Healthy Living #2 - June 2015

four

corners

a series of three publications of the durango herald

JUNE 2015

family wellness LOCAL EXPERTS offer health advice

Enjoy river trips safely with kids

Juniper School

Launching Durango’s first K-5 charter Four Corners Healthy Living

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Juniper School: New elementary in Durango

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Family balance: Tips from a naturopath

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Infertility: What couples wish others knew

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River trips: Family adventure takes patience

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Sunscreen: Understand skin-care risks

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Boys & Girls Club: Programs build leaders

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Exercise: Get kids motivated to move more

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Menopause: What to eat, and what to avoid

CHIEF EXECUTIVE OFFICER

DOUGLAS BENNETT VICE PRESIDENT OF FINANCE AND OPERATIONS

BOB GANLEY VICE PRESIDENT OF ADVERTISING

EDITOR

KARLA SLUIS ASSISTANT EDITOR/DESIGNER

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ADVERTISING DESIGN/ PREPRESS

TIM BIGGERT JIM DODSON OLIVIA DOMBACH LANEY LONGWELL ACCOUNT EXECUTIVES

DAVID HABRAT

RACHEL SEGURA

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SHAWNA LONG TERESSA NELSON KAROLANN LATIMER LAURA ROSS COLLEEN DONLEY JUAN AYALA BART COLLINS

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

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JUNIPER Durango charter K-12 elementary embraces studentfocused learning

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By Rachel Segura

room, but in their community. It is Herald Assistant Magazine Editor modeled with two to three small-sized classes with blended curriculum. It ndividual-based learning is a thing of the future – and the future is now. utilizes learning styles such as handson, inquiry-based, student choice, Durango community members, real-world exploration and the power parents and educators are expanding of play. educational opportunities to the com“This is a celebration of understandmunity by opening the first K-5 charter ing and learning,” McCulloughschool in La Plata County.

Vanbuskirk said. “The No. 1 The Juniper School, a important factor for teachers is Montessori project-based how do they want to learn?” learning facility, will consist The idea of The Juniper of several new forms of curSchool initially came about riculum, all geared toward from informal gatherings individual learning. The between three founding board school will enroll students members. McCullough-Vanthrough a lottery-based Katie McCullough- buskirk was one. After listensystem. The board plans to Vanbuskirk ing to the community discuss open its doors for the 2016different aspects of education in 2017 year. It will have openDurango, it became apparent something ings for 150 students its first year, and needed to be done.

228 the second year.

“The conclusion was that we have Charter schools have different educaamazing public schools,” she said. “We tional options. Inquiry-based learning, are very lucky in our choices, from preproject-based learning, and Montessori kindergarten through high school. mathematics are just a few examples of However, the community was asking the curriculum at The Juniper School. for something different – not necessarThis curriculum is designed to educate ily better – but something that meets the the individual at their current level of needs of families and their children.” learning.

At the beginning of the 2014-2015 “We are removing traditional grade school year, open enrollment for fifthlevels,” said Katie McCullough-Vanbuskirk, a Durango educator and found- grade students at Riverview Elementary had to be turned away. Julie Snidering member of The Juniper School.

Popp, representative for the Durango “There will be mixed-age groups and classrooms, because one size doesn’t fit 9-R School District said this was the all. We want to give students the chance first time students weren’t considered because of capacity issues. to connect with different teachers and “Because the three in-town elementapeers by providing a setting all about ry schools are at capacity, this is a great the students.” opportunity for parents to find the right The idea is to educate children on the educational fit for their child,” Sniderlevel they need for a particular subject.

Popp said.

A child at a first-grade reading level The Durango School District 9-R could also be on a third-grade mathematics level. Learning by development saw The Juniper School as a topic of interest at board meetings throughout is a priority for most charter schools. the past year. Snider-Popp said it was Some children can’t learn rigorous standards if their socio-emotional levels a welcome topic, and board members were persistent about seeing it come aren’t ready. Placing them with peers to fruition. who are at the same educational level “We are looking forward to the great will create healthy, engaged children. ideas and instruction that will come This form of education is referred from this new school in helping stuto as 21st Century Learning, which dents achieve mastery. That’s the most is focused on a system that promotes exciting piece of the puzzle.” the knowledge and social skills that Visit www.thejuniperschool.com. children will need, not only in a class-

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BALANCE Durango naturopath offers advice on healthy habits

By Nicola St. Mary

something I’m prescribing more and more for both kids and adults.

Special to the Herald

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n today’s busy culture, creating quality time for family is getting harder and harder. There is certainly a lot of pressure on both parents and their kids to perform at a high level of output, with less value on unscheduled time. As a naturopathic doctor, my job is to look at the underlying cause in order to restore balance in the system. The family system is no different. Here are a few ideas to help you get back on track.

