Clovis Trail Fest 2022

Making Time For Your Health

Clovis Trail Fest is Back!

GERMAIN GALVEZ Certified Health Coach, Contributed

How are you spending your time?

Of all the health advice we are exposed to, it can sometimes be all for naught if our schedules don’t concur.

You see, we all have 24 hours a day to spend on whatever we freely choose. Your time is valuable – actually the most valuable of all possessions because it is what we all have the least of. It is inevitable that our time must be spent on something as this great planet spins around and around. So, how and where we spend our time can have a great impact on our health. It can very well mean the difference between sickness and wellness.

They say if you want to know a man’s priorities take a look at his schedule.

These days the vast majority of us have demanding careers to go along with spouses, children, family commitments, classes, errands, friends, chores and worship all requiring their share of our precious time. We also have a great desire to take steps to improve our health.

Surely we are tough enough and able to balance all these demands in our lives, right? Well

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Clovis Trail Fest, a free event for all ages, will feature activities, demonstrations, snacks and entertainment at over 20 locations along the Old Town and Dry Creek trails between Fifth Street and Dry Creek Park.

“The goal is to get people out by having booths for them to check out along the trail,” said The city’s sixth annual Trail Shonna Halterman, the General Fest is coming up May 7 and Services Director for the City although the event skipped a of Clovis. “Everyone wanders couple years it promises not to around and we find that people skip out on fun. end up going much farther than In addition to enjoying some they planned because the whole snacks along the trail, residents event spans six miles. So, by the and visitors who take the time time they go around and get back to walk, run, or bike along the to their starting point, they’ve three-mile stretch of the trail done that six miles.” from Old Town’s Treasure InWhile Trail Fest certainly gmire Park to Dry Creek Park promotes health and wellness will be able to stop and enjoy in the community and is a great a variety of fun, interactive motivator to get people out there activities. moving, Halterman said for the VALERIE SHELTON

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city it’s all about making people aware of the great trail system Clovis has and encouraging people to use it.

“I think Trail Fest promotes our trail system and our parks,” Halterman said. “It lets people know what is out there. Plus, if we have a healthy community, that benefits everyone.”

General Services Manager Amy Hance said the trail is one of the best amenities the city has.

“We just want to highlight the trail and what a great amenity it is,” Hance said. “Tons of people use the trail. They do these counts on them and it is tens of thou-

sands of people who are out there monthly and I’m one of those, but this community is big, it’s over 100,000 people so that means not everyone is out there. One of the best parts of our city is that trail [system] so we want more people out there using it.”

Halterman said Trail Fest attendees are welcome to start walking or biking from any point on the trail and can show up anytime within the four-hour window and browse booths and do activities at their leisure during that time. She encourages participants to bring a backpack or some kind of bag as many vendors will be

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Sleep to Energize Your Day be getting the sleep your body needs to jumpstart your morning.

We can manage with less sleep, right?

When our energy levels are low we often In our fast-paced society of high stress look to consume products that can help pro- and little time, sleep tends to take a backpel us through our day. Whether it is coffee, seat to the other activities that are priority in our day. Consequently, individuals have tea, energy drinks or even natural energy become accustomed to the notion that we boosting foods, we look for something to can function properly on minimal sleep. provide a spark to ignite our energy. But, what if we could help energize ourselves by People in this mindset tend to sleep less than 7 hours a day and use countermeasures simply improving the quality of our sleep? such as caffeine to combat the negative efHow are you sleeping?

Sleep is an important factor that is often fects.

The negative effects of sleep deprivation overlooked in relation to lack of energy. include mood imbalances, impaired cogniThe truth is, there is simply no substitute for restful sleep and most Americans aren’t tive ability, poor memory and low energy levels. Stimulants used to combat these efsleeping. In fact, statistics say 70 million fects can fail after just a few days, and the Americans are sleep deprived and are not end result can be a state of chronic fatigue getting the adequate sleep necessary for their health and well-being. Without restful and stress. Have you ever had the feeling of drinking lots of caffeine but still feeling sleep we are prone to losing the ability to focus as well as the energy we need during tired and fatigued? This could be caused by sleep deprivation. the day. Could consistent restful sleep be Want to improve your sleep? the catalyst you’re missing to energize your day?

