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Table of Contents 03 Letter from the Editor 04 P ersonal protection 05 Self-care strategies 06 Discuss doses with doctors 08 K eep skin safe in the sun 10 Take steps to protect vision 12 Rise above reckless recreation
14 G uidelines to safely
visit reopened parks
15 P arents can prevent
youth sports injuries
16 R ecovering from an injury or accident
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Reduce care costs for emergencies
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Healthy summer recipes Fit Five: broomstick workout Health news & briefs Food to fuel adventures
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Carrie Cass EDITORIAL
Hunter Harrell special sections editor
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Letter from the Editor ccording to Ralph Waldo Emerson, shallow people believe in luck while the wise and strong believe in cause and effect. This point echoes Newton’s third law: for every action, there is a reaction. In the same way, the variables in our lives add hazards to daily existence. In reaction to these hazards, we are constantly adapting to stay safe. When we talk about safety, it can be a bit abstract. There are so many types of safety, from personal well-being to safe use of prescribed medications. In order to be safe, people must understand the risk involved with specific actions. Overall, safety is about minimizing those risks to the best of our ability. Currently, we see safety at the forefront of conversations as businesses begin to open doors to
customers. Local businesses are adapting to help both customers and employees feel safer by adding sanitizing stations and wearing masks. These things are examples of protocols that help us minimize the risk of COVID-19 infection. It’s important to know how to take the proper precautions to minimize your risk of injury when participating in activities that help you stay in shape, too. People participate in a variety of organized and outdoor sports that keep their minds and bodies actively engaged. Though fitness is a fun routine for many residents, there are many different risks associated with recreation. Learn more about how to navigate these threats and reduce the likelihood of an accident or injury. French writer Voltaire stated “the
danger which is least expected soonest comes to us.” When it does, this issue can guide you through the physical and mental aspects of rehabilitating an injury and help you reduce the costs of care associated with an emergency. Furthermore, discover some simple ways to improve coordination and range of motion with the fit five series featuring exercises you can complete with a broomstick. Explore some nutritious options for food to fuel adventures and healthy recipes you can make at home. Last, but not least, I hope you enjoy exercise and the sunshine this summer. Just remember to take safety, even for your skin, seriously.
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Self-Care
Personal precautions to avoid potential danger
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TAKE STEPS TO PROTECT WELL-BEING ost people exercise caution before crossing the street or backing out of a parking spot. As we look both ways before stepping into the crosswalk, or check the mirrors before putting the car in reverse, we are taking steps to keep ourselves, and others, safe. But taking personal safety seriously means having a realistic view of the potential dangers in the world, and employing simple strategies to feel secure. Here are some examples of easy opportunities to practice personal safety.
• PUT DOWN THE PHONE. Distractions are a major cause of injury, and cellphones often put people at risk. Texting while walking or driving increases the risk for injuries. Predators also look for signs of distraction or weakness, and when eyes are glued to the phone, it makes it difficult to observe your surroundings.
likely wouldn’t share in other settings. Posting about being away on vacation is an invitation for trouble.
• LOCK YOUR DOORS. Everyone wants to believe their communities are safe from crime. But break-ins happen everywhere. Locking the doors to both your home and vehicle puts an added barrier between a would-be criminal and your belongings or person.
• CHECK VISITORS FIRST. Whether at home or in a hotel while traveling, confirm who is knocking on the door before opening it. If someone states they are from a particular business or service, ask for identification. Call the front desk of a hotel to confirm identities and purposes.
• STAY IN WELL-LIT AREAS. The dark can hide people and ill intentions. Try to run as many errands or tasks during daylight hours as possible. When you must go out at night, walk or park in well-lit areas.
• WATCH YOUR DRINK. Never leave a drink unattended in a public restaurant or bar, as something can be slipped into it. Similarly, don’t accept a drink you didn’t see being poured.
• MOVE TO A PUBLIC PLACE. If you think you are being followed, either on foot or in the car, go to a public place or a police station.
• MOST IMPORTANTLY, IF YOU SEE SOMETHING, SAY SOMETHING. Maintaining security is something that requires forethought and practice. However, practicing personal safety protocols can also bring you peace of mind in sketchy situations. l
• DON’T OVERSHARE ON SOCIAL MEDIA. People have a tendency to throw caution to the wind on social media, revealing personal details they
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• AVOID ISOLATED PLACES. Waiting for a bus, taxi, rideshare or even to meet another friend in a place without a lot of people around can put you at risk. It’s better to wait inside of a store or a building with others, if possible.
Holistic Approach
Self-care strategies BUILDING A BALANCED BODY, MIND AND SPIRIT
Taking steps to reduce the risk of injury is often common sense. In the same way, self-care is not a selfish act. However, many people neglect to care for their mental health to decrease stress and improve emotional stability. Self-care is a term that refers to the actions we take to balance our well-being. These acts are the things that replenish us, rather than draining energy and excitement from our lives. There are so many ways to practice self-care, which increase our ability to think clearly and show up for others. Here are a few ways to incorporate self-care into a daily routine. Physical self-care is about making the best choices for a healthy body. • Develop a regular sleep routine. • Consume a healthy diet. • Get regular exercise. • Practice good personal hygiene. • Do something you enjoy each day. Professional self-care includes creating boundaries and investing in personal development. • Take lunch breaks. • Use your sick leave. • Engage in regular consulting with more experienced colleagues. • Attend community, state and national networking events. • Turn off email notifications after work hours. Psychological self-care is about making time for activities that reduce stress. • Keep a reflective journal. • Engage in a non-work hobby. • Maintain healthy boundaries. • Make time to stay in touch with friends and family. • Schedule time for relaxation.
Emotional self-care promotes personal growth and better self-esteem. • Develop positive, supportive friendships. • Take time to reflect on emotions before responding to them. • Allow yourself to receive compliments and criticism. • Recognize emotional triggers and observe patterns. • Adopt positive personal language and internal dialogue.