Let go of “doing” So often, time spent as a family is oriented around “doing” something together. Consider taking some time to let go of any scheduling and just hang out together. See what comes up organically and just follow the flow. Some days, simply staying in pajamas and having a relaxed day around the house (without cleaning or working on projects) is just what the doctor ordered. Playtime is

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Digital detox We are becoming more attached to our electronic devices, which in turn can make us actually less connected to the people who are important in our lives. There is research showing that babies are becoming less attached to their mothers because moms give them less eye contact due to texting, etc. It is crucial to create time each week that is a “tech-free” zone – no computers, cell phones, tablets. This time is precious and lets your child/partner know that they are the priority without distraction.

Healthy communication Taking time to really listen to each other is essential. Many of us have the tendency to offer solutions to whatever our loved one is offering, when in reality that person simply wants us to listen and empathize. For example, if you’ve had a bad day and call someone to tell

Four Corners Healthy Living

them about it, and they respond with, “Have you tried this? Or maybe if you did that…” If you think about how you might feel in that scenario – frustrated, dejected or not heard – it’s easier to understand how your child or partner might feel when you do the same thing to him or her. Start by reflecting back what you heard them say, or just offer small responses (“Uh-huh, that sounds hard”) so that they can really tell you what’s going on. Once you’ve offered that, feel free to ask if they’d like some solution-oriented ideas.

Healthful eating Beyond just eating a balanced meal of protein, good fats, fresh produce and fiber, eating is an opportunity to slow down, connect and spend time together.

Invite all family members to input about food preferences, meal planning, and cooking. Introduce concepts like “Party Pizza Night,” where each person gets to top their own pizza with lots of fresh

veggies, protein and a healthful crust.

(For grain-free options, check out Paleo recipes.) Bringing family of all ages together to share in the process not only allows time for education about eating healthfully, it provides a great opportunity for fluid conversation. Be sure to take the time to set a beautiful table and sit down (without electronic distractions) and enjoy each other.

Because our lives are so full and abundant, choose one idea to incorporate into your family. Once that becomes the new routine, feel free to add on from there. Small changes are often the most impactful and sustainable.

Dr. Nicola sees clients in her naturopathic medical practice, Pura Vida Natural Healthcare, in Durango.

Her passion is to actively connect the mind and body, and empower people to take steps to heal themselves.

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By Joe Gambone Special to the Herald

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What couples wish loved ones knew about infertility

FAMILY

or some families, having children presents difficulties that require help and understanding. National Infertility Awareness Week in late April was a time to consider the obstacles and challenges that some couples may have when trying to conceive. Nearly seven and a half million women experience infertility in the U.S., and the emotional, physical and financial toll that it can take can be devastating.

Recently a fertility specialist in Illinois asked patients with infertility what they wished others – friends, family and the general public – knew to be true about infertility. Their answers provide some valuable and helpful perspective for those who may know or will know couples who are experiencing fertility problems.

First, infertility is a medical condition like diabetes or heart disease.

The World Health Organization as well as several American medical societies describe infertility as a medical condition that occurs when couples are unable to conceive despite trying for one year when less than 35 years of age, or six months when 35 years of age or older.

Insurance coverage for infertility is often lacking, and even with coverage it may be inadequate. Very few states require coverage for infertility treatment. Colorado and New Mexico do not require it. Even in states that cover infertility treatment, the amount of insurance is usually inadequate to completely cover some of the more expensive procedures. Even an alternative to treatment such as adoption can be expensive and time-consuming.

Infertility takes a toll on affected couples and all of their relationships.

One study has shown that couples may be three times more likely to break up after unsuccessful treatment for infertility. Other family relationships may be adversely affected by the condition.

Getting pregnant isn’t always as easy as it ought to be. Even couples with no fertility issues can take up to a year to conceive. This can be a surprise to many of them, and to some family members who conceived much more quickly.

Infertility is more common than most people realize. It is estimated that nearly one in five couples experience infertility, and one in eight will seek treatment for the condition.

Infertility can be an emotional roller coaster. The stress of infertility is significant, and the hormones that are released during stress can make matters worse. Couples need emotional and sometimes psychological help during this time in their lives.

Infertility affects young couples too. More than 20 percent of couples who require in vitro fertilization for infertility are under the age of 35.

Young women with a condition called polycystic ovarian syndrome often need help to conceive. Newer types of medications are more effective for these women, who frequently are in their 20s.