There is no substitute for restful sleep The battle of the snooze. and improving your sleep can greatly imWe all have been there; the encounter pact your energy levels. with the snooze button. It provides us with How can we improve our sleep? Here momentary relief from the struggle to are a few tips that may help: achieve wakefulness. The struggle to get First ask yourself a couple questions: out of bed stems from our bodies being What’s preventing you from sleeping? heavy with fatigue. We hit the snooze butWhat is on your mind that is keeping you ton hoping that a couple more minutes of awake at night? snoozing will somehow usher us into wakeIdentify these things and address them fulness. Many are doing this because we are in your life. Removing these stressors will lacking the restful sleep necessary to wake enable you to sleep more peacefully and up with energy. So, if you find yourself hit- help reduce stress. Additionally, include a ting the snooze button often, you may not healthy diet to provide your body with the

GERMAIN GALVEZ

Certified Health Coach, Contributed

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nutrients needed to balance bodily functions, such as sleep.

Avoid computers and bright lights at bedtime as this can cause imbalances in circadian rhythm and interfere with your brain’s melatonin (sleep hormone) production. Keeping a consistent sleep schedule can help you to fall asleep and wake up more easily. Supplements such as Magnesium, Valerian, Holy Basil, Skullcap and Passionflower may also be beneficial

to help the body relax for a restful night’s sleep. Incorporating these elements into your day may enable your body to find the sleep that it needs.

So before you go looking for products to stimulate your day, I encourage you to first look to find healthy ways to experience a good night’s sleep. In doing this you may find the restful sleep you need, and your body just might reward you with the energy you’ve been missing.

What is bringing you excessive stress?

Keeping you awake at night?

Once you identify these things, fix them or get rid of them. Now. Think of where you want to spend your time and ask yourself: What do you truly want in your life? What can benefit your health? Who do you want to be with? What is your purpose? Focus your energy on incorporating these things.

Anything that doesn’t comply within this

larger picture – let it go. And yes, learn to say “no”.

Making time for what you want to do rather than what you need to do can go a long way in improving your health. Some circumstances may be more challenging than others, but I assure you, we have the power within us to make changes. Give these tips a try and discover how much more harmonious your life can be. No balance required.

Health CONTINUED FROM FRONT PAGE

I’m going to make you aware of a little secret: You Can’t. Yet, the majority of us find ourselves in a perpetual race against time in efforts to balance all the demands we carry in our lives. Unfortunately, we simply were not designed to handle that amount of stress for such a long period of time.

Many demands + Lack of time = Stress In our attempt to show we are worthy to balance so many demands, we often forget to give time to the most important person – ourselves. The truth is if we don’t find ways to make time for our health, then we will find ourselves on the road toward chronic stress.

Chronic stress can impact our health in a multitude of ways and can also affect those around us. Statistics show chronic stress can manifest into mood disorders, chronic diseases, weight gain, and a decreased quality of life.

So why do we choose to balance so many demands?

In my experience as a health coach, I’ve noticed many people who are excited to try new diet and lifestyle options find it challenging to incorporate them into their busy lives. Although they may learn what to do, they find it difficult to do because of a lack of time. Do you find yourself saying, “I don’t have enough time?” If you find yourself grabbing for another coffee or energy drink to push you to the next thing you have to do, allow me to bring you some good news – there is a better way.

Feel like making a change?

If you find yourself exhausted from running the perpetual race against time, then may I encourage you to pursue and

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discover the clarity of knowing exactly what you desire out of life? It will assist you in identifying how you want to spend your time. Not sure where to start? Let me suggest a few steps that may help you on that journey. Now these steps may sound simple but it actually takes strong willpower to execute.

Ready? Here we go…

Ask yourself what isn’t benefiting you.

What doesn’t need to be in your life?

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Common Workout Mistakes People Make is not always a friend with regard to exercise. When you do the same exercise routine over and over, your body becomes Those already a few months into their acclimated to that routine and your musNew Year’s resolution to get fit may find cles recognize the motion. As a result, your that all the effort at the gym is not paying body doesn’t have to work as hard to do off as they had expected. Although exerthe workout. Altering your routine means cise results vary, certain behaviors could you’re essentially keeping your body on its impact just how much weight a person can proverbial toes. This will help you to burn lose and how efficient their workouts may more calories and even prevent you from be. getting bored with your workout.