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Spiritual self-care is about finding a deeper sense of connection. • Expand your knowledge and understanding of personal beliefs. • Fellowship with likeminded individuals. • Enjoy reflective activities like meditation, walking or yoga, to name a few. • Practice mindfulness. • Participate in regular acts of compassion.
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Medicine DISCUSS DOSES WITH A DOCTOR
Mixing medications can complicate conditions
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any people take prescribed medications daily. Certain medications can help people with potentially debilitating or even deadly conditions live normal lives, while others can help people overcome relatively common issues like muscle aches or seasonal allergies. The American Heart Association notes that mixing drugs can produce unexpected side effects. This can make it dangerous for people already on prescription medications to use over-the-counter drugs for issues such as headache or seasonal allergies. Understanding the potential interactions between common prescription and over-the-counter medications can help people stay safe.
• ANTIHISTAMINES: Antihistamines are widely used to alleviate symptoms of the common cold or seasonal allergies, such as runny nose, itchy eyes and sneezing. The AHA notes that, when taken along with blood pressure medication, antihistamines can contribute to an accelerated heart rate and cause blood pressure to spike. The AHA also cautions people taking sedatives, tranquilizers or prescriptions to treat high blood pressure or depression to consult their physicians before taking antihistamines. • BRONCHODILATORS: Bronchodilators relax and open the airways in the lungs and are used to treat various lung conditions, such as asthma and chronic obstructive pulmonary disease, or COPD. These drugs make it easier to breathe and are available via prescriptions. But patients with heart disease, high blood pressure, thyroid disease and/or diabetes should discuss the potential interactions between bronchodilators and other medications they may be taking with their physicians. • CORDARONE: Cordarone is used to treat potentially deadly abnormal
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heartbeats. Cordarone can cause severe problems that affect the lungs, thyroid or liver, and can be dangerous when combined with other drugs. For example, the AHA notes that patients who take more than 20 milligrams of Zocor, a drug used to lower “bad” cholesterol and potentially to lower the risk of stroke, heart attack and other conditions, while also taking Cordarone are at risk of developing rhabdomyolysis. Rhabdomyolysis is a condition marked by the breakdown of muscle tissue that can lead to kidney failure or death. The AHA also says that Cordarone can inhibit or reduce the effects of the blood thinner Coumadin. • NICOTINE REPLACEMENT PRODUCTS: People taking prescriptions for depression or asthma should consult their physicians before taking any nicotine replacement products. The Federal Drug Administration notes that doctors may want to change dosages of patients’ current medications before recommending they take any nicotine replacement products. The FDA also advises people to speak with their physicians before trying these products if they have diabetes, heart disease, asthma or stomach ulcers; have had a recent heart attack; have high blood pressure but do not take any medication for it; or have a history of irregular heartbeat. Drug interactions can complicate the treatment of many conditions. People currently on medication are urged to speak with their physicians before taking any new medicines, including over-the-counter drugs. l
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Skin Care
Soak up the sun TIPS FOR PROTECTING SKIN FROM HARMFUL UV RAYS
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relaxing day soaking up some of the sun’s rays is one way people prefer to spend their free hours in the summertime. While the image of a warm summer afternoon spent outdoors can invoke positive vibes, it’s important to take protective measures to be outdoors for any period of time. Human skin produces vitamin D in response to sunlight, and vitamin D serves a host of functions in the body that can promote both short-term and long-term well-being. Vitamin D facilitates normal immune system function, which can help people fight off disease and infection. But the sunshine can have harmful effects on the skin as well. According to the American Cancer Society, most skin cancers are the result of exposure to ultraviolet rays in sunlight. UV rays are a type of radiation that do not have enough energy to penetrate deeply into the body. As a result, they primarily affect the skin. Overexposure to these rays can lead to skin cancer. The following are some of the many ways to protect yourself while still enjoying sunny days outdoors. • GO OUT AT THE RIGHT TIMES OF THE DAY. The ACS notes that UV rays are at their strongest in the middle of the day between the hours
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of 10 a.m. and 4 p.m., so staying inside during these hours can protect your skin. This is especially important in the spring and summer, as UV rays are stronger during these seasons than other times of year. • TRY THE SHADOW TEST. It may not seem especially scientific, but the shadow test is a simple way for anyone to gauge how strong UV rays from the sun are at any given moment. According to the ACS, if your shadow is shorter than you, that means the sun’s rays are at their strongest. This simple test can help people immediately determine how strong the sun’s rays are, compelling them to be extra cautious if necessary. • APPLY SUNSCREEN EARLY AND REAPPLY OFTEN. The ACS recommends using sunscreens with broad spectrum protection that protect the skin from both UVA and UVB rays, and applying them before leaving the house and reapplying often while outdoors. When choosing a sunscreen in the Four Corners region, choose one with a minimum sun protection factor, or SPF, of
SPF
SPF
SPF
50
100
blocks about
blocks about
blocks about
blocks about
93%
97%
of
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UVB rays
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15
30
SPF
98% 99%
30. Understanding SPF can help people recognize the importance of reapplication. When an SPF 30 product is applied correctly, a person gets the equivalent of one minute of UVB ray exposure for each 30 minutes he or she spends in the sun. So one hour in the sun wearing SPF 30 sunscreen is the same as spending two minutes totally unprotected. Reapplying SPF 30 sunscreen often can ensure you are protected at all times. Sun protection is important yearround, and especially so during spring and summer. • WEAR A HAT. Hats with a brim that is at least two inches all around can help protect vulnerable areas such as the eyes, forehead, nose, ears and scalp. Choose a hat with a dark, non-reflective underside to lower the amount of UV rays that reach the face from reflective surfaces such as water. l
SOOTHING A SUNBURN • Take frequent cool baths or showers to relieve the pain. Pat yourself dry, and leave a little water on the skin. Apply a moisturizer to ease dryness and discomfort. • Use a moisturizer that contains aloe vera or soy to soothe sunburned skin. Do not treat sunburns with “-caine” products, like benzocaine, as it may cause an allergic reaction or irritate the skin. • Consider taking ibuprofen to reduce swelling, redness and general discomfort. • Drink more water than usual. A sunburn will draw fluids to the skin’s surface, so drinking more water with a sunburn prevents dehydration. • If skin blisters, avoid popping blisters to encourage healing. source:
American Academy of Dermatology
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Eye Safety
Protect vision CHOOSE THE RIGHT GEAR FOR ANY TIME OF THE YEAR
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BY CONNIE SUTTON
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hen playing sports, most athletes take reasonable precautions to prevent injuries to the head, arms, legs, fingers and even teeth. Why then wouldn’t we do the same to guard against eye injury? After all, most broken bones and bruises will heal, but a serious eye injury can become a life long debilitation. Some sports require protective eyewear from the start, but for the ones that don’t, it’s important to recognize when and how you should be protecting your eyes. Emergency rooms across the U.S. treat tens of thousands of sportsrelated eye injuries each year, but the American Academy of Ophthalmology suggests that 90% of serious eye injuries could be prevented by wearing the appropriate protective eyewear.
