2nd Annual Toys for Tots toy drive. The guest and community really came through. Travlin Jack was onhand to help out. They took a little break during the event to enjoy the latest Gallup Journey. Both are looking forward to collecting more toys next year.

Samara Garcia, Sophia Yetter, and Juvia Garcia looking at the Gallup Journey during a break at a powwow in Prescott, AZ

Meet and Greet with the 2019 Thunderbird Models: Lhadze B., Samantha D., Addy N., Jessica J., Rita-Marie B., and Alyssa M. at Thunderbird Supply Co. on Saturday, December 1st from 12pm - 4pm. The ladies handed out free autographed calendars for a donation to The Community Pantry and Hope Garden.

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2019, A NEW YEAR! A NEW YOU!

LET US HELP YOU IN 2019 REACH YOUR PEAK HEALTH! IF YOU ARE TIRED OF BEING IN PAIN AND OUT OF SHAPE , WE CAN HELP. WE HELP PEOPLE RETURN TO FUN, RECREATION, WORK, FITNESS, AND NORMAL LIFESTYLES! LET’S MAKE LIFE PAIN FREE FOR YOU IN 2019!

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1900 East Highway 66 Suite A in Butler’s Square NAVAJO OWNED!

• Customer Service • Sports Medicine • Pain Specialists • Movement Specialists • Strength Training • Neurological Rehabilitation • Functional Retraining • Education • Gym Memberships • Athletic Training • Speed Training

Call about Human Performance for strength training, cardiovascular fitness, and speed training. Call to set up Physical Therapy evaluation and treatment! LET US HELP YOU!

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WE ACCEPT: Medicaid, VA, BC/BS, Tricare, Presbyterian,

Summit, Navajo Nation, Worker’s Compensation, AHCCCS, Auto, and many other insurances.

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