For those who want to increase the Skipping strength training. Cardiovasmeasurable results of their workouts, try to cular activities like running on the treadavoid these common mistakes. mill can certainly burn calories, but carNot giving it enough time. Many people diovascular exercise alone is not enough to want to see immediate results when they achieve optimal health. Strength training begin a new exercise regimen. While such helps build lean muscle and strengthen instant gratification is possible, it’s foolish bones, so it’s important to make both carto expect to wake up and look in the mirdiovascular and strength-training exercises ror after a week’s time and see a complete a part of your workout routine. body transformation. Many health experts Maintaining a moderate pace. Much say a safe weight loss goal is one to two like doing the same exercises over and pounds each week. For each pound of fat over, sticking to the same pace will lull to burn, you need to shed 3,500 calories your body into complacency. Vary the pace weekly. Do this by exercising and reducing of your workout so that you move through caloric intake. Don’t give up prematurely. intense, moderate and slow movements.

After a few months your clothes may fit Higher-intensity parts of the workout will better and you can see a change in muscle get your heart pumping and burn calories. tone and overall fitness.

Making unnatural body movements.

Sticking with the same routine. RouMovements that mimic the body’s natural tines can make it easier to manage everymovements will be more effective at tonday life. For example, waking up and going muscles. These movements include ing to bed at the same time each day helps bending, stepping, jumping, and running. many people maintain the energy they Unnatural movements may not be practineed to live life to the fullest. But routine cal, and they may increase your risk of

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Stop by and say HELLO at our booth at Railroad Park!

Join our Walking Group!

Meet up is at 10 a.m.

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injury.

Working out alone. When you workout alone, you do not have the benefit of friendly competition to motivate you as you exercise. With no one to egg you on, you may be content to stick to a certain number of repetitions instead of trying a little harder. A partner can provide camaraderie and help you make the most of your exercise regimen.

Ignoring possible injury. No one is immune to injury, which can result from lifting weights that are too heavy or using improper form. If you feel you are hurt, don’t make things worse by ignoring an injury. The body needs time to recover from injury, and ignoring an injury can lead to additional problems that will only extend that recovery time.

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How to prevent injury when exercising outdoors GET FIT CLOVIS www.getfitclovis.com

Many people take advantage of nice weather by exercising in the great outdoors. Some might skip the treadmill at the gym in favor of running at the park, while others join recreational sports leagues for some exercise and fun in the sun.

But exercising outdoors carries its share of risk. Unlike gyms where machinery clearly advises members about proper form and warns against lifting excessive weight, Mother Nature comes with no such warning labels. As a result, it’s up to men and women to make injury prevention a priority when taking their exercise routine outside. The following are a handful of preventative measures that can help exercise enthusiasts avoid injury as they attempt to get or stay fit in the great outdoors.

Study the terrain. Part of the danger of exercising outdoors is that, unlike a gym fitted with machines designed for the sole purpose of exercise, nature’s terrain is unpredictable. Safety features you take for granted at the gym, such as padded floors, are nonexistent outdoors.

In addition, certain areas in nature might not be suitable to all athletes. For example, mountain biking is a popular sport, but not all mountain biking trails are the same. Some trails are ideal for beginners, while others are best ridden by more seasoned riders. When your outdoor exercise regimen will be taking you off the beaten path, be sure you know the terrain before you start your workout. Speak with

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fellow outdoor enthusiasts about which trails or courses are best for someone of your skill level and adhere to their recommendations. When exercising on a trail for the first time, bring a friend along so someone can go get help should an accident happen.

Stay hydrated. Dehydration is another cause of injury when athletes exercise

in the great outdoors. Gyms have water fountains that allow members to take a drink of water when they’re thirsty. That water can help prevent dehydration, which can be painful and greatly increase your risk of injury. When exercising outdoors, be sure to bring along enough water so you can stay hydrated regardless of how far away from civilization you may find yourself.

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Honestly assess your abilities. When exercising outdoors, it’s easy to overdo it. Warm air and sunshine have a way of encouraging athletes to prolong their workout routines or push themselves a little harder. But pushing yourself past your limits can considerably increase your risk of injury. While it’s easy to stay within your limits when exercising indoors, where the environment may encourage you to cut a workout short rather than extend it, it’s easy to overextend yourself outdoors when the weather is nice. So it’s important for men and women to make an honest assessment of their abilities before beginning an outdoor exercise regimen.