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A Vision of Safety
You may think that because you wear glasses, your eyes are protected, but regular eyeglasses won’t provide sports eye protection. There are a lot of things that can go wrong during any given activity. A splinter from broken equipment can pierce an eye, or a fellow player’s fingernail can scratch the cornea. Prescription lenses may help in these instances, but let’s talk about impact. A ball, puck, elbow — you name it — can land in the eye area, leading to a black eye, cuts, retinal damage or fractures. In these instances, prescription glasses or sunglasses can make an injury worse if the lenses shatter with the impact. Different activities and sports have different risks for eye injury, make sure you’re using the right kind of eye protection for each activity.
The Right Protection For The Sport
Some sports require more eye protection than others, and some may not specifically require eye protection but it’s still a good idea to have it. There are several sports where eye safety is a particular concern, including activities like basketball, lacrosse, football, paintball, hockey, snowboarding and skiing. Athletes can usually find specialized face masks or goggles alongside the other protective equipment for every outdoor and organized sport. For activities like soccer, basketball, baseball, tennis and biking, the recommended eye protection is polycarbonate goggles. Polycarbonate is stronger than
regular plastic and resists shattering upon impact. If you’re passionate about your sport, it’s possible to have your optometrist match your vision prescription on the goggle lenses so you don’t have to wear goggles and glasses together. According to the National Electronic Injury Surveillance System, the sports that claims the highest percentage of eye injuries is swimming and watersports. This is largely due to irritations and infections from the water itself, but there’s also the danger of stray kicks and elbows from other swimmers. Things are more complicated with sports like water polo. An elbow to the face from another player could shove a pair of goggles askew or even into the eyes. In this sport, normal eye protection can actually become a hazard. Unless you need them for prescription purposes, it’s probably better not to use goggles at all for water polo.
Pursue Your Passion and Prevent Injuries
Eye protection will prevent every injury, but the right gear can be extremely effective in protecting from and preventing serious injuries. For best results, match your sport to the right safety gear. And remember, protective eyewear is for everyone, not just those who need corrected vision. If you have an eye injury go to the emergency room immediately, even if the injury appears minor. Delaying medical attention can result in permanent vision loss or blindness. l
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Safety Tips RISK VERSUS REWARD
Rise above reckless recreation
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BY HUNTER HARRELL ecreation is more than a hobby for many residents in the Four Corners. Outdoor activities and organized sports are wonderful ways to engage in exercise and stay in shape. Opportunities to enjoy exercise and lead a healthier life are available all around the Four Corners with public access to open space for outdoor recreation and a variety of organized sports programs for all ages. However, recreation is not without risk. Safety is important, whether kicking a soccer ball around in the city park or venturing into the backcountry for a quiet hike. Learn to minimize the probability of accident or injury by taking steps to prevent potential problems.
Know before you go
Plan and prepare for every activity. Whether planning a hiking trip or day of paddling, it is important to be prepared for an emergency. Even participating in organized sports can require some preparation. Detail a schedule of the outing and let a trusted friend or family
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member know your location and when you plan to return. When planning the activity, be aware of your physical abilities and limitations. Always stretch before participating in any activity. For example, stretch the shoulders before activities like playing baseball or paddling on the Animas River. Once you get started, set a pace that feels comfortable and take frequent breaks to prevent exhaustion to reduce the risk of an accident. Learn basic first aid skills. It is important to understand how to treat injuries and allergic reactions in the outdoors. Clean cuts and scrapes immediately to prevent infection. Apply pressure to bleeding wounds, and do not release pressure until the bleeding stops.
Gear Up
No matter the sport, it is important to be properly equipped from head to toe. The right protective equipment can prevent injuries and save lives. In addition to gathering the gear, be sure to test it before beginning any activity. Both outdoor and organized sports require protective equipment designed for specific purposes. For example, baseball, softball, football and hockey players often wear helmets, just as cyclists, rock climbers
and kayakers. However, the effectiveness of the protection is based on the design of the helmet. To prevent concussions and other head injuries, choose the right helmet for your sport. Vision is crucial to participating in sports, so it is important to invest in safety equipment for the eyes, even if you don’t wear corrective lenses. (Learn more about eye protection on page 10.) Protect the mouth and teeth by wearing a mouthguard during contact sports, such as basketball, football and hockey. Furthermore, wear protective padding to prevent bruising and other injuries while participating in activities like baseball and softball, football, hockey, skating, soccer and volleyball. Also consider the clothing and the type of footwear recommended for each individual sport. According to the National Center for Injury Prevention and Control, unintentional falls are the leading cause of all nonfatal injuries in the U.S. Whether hiking or river rafting, wearing the right shoes for the activity and paying attention to foot placement can reduce the risk of many foot, ankle and knee injuries. In addition to personal protective gear, some recreational activities require more provisions. Always pack and drink plenty of water to avoid dehydration. Depending on the length of the planned activity, remember
to include nourishment to consume for energy as well. In all the excitement, don’t forget to take care of your skin. Insects often occupy the places we love to play, so remember to bring bug repellent. To avoid bugs biting or stinging you, try to wear light-colored, longsleeved shirts and pants rather than shorts and T-shirts when possible. And don’t forget to apply sunscreen before spending time outdoors. (Learn more about sun safety on page 8.)