Support from family and friends can mean a lot. During this time of intense stress and emotional need, some couples receive little support and understanding from family and friends. Support groups such as RESOLVE (www.resolve.org) often help a great deal during this time of need.

And finally, it is OK to talk about it. Couples sometimes need a shoulder to cry on. All of us can help by listening and trying to understand the difficulty that our daughters, sons, sisters, brothers and friends may be having during their quest to have a healthy family. More information may be found at www.durangoreproductive.com.

Dr. Joe Gambone is a fertility specialist with Durango Reproductive.

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Rafting tips to keep it fun & safe

RIVER

Rafting with children takes some planning, practice and patience – plus water guns

By Karla Sluis Herald Magazine Editor

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h, the perfect family river trip: exploring the natural world, working as a team, and bonding with your loved ones.

And then there’s the reality.

“Our first multi-day river trip as an entire family unit was mostly awful,” said Durango resident Ashley Hein. “My 18-month-old cried the entire time on the boat because he was uncomfortable. When he wasn’t crying, he was sleeping, on me, very awkwardly,” she said.

For uninitiated parents, a river trip with children can be both a grand adventure and a test of patience.

“These trips are a lot of work, said Hein. “When you throw kids into the mix, it makes it exponentially more difficult.”

River rafting is fun, exciting, relaxing, and the scenery is incredible. However, Hein said there is a serious element of respect that must be paid to the water, and you take a risk every time you put in.

“If you are new to this, I suggest parents try going alone first. Get comfortable on the oars before you load your family up.”

It’s important to get children used to Personal

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Flotation Devices for an hour or so leading up to the trip so they can get used to how it feels to wear one.

For a family trip, she says it is a good idea to take friends with children about the same age. On the list of gear to bring, Hein recommends water guns, plenty of sunscreen, snacks and frozen juice pouches.

“Don’t bring too much stuff, as there is an entire river and beach to keep them entertained,” said Hein.

“My boys collect rocks in buckets and throw them in the water for hours.”

Her biggest piece of advice for families trying to get into river trips is to be patient.

“As hard as it is, we just keep telling ourselves that we are laying the groundwork for many years of trips and memories to come,” said Hein. “It is truly worth it, as we get to do and see things that some people only dream of.”

Families considering a river trip should check out the following safety tips: l Know your limit. If you’re rafting with younger kids, class II to III rapids are generally recommended. If you’re rafting with older teens, then you might consider something slightly more technical.

Also, find out what types of rafts are used on the

trip. Larger oar boats and motorized rafts can offer more security for younger children while inflatable kayaks and smaller paddle rafts can offer more excitement for older kids. l Preparations. As with most things in life, being prepared can make a big difference. In this case, make sure your child understands he or she will get wet by being splashed with cold water as the raft goes down the river. Most kids love the splashes, and on many rivers kids can get out and float beside the raft. l Maintain the right adult to child ratio. It’s usually a good idea to have a close ratio of adults to children. That way each adult only has only one or two children that they can focus on if anything unexpected occurs on the water. l Smart positioning. When possible, small children should be positioned closer to the center of the raft.

An adult can maintain balance on the edge when unexpected rough water pops up, but a child may not be able to do so. If your raft has seating near the middle, this can be a great place for children to ride comfortably, while still participating in the excitement of the rapids.

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SUNSCREEN Know the risks of indoor tanning, sunscreen choices and Vitamin D

By Jennifer Prosser Special to the Herald

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ou may have heard about a recent study that linked the use of sunscreen to higher rates of skin cancer. The use of sunscreen inhibits the body’s ability to produce Vitamin D, our body’s natural cancer fighter. Chemicals commonly found in sunscreens have been found to be toxic. This has resulted in a lot of confusion about when, how, and what types of sunscreens are safe to use, and how much sun exposure is safe. So how can you safely enjoy your time in the sun?

Natural sunlight is the best way to stimulate your body’s production of Vitamin D. In Southwest Colorado, we have plenty of opportunities to get natural sunlight. A few minutes in the morning spent drinking coffee in the sun, or letting your kids play in the backyard for a few minutes with no sunscreen is adequate to get your recommended Vitamin D for the day. That doesn’t mean, however, that you should spend long periods in the sun without sun protection. Colorado residents currently have a skin cancer occurrence rate of 20.5 to 22.8 percent, so melanoma is a significant

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concern. Too much exposure to the sun breaks down the structure of the skin, making it less elastic. It can also cause hyperpigmentation, known as “age spots.” In other words, overexposure to the sun will age your skin prematurely as well as increase your risk of melanoma.