Once you know what your body can and can’t handle, you can tailor your outdoor workout to one that makes the most of nice weather without putting your health at risk.

Don’t challenge Mother Nature.

One of the biggest risks with regard to exercising outdoors is the tendency some athletes have to ignore the elements.

Avoid working out in especially cold or hot weather, as such conditions are not conducive to exercise. Extreme weather also reduces the number of people outside, which means there won’t be as many people around to help you if you suffer an injury, lose your way or need help with your gear. Exercising outdoors is a great way to enjoy nice weather, but limit such workouts to those times of year when temperatures are most conducive to outdoor activity.

Working out in the great outdoors is a great way to make the most of a beautiful day. But athletes must still take certain

Tips for Gardening with Kids

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After months of cool weather, the first hint of spring will likely have the whole family eager to dive into outdoor activities.

This year, as you begin tackling the garden, find ways to get the youngest family members in on the action, too.

Not only is gardening an activity you can enjoy together, there are numerous ways to incorporate age-appropriate, teachable moments from counting and colors to responsible care of living things.

Creating a positive first experience with gardening can start with this simple advice: • Dedicate a spot for a junior garden, which allows you to instill a sense of pride and ownership in the little gardener while protecting your own garden areas from ambitious young hands.

• Provide appropriate tools in child sizes. Just as you would teach a child the finer points of baseball using a bat and glove, demonstrate the joys of gardening with tools such as a rake, hoe and trowel, all of which can be found in sizes more manageable for little helpers.

• Let the kids choose what to plant.

Whether flowers or food plants, allow children to make their own decisions (within reason) about what they would like to grow.

This can help them engage in the magic of

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watching items they selected emerge from the ground and grow into their finished forms.

• Encourage exposure to unfamiliar plants that entice the senses with appealing smells and flavors. Herbs such as chives, mint and basil are good choices, or consider edible flowers such as pansies or violets.

• Set an example for your child to imitate by giving regular and proper care to your own garden.

Remember to bring the lesson full circle by enjoying the bounty of your garden together, whether it’s a small hand-cut bouquet or a meal featuring your child’s fresh-grown produce. Find more tips for gardening with your kids at eLivingtoday. com.

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5 Cooking Swaps to Help Manage Cholesterol Chicken Tortilla Soup

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hen cooking, keep in mind small changes that can make a big impact on heart health.

High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. It can be managed by getting levels regularly tested and making lifestyle changes like eating a heart-healthy diet.

This recipe is reprinted with permission from “Healthy Slow Cooker Cookbook, 2nd Edition.” Copyright 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House, LLC. Servings: 4 1 pound boneless, skinless chicken breasts, visible fat discarded, cut into 1/2-inch cubes 2 cups frozen whole-kernel corn, thawed 2 cups fat-free, no-salt-added chicken broth 1 can (14 1/2 ounces) no-salt-added, diced tomatoes, undrained 1/4 cup finely chopped onion 1 teaspoon sugar 1 teaspoon ancho powder 2 medium garlic cloves, minced 1/4 teaspoon salt 2 corn tortillas (6 inches each), cut into 1/4-inch-wide strips 1 corn tortilla (6 inches), torn into pieces 2-4 tablespoons snipped fresh cilantro 1/4 cup finely chopped avocado

n Reduce saturated fat – Select lean cuts of

meat or opt for plant protein, limit processed meats, broil or bake rather than pan-fry meats and remove skin from poultry before cooking. n Eat more fish – Fish can be fatty or lean, but it’s still low in saturated fat. Choose oily fish like salmon or trout, which are high in omega-3 fatty acids. n Use liquid oils in place of solid fats – For roasting, sauteing and more, use non-tropical liquid vegetable oils like canola, safflower, soybean or olive instead of butter, lard or shortening. n Lower dairy fats – Low-fat, fat-free or nondairy milk can be used in many recipes instead of whole milk or half-and-half. n Increase fiber and whole grains – Add highfiber vegetables to meals, serve fruit instead of juice and try brown rice instead of white.

1/4 medium red bell pepper, cut into matchstick-size strips

In slow cooker, stir chicken, corn, broth, tomatoes, onion, sugar, ancho powder, garlic and salt. Cook, covered, on low, 6-8 hours, or on high, 3-4 hours.