More Tips & Tricks
Even in the most predictable situations, prepare for the unexpected. Athletes of all ages must learn to recognize the risks associated with their chosen sport and take steps to prevent accidents and injuries. Like most skills, proper technique for any sport can take practice. Even an average workout can lead to injury if a person has poor technique. To ensure you have good form and an understanding of safety rules for your sport, invest in private lessons or personal training. Blisters and chafing are also common for athletes, but they can be prevented. To avoid blisters, practice good foot hygiene, wear socks that reduce sweat and cover troublesome spots with frictionmanagement patches. Chafing can be a problem in areas like the thighs, armpits, groin and nipples. However, athletes can reduce the chance of chafing by wearing moisture-wicking clothing that fits well and applying skin lubricant in problem areas before beginning an activity. Most importantly, stay aware of your surroundings. When spending time in the outdoors, the terrain can be difficult to traverse. Be familiar with the area and cautious of where you place your next step. Weather and wildlife are two factors that can’t be controlled, but by being aware of your surroundings you can also reduce dangerous encounters in the wilderness. l
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COVID-19
Visit reopened parks with safety in mind
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hysical activity is good for both the body and mind. As the world confronted the fallout of the COVID-19 outbreak, many people struggled to cope with the stress sparked by stay-at-home measures, school closures and job loss. Perhaps that’s why the reopening of parks was met with such joy, as people were grateful for access to the great outdoors at a point when that access could be incredibly beneficial. Visiting reopened parks while social distancing is not the same as
it has been in the past, and nature enthusiasts may want to consider these dos and don’ts, courtesy of the Centers for Disease Control and Prevention, to ensure their visits are safe and enjoyable. DO STAY CLOSE TO HOME. The CDC warns that traveling long distances to visit a park may contribute to the spread of COVID-19. That’s because long trips require stops along the way, which exposes travelers to potentially contaminated surfaces. DON’T VISIT PARKS IF YOU’RE SICK OR WERE RECENTLY EXPOSED TO COVID-19. Whether you’re sick with COVID-19 or simply not feeling well, stay home. Visit the CDC website (www.cdc.gov) for a list of COVID-19 symptoms if you suspect you have the virus or have had it in the last 14 days. DO EXPECT LIMITATIONS ON VISITORS. While parks have reopened, many areas have
established restrictions on the number of people allowed in the park at a given time. As a result, some visitors have been turned away or asked to wait in a queue until other visitors leave. Preparing for this outcome in advance can make it less frustrating to handle. DON’T USE PLAYGROUNDS. Children may be anxious to ride on swings or climb all over jungle gyms, but the CDC continues to advise against using playgrounds. Playgrounds tend to be crowded and, as a result, they can be challenging to keep clean. In addition, young children likely won’t remember to avoid touching their faces, noses, eyes or mouths while playing, which makes them more vulnerable to COVID-19. DO EXERCISE CAUTION IN SWIMMING POOLS. The CDC notes that the chlorine and bromine in pools should kill COVID-19, but warns that it’s still imperative to practice social distancing when swimming in public pools. Clean hands thoroughly before entering and after exiting the pool, and make sure each swimmer takes a shower immediately upon arriving home. DON’T PARTICIPATE IN ORGANIZED SPORTS. The CDC is still advising people to avoid organized sports like basketball, baseball, soccer and football. These sports typically require participation of people who do not live in the same households, increasing the chances of spreading the COVID-19 virus. Diligence and caution can help everyone safely enjoy reopened parks. l
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Parents can help children prevent injury ADVICE FOR YOUNG ATHLETES
People who participate in sports experience a range of physical, emotional and interpersonal benefits. These benefits include a reduced risk of obesity, improved hand-eye coordination and the development of social skills. Athletes are at risk of injury any time they participate in their activity of choice. Adults competing in sports may recognize that risk, but children often do not, which can make it difficult for young athletes to cope with injuries that prevent them from playing their favorite sports. Stanford Children’s Health notes that roughly 30 million children in the United States participate in some form of organized sports every year. Parents who want their children to get all the benefits of organized sports participation can take steps to reduce risk of injury. • SCHEDULE DOWN TIME. The American Academy of Pediatrics advises parents
to plan at least one day off from training per week and at least one month off from training per year. These breaks allow young bodies, even those who haven’t suffered injuries, to recover. • INCREASE FLEXIBILITY. Stretching should be part of everyone’s daily fitness routine, and young athletes are no exception. Stretching exercises after games and practices can increase flexibility. The Mayo Clinic notes that stretching may improve range of motion in the joints and decrease risk of injury. • FOLLOW THE RIGHT TECHNIQUES AND WEAR THE RIGHT GEAR. The AAP advises parents to ensure kids follow the correct techniques when performing exercises. Poor form in the weight room can increase young athletes’ risk of injury. Coaches often supervise strengthtraining regimens, but parents should keep
ForFor over 1110 years now, families from Durango over years, families from Durango andand the area have haveentrusted entrustedthe thehealth health the Four Four Corners Corners area care childrenand andadolescents adolescentstoto care of of their their infants, infants, children Pediatric Associates of Durango. Dr. Pakhi Pediatric Associates of Durango. Chaudhuri honors this privilege by working Pediatric Pakhi Chaudhuri and Nurse withproviders families Dr. to create the foundation Practitionerfor Jessica Rensner honor this privilege a lifetime of wellness. by working with families to create a foundation
Pediatric Associates of Durango welcomes for a lifetime of wellness. They both share a Jessica Rensner, MSN, RN, the practice. common goal to ensure thatCPNP theirto patients thrive
1199 Avenue • Suite 205 1199Main Main Avenue Durango, CO 81301 Suite 205
Durango, CO 81301 970/259-PEDS (7337) FAX 970/259-7366
970-259-PEDS (7337) www.paofdurango.com Fax: 970-259-7366 paofdurango.com
mentally, Ourphysically, goal is to ensure thatand ouremotionally. patients thrive physically, mentally and emotionally. To Pediatricthis, Associates accomplish we callofonDurango our solidapproaches background in every patient’s care with holistic, comprehensive conventional medicine as well as exploring a management, and we pride ourselves multitude of alternative options that haveonproven providing excellent follow-up. to enhance the overall health of our patients.