What about indoor tanning? Doses of UV radiation received during indoor tanning are 10 to 15 times higher than that of midday sun. Indoor tanners are 74 percent more likely to develop melanoma than those who don’t tan indoors; and the more time spent in tanning beds, the higher the risk. Indoor tanning also damages and ages the skin more rapidly than natural sunlight.

Most U.S. sunscreens contain oxybenzone and octinoxate, which have been proven to penetrate skin and disrupt hormone levels. Traces of one or both of these chemicals can be found in almost every American, and can also be found in breast milk.

Mineral sunscreens containing avobenzone, zinc oxide and titanium dioxide are the safest to use, as these ingredients do not penetrate the skin and have no known toxicity. According to a recent Consumer

Reports, however, many mineral sunscreens do not meet their claimed sun protection rate.

Here are some guidelines for a safe and beneficial time in the Colorado sunshine: l 15-30 minutes of natural sunlight exposure per day without sunscreen (less for lighter skins, more for darker). l Clothing is your best protection. A shirt, long skirt or pants, and a hat will keep you protected. Make sure to apply sunscreen to unprotected areas such as hands, feet, chest, neck and face. This is especially important during festival season. l Use a mineral sunscreen of SPF 15 or higher, and apply generously. A shot glass full is the right amount for the average adult. l Apply sunscreen every two hours, regardless of sun protection factor, and always reapply after you spend time in the water. l If you want a tan, consider spray tanning. It is the safest way to achieve a natural-looking dark tan.

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KIDS Boys & Girls Club of La Plata County builds community with leadership programs

By Rachel Segura Herald Assistant Magazine Editor

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ight years ago, Megan Hayes watched a shy, unsure group of Durango kids come into the Boys & Girls Club of La Plata County. Now, she works alongside those same individuals.

“A lot of our junior staff started out as regular members of the club, and I think being here all those years helped educate them on giving back to our community,” Hayes said.

The young members join the staff because the B&G Club works hard to teach youth the value in paying it forward. The B&G Club offers tremendous opportunities to children with leadership programs, such as Leaders in Training, where kids start as volunteer staff members. Many end up on staff after going through the program.

There are several clubs offered to middle-school and high-school students that focus on building good character through leadership skills and community service.

These clubs are for those looking for an afterschool program that will introduce them to the community in a variety of ways.

The kids in clubs, such as the Keystone Club, are responsible for planning a large service project at a local organization. Past groups have volunteered with the Manna Soup Kitchen, Relay for Life of La Plata County and the La Plata County Humane Society.

“The club has to decide as a group what (organization) they want to commit to for the year,” Hayes said.

“The kids meet on a weekly basis and also have other responsibilities, like internal club service and planning

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Programs for local kids l Torch Club – Leadership program for Club members 11-13 years old. The Torch Club works together to develop leadership skills, and performs B&G Club and community services. l Keystone Club – A leadership group for teens ages 14 and older. These teens often volunteer at the local soup kitchen. They have also hosted food and clothing drives for the Durango community. l Youth of the Month – A program that recognizes kids who have stood out at the club for their behavior.

The club recognizes a youth in each of the program areas (gym, education, game room, and art and tech) and an overall youth of the month. l Million Members, Million Hours – An incentive for all members to complete volunteer hours within the club. This program is country-wide and is focused on getting all B&G Clubs to participate in club service or community service to help the organization reach a million service hours.

outside club activities, but their focus is specifically on community projects.”

The Keystone Club is for high-school students ages 14 and up. They must be a Boys & Girls Club member, and there is an application process. The club offers spaces for 15 members.

“They do have to fill out an application and tell us why they think leadership is important. This is a vital step, because they have to put some thought into why they want to be a part of the program. The application

process teaches them job preparation, because they also get interviewed.”

There is also a program for middle-school students, ages 11 to 13, called the Torch Club. This club is similar to the Keystone, where members plan a community service project and do other various tasks within their own organization.

The good character programs focus on giving time and attention to the community’s needs. Hayes said it creates a sense of selflessness and teaches young people to appreciate their community.

“For the families, it helps encourage philanthropy at home; and it gives parents a chance to share their kid’s accomplishments. There are also opportunities for parents to volunteer with various club projects.”

Though these particular clubs promote a sense of community with pre-teens and teens, it doesn’t mean the other members fall short. There are a variety of ways B&G Club members, ages 6 to 18, can help their organization.

Hayes said a goal for the B&G Club is to instill a sense of service in all of their members, whether that is service to the club itself or out in the community.

There is no application for wanting to earn hours around the club.

“We focus on everyday recognition for our members, as well as recognition over time. We have a youth of the month incentive and a youth of the year.

We put a lot of emphasis on character development, because there is a difference between character and good character.”