Preheat oven to 350 F. On baking sheet, arrange tortilla strips in single layer. Bake 8-10 minutes, or until crisp. Transfer baking sheet to cooling rack. Let strips stand 15 minutes, or until cool. Transfer to airtight container and set aside.

When soup is ready, transfer 1 cup to food processor or blender. Stir in tortilla pieces. Let mixture stand 1 minute. Process until smooth.

Stir mixture into soup. Stir in cilantro.

Ladle soup into bowls. Sprinkle with avocado, bell pepper and reserved tortilla strips.

These simple tips and better-for-you recipes like Chicken Tortilla Soup and Air Fryer Crispy (Un) Fried Chicken can help you eat healthy without sacrificing taste.

Find tips for managing cholesterol and other risk factors at heart.org/cholesterol.

Chicken Tortilla Soup

Air Fryer Crispy (Un) Fried Chicken

Recipe courtesy of the American Heart Association Servings: 4 1/2 cup all-purpose flour 2 tablespoons minced fresh parsley 1/2 teaspoon ground oregano 1/4 teaspoon pepper 1/4 teaspoon cayenne pepper (optional) 1/2-1 cup low-fat buttermilk 1/2 tablespoon hot pepper sauce (optional) 1/3 cup whole-wheat panko breadcrumbs 1/3 cup shredded or grated Parmesan cheese 4 boneless, skinless chicken breasts (about 4 ounces each), visible fat discarded, flattened to 1/4-inch thickness, patted dry with paper towels nonstick cooking spray

Air Fryer Crispy (Un) Fried Chicken

Preheat air fryer to 390 F. In shallow dish or pie pan, whisk flour, parsley, oregano, pepper and cayenne.

In separate shallow dish or pie pan, whisk buttermilk and hot sauce.

In third shallow dish or pie pan, stir panko and Parmesan.

Place dishes and large plate in row. Dip chicken in flour mixture then buttermilk mixture then panko mixture, turning to coat at each step and gently shaking off excess. Using fingertips, gently press panko mixture so it adheres. Place chicken on plate. Cover and refrigerate 30 minutes.

Lightly spray chicken with nonstick cooking spray. Arrange chicken in single layer in air fryer basket, working in batches if needed. Cook 10-15 minutes, or until chicken is no longer pink in center and coating is golden brown, turning once halfway through and lightly spraying with nonstick cooking spray.

Add Variety to Your Running

SCOTT FORRESTER

Certified Personal Trainer, Contributed

Have you been running for a while?

Have you switched up your training?

The body can become accustomed to training and begin to plateau when the same training is executed day after day.

Consider adding some variety to your training. You could add: Tempo runs are steady paced runs that you can do for 8 to 16 weeks, which could be done at a little less than 5K pace.

Suggestion: Start by running or even walking the distance you decide on. You can start with 3.1 miles (5K).

Don’t add distance but keep track of your time. Pick some landmarks along the way if you are running on the street, and note the time as you pass each one.

Each week try to arrive at each landmark a little sooner than last, but avoid straining to do it. Try to keep your heart rate at 75 to 80 percent of the max.

If you are training for a 10K you could do tempo runs of 4 to 6 miles.

Remember to train moderately and keep an even pace throughout on these runs.

This will help your endurance in 5Ks or whatever distance you are training for.

Fartlek is a Swedish term for speed play or unstructured speed work.

You start with a warm up and go for a run of a specified length. Within the run you add short bursts of higher speed running, perhaps to the next telephone pole, or you could decide how many short bursts you will put into your run and add them in randomly when you feel like it.

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Recover will happen between bursts with slower running or even walking.

Remember to keep it fun. This will help when you suddenly want to pick up the pace in a race.

Hill training is a form of strength training for runners. Pick a hill and run repeats.

If you are not used to hills just do repeats at any pace.

If you really want to build strength and technique on hills pick a set number of repeats and run them aggressively. You can

jog slowly down the hill or walk down.

Intervals on the track. You set the rules.

You could decide to run 400 meters twice with a recovery time equal to the time it takes you to run the lap.

Over a couple of months, you could add laps until you are doing 400 meters 8 time, at faster than race pace.