We, Pediatric AssociatesofofDurango, Durango,are arepassionate passionate We at at Pediatric Associates about settinga anew newstandard standardfor forhealth healththat thatempowers empowers about setting children childrentotoreach reachtheir theirfull fullpotential. potential! SPEC000437
Youth Injuries watchful eyes on youngsters who work out at home or without the supervision of a coach. The right gear, which includes protective cups, eyewear and mouthpieces, also should be worn at all times. Parents should periodically inspect gear to ensure it’s not worn down. • DISCOURAGE THE ATTITUDE TO “PLAY THROUGH PAIN.” Professional athletes often cite the necessity of playing through pain. But young athletes should never play through pain, as their bodies are still developing and could suffer considerable damage if they try to play through injuries, however minor such injuries may seem. Parents must work with their children to reduce a young person’s risk of sustaining a sports-related injury. More information about reducing youth sports injuries can be found at www.aap.org. l
For over 15 years, families from Durango and the Four Corners area have entrusted the health care of their infants, children and adolescents to Pediatric Associates of Durango. Pediatric providers Dr. Pakhi Chaudhuri and Nurse Practitioner Jessica Rensner honor this privilege by working with families to create a foundation for a lifetime of wellness. They both share a common goal to ensure that their patients thrive physically, mentally, and emotionally.
Offering Integrated Behavioral Health services, including therapeutic and psychiatric consultations. J U L Y
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Rehabilitation
Recovery recommendations COPING WITH THE PHYSICAL AND MENTAL ASPECTS OF AN INJURY
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BY CONNIE SUTTON or many people in the Four Corners, physical activity is part of a routine – that bike ride after work, the weekend boulder session or a lunchtime jog. Residents often count on recreation to remain happy and healthy. Though the benefits are numerous, with these activities also comes the risk of injury. In the event of an injury, it’s important to seek help immediately before it becomes a lifelong debilitation.
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Coping with the stress of an injury requires both physical and mental resilience. After all, the sense of loss, sadness, anger or depression that active people feel after an injury is very real. During recovery, it’s important to move beyond the negative and find more positive strategies to cope with the setback. Recovery typically focuses on physical rehabilitation, but it is also important to recover mentally and
emotionally. In many cases, dealing with an injury gracefully can help an athlete become more focused, flexible and resilient. Regardless of the type of injury, appropriate recovery is very important. Ultimately, returning to sport too early or after an inadequate recovery will likely result in further damage.
Physical recovery
Injuries are common in many sports, particularly with contact or high-intensity sports. Common sports injuries include soft tissue damage such as strains, bone injuries like fractures, joint injuries such as dislocations and head injuries such as concussions. Cindy Schmidt, owner of Pathways Physical Therapy and Holistic Health in Durango, said she sees many neck, shoulder, back and hip injuries at her practice. While sports injuries can vary significantly in type, severity and recovery timelines, some aspects of physical recovery are relevant to all injuries. One of the most important includes allowing adequate time to heal. It’s important for the body to be fully recovered before returning to activities. All too often an athlete will try to do too much, too soon. Schmidt says this is one of the biggest hurdles she faces with local athletes. Another major aspect of the recovery will be the requirement of a
series of exercises. Some might be aimed at returning mobility in general, and others at returning an athlete to their chosen sport. For a full recovery, it is important to take the time to see this part of the journey through. Schmidt recommends every athlete “listen to their bodies” for cues on what is needed, as well as when the body is pushed too hard.
Coping with emotions
Though recovering from an injury can be a long and difficult battle, sometimes the mental and emotional response to an injury is more difficult for active people. The inability to return to routine and participate in activities that were once a part of daily life can be stressful. Schmidt recommends creating a safe space where you can have an awareness of the feelings that arise. She said she believes that this allows people to cope with the challenges and move through them in a healthy way. One of the most difficult aspects of an injury is that once injured, you can’t do all the things that were once part of your everyday life. That can leave you at a loss as to how to expend the energy that builds each day. Another downside is that you have lost something that has been a source of self-esteem, meaning, satisfaction, and joy in your life. Chances are a good portion of your life is dedicated to being active, being injured can cause you to feel isolated from the sport you love, as well as friends who share the sport with you. With all of those feelings of loss, frustration and isolation, it’s hard to get your head in the game. Both figuratively and literally. Then, when you’re faced with returning to your sport, there can be more fear. When putting together a recovery plan, be sure to take these factors into consideration. Schmidt advises patients to place an emphasis on emotions, meditation and mindfulness. Addressing the emotional and physical aspects in sports rehabilitation has dozens of positive benefits. An athlete’s chosen mental approach to overcoming a difficult moment can become a lesson for dealing with future challenges. In order to recover from an injury, remember to set specific and realistic goals regarding rehabilitation and surround yourself with encouraging people that will support you through the recovery process. l
Common Symptoms that can be addressed with Dry Needling • • • • • •
Low back and neck pain Shoulder, hip, and knee pain Muscle activation after injury Headaches Muscle tightness Fibromyalgia
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Care Costs
Ways to increase savings after an emergency
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BY CONNIE SUTTON t’s a fact, participating in sports increases the likelihood of injury. From torn ligaments to broken bones, playing hard sometimes means falling hard. Accidents happen. With everincreasing healthcare service costs, rising insurance premiums, inflated prescription drug prices and provider billing mistakes, the average cost of healthcare is high. When the need for medical attention becomes an emergency the costs rise. While certain medical costs are indeed unavoidable, it is still possible to reduce healthcare spending.