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MOVING A

ccording to the United States Department of Health and Human Services, children and adolescents should engage in physical activity for 60 minutes or more each day.

While fulfilling those requirements might not have been a problem for kids who grew up before the dawn of the Internet, nowadays kids are spending less time playing outside and more time on their computers or other devices. That reality is problematic for parents who want their kids to embrace physical activity, thanks to the positive impact that exercise can have on kids’ physical and mental well-being.

Parents hoping to instill a love of physical activity in their youngsters may find that taking a more active role by exercising with their kids is an effective way to get them off the couch and away from screens. l Turn errands into exercise opportunities. Many parents take their children along with them when running errands. When such errands don’t necessarily require the use of a car, consider riding bicycles instead. Kids who otherwise don’t enjoy errands may

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Encourage a love of physical activity

now find them more fun, all the while fulfilling their daily recommended quotas for exercise and spending quality time with their parents. l Include kids in your own athletic pursuits.

Parents might not be able to take younger kids along with them to the gym, but that does not mean your youngsters must be excluded from all of your athletic pursuits. If you have any upcoming athletic activities or challenges on your schedule, such as a new recreational sports season or community fun run or 5K, let kids tag along as you train or practice. Parents of adolescents can inquire at their local gyms if they offer discounted memberships to teens. If so, take kids along with you on trips to the gym so they learn the benefits of strength and conditioning exercises. l Make more time to play. Parents may already have busy schedules, but finding time to play with their kids is a great way to get youngsters to embrace physical activity. Kids might be reluctant to shoot hoops in the driveway if no one is willing to join them, but they will likely be far more willing to do so if

mom and dad are willing to play with them. This is not only a good way for parents to ensure their kids get enough exercise, but also a great and fun way for moms and dads to make time for physical activity. l Recognize that physical activity does not have to mean organized sports. Some kids have no interest in team sports, while others do not have the athletic ability to compete after a certain age. Parents who want their kids to exercise more should recognize that there are plenty of ways to be physically active that do not involve organized team sports. Hiking; riding bicycles; swimming at a nearby pool, lake or ocean; and even going for nightly walks are all physical activities that people of all ages and athletic abilities can enjoy. Physical activity is an important component of a healthy lifestyle.

While getting kids to put down their tablets and gaming system remote controls may not be easy, parents who resolve to exercise with their children might find their youngsters more receptive to regular physical activity.

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What to eat and what to avoid

DIET

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ealthcare professionals note that the foods women eat can affect how they feel during menopause. Some foods may reduce or eliminate troublesome symptoms, while others actually may make conditions worse.

Weight gain, hot flashes, lack of energy, and mood swings are some of the more widely known symptoms of menopause, which is the time when a woman’s menstrual cycle permanently ceases due to the natural depletion of ovarian follicles and oocytes.

Elevated follicle stimulating hormone, or FSH, and low estrogen levels are consistent with menopause and can cause any number of symptoms.

While hormone replacement therapy is one option, women may find that changing their diets is enough to make them feel better and may even help them reduce their risk for certain diseases and better manage some of the negative side effects of menopause. l Osteoporosis: Menopausal women are at a greater risk for osteoporosis, a condition in which bones become weaker and more brittle. Increasing one’s intake of foods rich in calcium and vitamin D can help. Calcium-rich foods include low-fat yogurt, sardines, broccoli, and firm tofu. l Weight gain: It’s possible to gain some weight during menopause. Data from the International Menopause Society and the Mayo Clinic point to decreases in metabolism as the source of menopausal weight gain. Women should cut back on fatty foods and trim any visible fats from the foods they cook.

Eating foods high in complex sources of fiber can help a person to feel full on less food. l Mood swings: Hormone fluctuations may lead to mood swings and feelings of anxiety or depression. Improve mental well-being by increasing intake of foods rich in B vitamins and omega-3 fatty acids.

Consuming whole grains, lentils, flaxseed, and oily fish can help. l Risk for other diseases: Women who are menopausal are at an elevated risk for breast cancer and even cardiovascular disease. The North American Menopause Society says such women should cut down on alcohol consumption, which can contribute to increased risk for both of these conditions. Women who have between two and five drinks per day are one and a half times as likely to get breast cancer than women who don’t drink at all. l Fatigue: Foods can control how the body sustains energy levels. Sugary foods may provide a fast jolt of energy, but that boost often dwindles shortly thereafter. Look for carbohydrates from fruits and vegetables, as such carbs provide longer-lasting energy. Boosting iron intake also may provide more pep and may even boost metabolism. Smart food choices can help women reduce the severity of some uncomfortable symptoms and side effects of menopause.

Four Corners Healthy Living

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June 2015

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