Start with your slowest 400 meters time and run each one a little faster. You could also experiment with 200 meters and 800 meters.

There are many other types of workouts that you could incorporate when you are running. A very, very important point is to just try one of these for a few weeks. Do not try adding several of these to your weekly schedule at once.

Keep up the steady base training you have been doing, have fun and remember to recover fully before you attempt the next workout. Always listen to your body. And have fun!

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THE BEST & WORST Foods for Heart Health

may eventually lead to cardiovascular disease or cardiac arrest. Moderation enables a person to sample a little of everything, www.getfitclovis.com but not to make any one food a habit. The following are some foods to promote heart No one wants to hear from their dochealth and some foods you might want to tors that they have joined the millions of avoid. people across the globe to be diagnosed GOOD with heart disease. The Heart Foundation • Tree nuts: Tree nuts contain unsaturatreports that heart disease, which includes ed fats that can help lower LDL cholesterol diseases of the heart and cardiovascular (the bad stuff) and improve HDL (the good system and stroke, is the No. 1 cause of stuff). Nuts also are a filling source of prodeath in the United States, affecting both tein and other healthy nutrients. men and women and most racial/ethnic • Whole grains: Whole grains contain groups. Heart disease also is one of the leading causes of death in Canada, claimcomplex carbohydrates for energy, as well ing more than 33,000 lives per year. as protein and fiber. Fiber can help scrub Many factors contribute to the develop- cholesterol from the blood, lowering bad ment of heart disease, including smokcholesterol levels. ing, lack of exercise and stress. Diet and • Fatty fish: Many cold-water, fatty fish, whether a person is overweight or obese such as halibut, herring and salmon, conalso can have a direct link to heart health. tain omega-3 fatty acids, which are heartDiet, particularly for those with diabetes healthy. Omega-3s also can be found in and poorly controlled blood sugar levels, is walnuts, flaxseed and some soy products. a major concern.

• Beans: Beans and other legumes are A variety of foods are considered help- an excellent source of protein and can be ful for maintaining a strong and healthy a stand-in for meats that are high in satuheart and cardiovascular system, while rated fat. Beans also contain cholesterolothers can contribute to conditions that lowering soluble fiber and folate, which GET FIT CLOVIS

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can reduce blood homocystein levels.

The Bean Institute reports that consuming beans may reduce cholesterol levels by roughly six to 10 percent.

• Yogurt: Researchers in Japan found yogurt may protect against gum disease.

Left untreated, gum disease may elevate a person’s risk for heart disease. Yogurt contains good bacteria that can counteract bad bacteria and boost immunity.

• Raisins: Raisins contain antioxidants that may help reduce inflammation. Inflammation is often linked to heart disease and other debilitating conditions. Fresh produce also is a good source of antioxidants.

POOR • Fried foods: Many fried foods have little nutritional value, as they tend to be high in saturated and trans fats. French fries are particularly bad because they are carbohydrates fried and then doused in salt.

• Sausage: Processed meats have frequently earned a bad reputation among cardiologists, but sausage can be a big offender, due in large part to its high saturated fat content.

• Red meats: Enjoying a steak is probably not as bad as eating a deep-fried brownie, but it’s best to limit red meat consumption to about 10 percent or less of your diet. Red meats can have a considerable amount of cholesterol, saturated fat and calories.

• Added sugars: Sugar can increase blood pressure and triglyceride levels.

Sugar often hides out in foods that you would not associate with the sweetener.

Plus, many people unwittingly consume too much sugar simply through sugarsweetened beverages and ready-to-eat cereals.

• Salty foods: Leave the salt shaker in the spice cabinet and opt for herbs for flavoring, advises the American Heart Association. High-sodium diets often are to blame for hypertension, a major risk factor for heart disease.

• Dairy: Artery-clogging saturated fat also can be found in dairy products, particularly the full-fat versions. Butter, sour cream and milk can be problematic when people overindulge. Opt for low-fat dairy when possible.

Discover a spectacular array of activities, events and attractions throughout the year in Clovis!

Free, informative brochures tell the whole story: see the Visitor’s Center, corner of Clovis Avenue and Fourth Street, or visit cityofclovis.com.

You’ll rarely catch us standing still.

For visitor and tour information, call (559) 324-2084 Toll-free: (877) 7-CLOVIS