What Kind of Care do You Need?
A trip to the emergency room can cost thousands depending on the treatments you receive, while an urgent care, or same-day doctor’s appointment can cost between $25 to $100 depending on your insurance coverage. There are other benefits to urgent care as well. The average wait time in urgent care is less than half an hour, compared to over four hours for emergency room care. Moreover, over 80% of visits last less than 60 minutes. If the injury isn’t a lifethreatening issue, opt for an urgent care clinic or seek a same-day appointment with your regular provider.
Stay in Network
Unless there is a compelling reason to go out of network, avoid it. Most insurance companies won’t pay for outof-network providers. If they do, it will be at a lower rate than your in-network fees. Before visiting a doctor, or specialist, ask your insurance company for a list of in-network providers or access that information on its website.
Reduce Medication Costs
There are several ways to save money on medications. For people taking regular prescriptions, purchasing a 90day prescription rather than renewing month after month will generally save you money. Avoid buying a name brand, and ask for generics. According to the
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FDA, generic medications can cost, on average, 80 to 85% less than brandname equivalents. Doctors’ offices often receive free drug samples. The next time your provider writes a new prescription, be sure to ask if they have any samples on hand. Saving even a small amount of money here and there will go a long way over the course of a year.
Negotiation Skills
If the injury or illness is severe, you may need a test or service that insurance won’t cover. If that’s the case, negotiate with your provider before absorbing the full cost. If paying out of pocket, medical offices are often able to give you a break, so don’t hesitate to make it clear that you could use one.
Review Your Medical Bills
The statements from providers or insurance companies are the last thing you want to spend time reading, but it is important to review them, especially if the bill is higher than expected. It’s easy for a procedure to be coded incorrectly, causing the insurance to pay less, or deny the claim altogether. If you receive a bill that is higher than expected, question it. If an error occurred, find out where. Sometimes, asking the office resubmit a claim will be the difference between having it covered or not.
Final Thoughts
Avoid overpaying for healthcare by taking necessary precautions. Take the time to seek the right kind of care, actively seek discounted services and prescriptions, review bills and work closely with the billing or finance staff. With these tips, many people can manage to significantly decrease overall medical costs. l
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make split-second decisions. HBOT allows up to a tenfold increase in the oxygen level of the blood plasma and hemoglobin. The red blood cells become more malleable, increasing their ability to penetrate restricted blood vessels so that cells and tissues receive the oxygen they need to regenerate and heal. With hyperbaric treatment recovery time is reduced significantly, and athletes at all skill levels get back into play faster. George Glass is the owner of Mountain Hyperbarics. Glass has been in health care for over 27 years. Mountain Hyperbarics was founded on the inspiration, drive and passion to help those who otherwise would not be able to receive this treatment.
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Nutrition
Food to fuel adventures
NUTRIENTS THE BODY NEEDS BEFORE, DURING AND AFTER ACTIVITY
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BY CONNIE SUTTON ew things can ruin a day quicker than hunger. Whether gearing up to reach the summit, hike an epic trail or shred singletrack at Phil’s World, you will need food to fuel the adventure. There is an entire prepackaged food industry aimed at athletes and adventurers – shakes, bars, powders and more products made for easy packing. However, many athletes are returning to fresh food on the trail. Pinterest, Instagram and other social media platforms are filled with homemade recipes from professional athletes and weekend warriors alike.
Carbohydrates
For intense activities, carbs should dominate choices. The body stores carbohydrates as glycogen, the most easily accessible form of energy. When exercising at moderate to high intensity, the body burns on average 60-90 grams of carbs per hour. Carbs should represent 55-60% of calories. Look for complex carbs like rolled oats, low-fat yogurts and whole grains.
Before the Adventure
Preparation includes more than proper planning and gathering gear. Your body needs nutrients to perform at its best. Fueling the body with rounded meals in the days leading up to activity will help give you a solid foundation for endurance. Be sure to include vegetables, carbohydrates and proteins. Don’t forget to drink plenty of water to help hydrate and prepare muscles for exercise.
Altitude Effects
Outdoor pursuits can push people to their limits, especially at altitude. High altitudes can suppress appetite and thirst, leaving you dehydrated and nutrient-depleted, also known as mountain anorexia. When planning a trip, be sure to pack plenty of nourishment for the final push.
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Protein
Aim for 15-20% total calories from protein. Our bodies digest, absorb and use different proteins in different ways, meaning they have different levels of bio-availability. Some of the highest bioavailable protein sources are eggs, whey protein and soy. These sources are complete proteins.
Fats
Shoot for no more than 15-20% calories from fats. Remember that not all fats are created equal. Mediumchain triglycerides (MCT) are easier for your body to convert to energy than poly-unsaturated fats. Good MCT sources include butter, animal fat or coconut oil. Consuming modest servings of cheese, jerky or sausage will provide both MCT fats and protein.
Keep Fueling
During an activity, it’s important to listen to the body. Make water and snacks accessible. When it comes to fueling for adventures, we often need quick energy plus protein for muscle repair. Ensure that snacks are balanced and remember, when carbs, fluids and electrolytes are consumed together, it maximizes the absorption of all three.
After Exercise
Even after an activity is over, the body is still working. After reaching the summit or returning home, the body will need nutrients to stop muscle breakdown. A good balance of proteins and carbs post-adventure is typically a 3:1 (carbs to protein) ratio. Protein will help with muscle recovery and carbs will replenish the body’s glycogen levels. It’s best to consume postworkout snacks within 45 minutes to help minimize protein breakdown and maximize protein synthesis. l
Recipes BRE A K F A ST
Cold Brew Smoothie servings: 2
When the temperature is too hot for coffee, try a new morning pick-meup. This recipe for a cold-brew and banana smoothie will keep you cool and caffeinated as the sun rises in the morning sky. ingredients: 1/2 cup milk, warmed 1/4 cup old-fashioned rolled oats 1/2 cup chilled cold-brew coffee 3 tablespoons pure maple syrup 1 banana, sliced 1 cup ice instructions: Warm milk in the microwave, without scalding. Combine warm milk and oats in a small bowl. Let stand until oats begin to soften, about 10 minutes. Next, place oats mixture, coffee, syrup, banana and ice in a blender. Process until smooth, about 1 minute. Serve immediately.
DI N N E R
Chicken and Broccoli Stir Fry servings: 2
ingredients:
1 pound of chicken, cubed 1 teaspoon salt 1 teaspoon pepper 1 cup of broccoli, chopped 1 cup bell pepper diced sauce ingredients: 1/2 cup soy sauce 1/4 cup of honey 2 cloves of garlic 1 teaspoon ginger 1 tablespoon of sesame seeds instructions: Mix together all sauce ingredients in a small bowl. Heat oil in a nonstick pan and add chicken. Stir until cooked. Pour sauce in pan and stir to coat meat. When the starts begins to bubble, add the veggies to the pan and stir to coat with sauce. Cook until meat is done and veggies are tender. Serve as-is, or over rice.
L UNC H
Wild Salad with Blue Cheese Fig Vinaigrette A simple summer salad made with foraged foods can keep you energized throughout the day. These ingredients look as good as they taste. servings: 1 salad ingredients:
6 ounces preferred greens 1 apple diced 1 cup slivered almonds 1 /2 cup strawberries 1 /2 cup mixed edible flowers (citrus blossom, clover, daisies, dandelions, hibiscus, honeysuckle, lavender, lilac, mums, nasturtium, pansies, roses, sunflowers, violets) 1 /2 cup blue cheese fig vinaigrette
servings: 4 vinaigrette ingredients:
1/4 cup crumbled blue cheese 3 tablespoons extra virgin olive oil 3 tablespoons fig balsamic vinegar 1 1/2 teaspoons white sugar 1 teaspoon minced garlic 1 teaspoon dijon mustard salt and pepper to taste
instructions: In a large bowl, combine all salad ingredients and toss to mix. Next, whisk all vinaigrette ingredients together until well combined. This dressing can be stored for up to a week in the fridge. Separation can occur, so shake before use. When ready to eat, drizzle the salad with a tablespoon or two of dressing and toss again. Serve immediately.
SNAC K
Fro-yo Bites servings: 6
ingredients:
1 cup plain greek yogurt 1 cup strawberries instructions: Blend yogurt and strawberries together in a food processor. Scoop yogurt mixture into an ice cube tray. Freeze until solid.
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Fit Five
Broomsticks can improve coordination BY HUNTER HARRELL
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itness is important to maintain health and well-being. Taking steps to stay in shape contributes to a better mood and balanced weight. However, coordination is key to safe and effective workouts. Working out with everyday items can improve coordination, flexibility and posture. For example, broomsticks can be a beneficial tool for simple stretching and strengthening exercises. Here are a few ways to use a broomstick in your next sweat session.
Hold the broomstick horizontally in front of you with both hands and a wide grip. Keeping the elbows straight, lift the broomstick up and over your head. Stretch as far as you can while keeping elbows straight, aiming for the lower back. This easy exercise is a fantastic warmup that improves range of motion and muscle mobility in the arms and chest.
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As the name implies, this exercise engages muscles in the abdomen and lower back. Place the broomstick on the back of the shoulders and grab each side of the stick with elbows bent. While keeping arms in place, rotate your torso as far to the right as possible, then to the left. Continue twisting from side to side for 60 repetitions.
Side Circle
Stand with feet together. With one hand, hold the stick about two feet to your side. With the opposite hand, reach overhead and lean to extend the same leg with toes pointed. With the lifted leg, make 20 circles and then repeat with the opposite side. This exercise stretches muscles in the shoulders, hips, legs and abdomen.
Flutterkick
Up and Over
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Core Twist
H E A L T H Y
Stick Hurdle
With one hand, hold the broomstick level at your side at waist height and outstretched in front of you. Keeping the arms and legs straight, raise one leg over the broom, switch hands and bring the other leg over the broom and repeat. This exercise stretches shoulders, arms, abs, hips and legs, while strengthening balance and grip.
L I V I N G
Lie on your stomach with arms and legs extended, holding the broomstick with both hands shoulder-width apart. Raise arms and legs about six inches from the floor. Without touching the floor, alternate kicking the left leg, then right leg. After 30 seconds, rest 30 seconds and repeat. Broomstick flutterkicks assist in strengthening muscles in the arms, chest, core and butt. l
Health Briefs Nonprofit group hosts yoga sessions in the park
In the Weeds will host yoga sessions in the park during the month of July. Join instructor Michael Grinnell every Tuesday in Buckley Park from 6:30-7:30 p.m. for an asana-based fitness program. Social distancing protocols are in place. Please bring your own water, mat and towel.
City of Durango to host edible plant excursions
The city of Durango will host Edible Plant Excursion Alpine Hikes from 9:30 a.m. to 3 p.m. Saturdays July 25, Aug. 8 and Aug. 15. The cost is $35 per day. Participants will learn about plants in the local environment that are either edible, medicinal or both. People will meet at the Durango Community Recreation Center and carpool to the site. Bring a snack, notebook and/or camera. Registration is available at the recreation center front desk or online at www.DurangoGov.org/ register4rec. For more information, contact instructor Calida Maischoss at 759-9287 or AlpineHike@gmail.com.
New Director of Nursing joins Comfort Keepers
Trina Crow joins Comfort Keepers as the Director of Nursing, Alternate Administrator. She has over 15 years experience as a Registered Nurse and in Nursing Administration specifically Hospice Care, Skilled Nursing and Regulatory guidance. Crow holds a Master’s of Jurisprudence in Health Law from Loyola University’s School of Law in Chicago. Crow will oversee Comfort Keepers Nursing Services which are performed in the comfort and safety of the client’s home. For more information about Crow and Comfort Keepers call (970) 515-7055.
New Mexico Department of Health issues alert about heat-stress
The New Mexico Department of Health encourages people statewide to be mindful and know the signs of heat-related illness. Outdoor recreation and activities should be avoided between 11 a.m. and 6 p.m. during high-temperature days. The Department of Health reminds New Mexicans to never leave children or pets in a parked car even for a few minutes. Heat stress can have many symptoms like dizziness, nausea, cramping and weakness and can progress to heat stroke and death, if left unchecked. For more information, visit www.nmtracking.org/ health/heatstress/Heat.html or www. nmhealth.org.
Summer blood drives scheduled across region
July 29 Mercy Regional Medical Center Conference Rooms A & B (1010 Three Springs Blvd., Durango) 10 a.m. - 3 p.m. July 30 Battle of the Badges Durango at The Durango Donor Center (1970 East Third Ave. #107) noon - 5 p.m. Aug. 1 Durango Community at The Durango Donor Center (1970 East Third Ave. #107, Durango) 9 a.m. - 1 p.m. Aug. 4 Blood Mobile at TBK Bank (259 W. Ninth St., Durango) 8 a.m. - 12:30 p.m. Aug. 6 Durango Community at The Durango Donor Center (1970 East Third Ave. #107, Durango) noon - 5 p.m. Bloodmobile at Four Corners Ambulatory Surgery Center (2300 E. 30th St. Building A, Farmington) 1 p.m. - 4 p.m. Aug. 7 Bloodmobile at Riley Industrial Services Inc. (2615 San Juan Blvd., Farmington) 2:30-5:30 p.m. Aug. 8 Bloodmobile Bayfield Community at Grocery Store (381 E. Colorado Drive, Bayfield) 9 a.m. - 2 p.m. Aug. 10 Pine Valley Church Sanctuary (1328 County Road 501, Bayfield) 1-6 p.m. Aug. 11 Durango Community at The Durango Donor Center (1970 E. 3rd Ave #107, Durango) noon - 5 p.m. Aug. 12 Bloodmobile at City of Farmington (850 Municipal Drive, Farmington) 1:30-5:30 p.m.
Vitalant has numerous scheduled blood drives in the Four Corners area during the next three months. July is “Battle of the Badges” month and this year, Vitalant is giving a special shout out to first responders, including EMS. The public is welcome at all Battle of the Badges drives. Face masks and ID are required and appointments are highly recommended. Currently, all successful donations are also being tested for the COVID-19 antibodies. Review the list of the scheduled blood drives and their locations below.
Aug. 13 CenterPoint Church (2750 Cornerstone Drive, Pagosa Springs) 9 a.m. - 2 p.m.
July 23 Battle of the Badges Pagosa Springs at Cross Road Christian Fellowship (1044 Park Ave., Pagosa Springs) 2-6 p.m.
Aug. 21 Durango Community at The Durango Donor Center (1970 East Third Ave. #107, Durango) noon - 5 p.m.
First Baptist Church of Aztec Fellowship Hall (700 Navajo Ave., Aztec) 3-5:45 p.m. July 28 Durango Community at The Durango Donor Center (1970 East Third Ave. #107, Durango) noon - 5 p.m. Battle of the Badges at Dolores Community Center (400 Riverside Ave., Dolores) noon - 5 p.m.
Bloodmobile at Bureau of Land Management (6251 College Blvd., Farmington) 12:30-3:30 p.m. Aug. 14 Bloodmobile at Stadium 9 Allen Theatres Durango (900 Trans Lux Drive, Durango) 12:30-4:30 p.m. Aug. 15 Durango Community at The Durango Donor Center (1970 E. 3rd Ave #107, Durango) 9 a.m. - 1 p.m. Aug. 20 Cortez Community at First United Methodist Church (515 N. Park St., Cortez) 2:30-6 p.m. Aztec Presbyterian Church Fellowship Hall (205 N. Church Ave., Aztec) 3-5:30 p.m.
Aug. 22 Bloodmobile at Sportsman’s Warehouse (4905 E. Main St., Farmington) 10:30 a.m. - 2:30 p.m. Aug. 24 Bloodmobile at Bank of the San Juans (1710 Main Ave., Durango) 8:30 a.m. - 1 p.m. Aug. 27 Durango Community at The Durango Donor Center (1970 East Third Ave. #107, Durango) noon - 5 p.m. Aug. 28 Bloodmobile at Animas Surgical Hospital (575 Rivergate Lane, Durango) 8 a.m. - noon
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Senior Communit�
Share the bright side of senior living! Count�� Home
R: 103 G: 54 B: 130 C: 60 M: 72 Y: 13 K: 3
ENJOY
our resident centered community and engaged lifestyle
LIVE
safe, secure & active with dignity and respect
We INVITE you to phone, or email via our website, so we may schedule some time to visit and show you all that we have to offer, including our focus on personal and specialized senior care. S U M M E RT I M E M E N T I O N O F A P P R E C I AT I O N Dr. Cindiman Pinneke, DPT, manages the Infiity Rehab outpatient clinic at Sunshine Gardens Senior Community. We are delighted to feature a physical therapy option conveniently located, with a separate sidewalk entrance providing safety and privacy for our residents.
To schedule an appointment or to speak to a therapist, please phone 970.375.1580. 25 Sunshine Court, Durango, CO 81301 (970) 385-4090 www.sunshinegardensseniors.com
