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Myths
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CARE FOR THE COLON TO PREVENT CANCER
Colorectal cancer is the fourth most common cause of cancer-related death in the United States according to data from the Centers for Disease Control and Prevention. Despite that, colorectal cancer does not garner as much attention as many think it should.
The Mayo Clinic says colorectal cancer starts in the large intestine (colon), which is the final part of the digestive tract, or in the rectum. It usually begins as noncancerous clumps of cells known as polyps. Over time, some of those benign polyps can change into cancerous cells and eventually tumors. The entire colon is about five feet in length, which provides a lot of real estate where cancer can start.
Importance of routine screenings
As with any type of cancer, detecting colorectal cancer early can make a difference in treatment. Early discovery of polyps that may turn cancerous can give doctors and their patients more treatment options.
Medical professionals use colonoscopy, which is a camera inserted into the colon, to check for abnormalities. The American Cancer Society now recommends that a person without any risk factors have their first colonoscopy at age 45. This procedure often is done under a mild sedation and the patient feels no discomfort. Healthy people can go 10 years between colonoscopies.
What to expect
The camera will provide images of the tissue inside the colon and detect if polyps are present. The ACS says there are three different types of polyps.
• Adenomatous polyps: These sometimes change into cancer and are considered a pre-cancerous condition.
• Hyperplastic and inflammatory polyps: These are more common, but in general they are not pre-cancerous.
• Sessile serrated polyps and traditional serrated adenomas: These polyps have a higher risk of colorectal cancer formation.
Sometimes doctors will remove polyps if they think they may grow into cancer. Most colorectal cancers are known as adenocarcinomas, and start in the cells that make mucus to lubricate the inside of the rectum and colon. When doctors are referring to colorectal cancer, they often are discussing adenocarcinoma.
If colorectal cancer is not caught early when the cancer cells are in the colon walls, it can then grow into blood vessels or lump vessels and travel to distant parts of the body.
Certain symptoms and signs may provide clues that colorectal cancer is present, apart from results from imaging tests, offers the Mayo Clinic.
• Persistent changes in bowel habits, including changes in the consistency of stool and frequency of movements.
• Bleeding from the rectum or blood found in stool.
• Abdominal discomfort, which can include cramps or gas pains.
• A persistent feeling that the bowel hasn’t emptied completely.
• Unexplained weight loss.
Treatment for colorectal cancer depends on staging. Plans can be discussed with
5 TIPS FOR A HEALTHY COLON:
❒ Eat more fiber.
❒ Exercise regularly.
❒ Maintain a healthy weight.
❒ Limit alcohol and don’t smoke.
❒ Follow screening guidelines
an oncologist if cancer is detected. More information about colorectal cancer is available at cancer.org.
Did you know?
Cancer can be caused by genes a person inherits at birth or by outside influences that cause genetic mutations to occur in cells. According to Yale
Medicine, inherited cancers that were present from the time of conception make up only a small percentage of the most common cancers, such as breast, colon and prostate cancer, and even less common cancers. In addition, even if inherited genetic mutations are present in the body, that does not mean the development of cancer is inevitable. According to Verywell Health, only around 5 to 10% of cancer cases can be attributed to inherited genetic mutations. More often than not, cancers that seem to “run in the family” are more likely a result of lifestyle or environmental factors that are shared by family members, such as eating the same unhealthy foods or a propensity to overindulge in alcoholic beverages.
Mental Wellness
GAMBLING ON BRAIN DEVELOPMENT
In recent years, sports betting has gained legal traction in many states across the country. As the doors open to regulated betting markets, there are growing concerns about the impact this shift will have on younger audiences. Research shows that young people, particularly adolescents, are especially vulnerable to developing gambling addictions, which can have long-lasting effects on mental and emotional health. Understanding the dangers of youth gambling and identifying the warning signs of addictive behavior is crucial as more states move to legalize sports betting.
The rise of sports betting
The legalization of sports betting began with the Supreme Court’s 2018 decision to strike down the federal ban, allowing individual states to regulate and tax sports gambling. As of now, over 30 states have legalized some form of sports betting, and many more are expected to follow suit. With advertising flooding TV and social media, younger audiences are more exposed than ever to gambling opportunities. In particular, youth are drawn to the appeal of sports betting due to its connection to sports they love, such as football, basketball and soccer. Sports betting is marketed as an easy way to engage more deeply with the games with promises of high rewards for relatively
low stakes. But behind the glitz and glam of the advertisements lies a darker reality: gambling addiction is a real and growing issue, especially for young people.
Why are youth more vulnerable?
Youth are more susceptible to gambling addiction due to a combination of developmental, social and psychological factors. During adolescence, the brain is still developing, particularly the areas that regulate impulse control and decision-making. This makes young people less able to resist risky behaviors, including gambling.
Of U.S. residents ages 14-21, approximately 2.1% struggle with problem gambling, and another 6.5% are at-risk. A study from the National Council
FIVE SIGNS OF GAMBLING ADDICTION IN ADOLESCENTS
It’s important for adults, especially parents and teachers, to recognize the warning signs of gambling addiction in youth. Early intervention is key to preventing problematic gambling. Some common signs include:
1. Frequent discussion about gambling and betting
2. Withdrawal from family and friends
3. Financial problems and secretive behavior surrounding money
4. Declining performance at school and lack of interest in other activities
5. Mood swings, irritability, and anxiety
on Problem Gambling (NCPG) found that young people who start gambling at an early age are more likely to develop gambling problems as adults. The younger a person starts gambling, the higher their risk of addiction later in life. Because their brains are still developing, they may not fully grasp the long-term consequences of their actions.
Additionally, youth are often influenced by peer pressure and social norms. A teenager who sees their friends participating in sports betting or is exposed to sports gambling promotions may feel an urge to join in to fit in. Social media platforms further amplify this effect, as influencers or celebrities may casually mention or promote gambling, making it seem like a harmless activity.
consequences of youth gambling
Gambling addiction can set the stage for lifelong struggles. A gambling problem can lead to a range of negative consequences. In some cases, youth may resort to unhealthy coping mechanisms, including lying, stealing or engaging in other risky behaviors to fuel gambling habits. The financial consequences of gambling can also have a ripple effect on their family and social circles, causing tensions in relationships.
Adolescents who gamble may also experience an increase in anxiety, depression and risk of substance abuse. They may also develop unhealthy relationships with money, viewing it as a way to escape problems rather than a tool for security.
Mental Wellness
As sports betting becomes increasingly accessible in more states, it’s important to stay vigilant about the potential dangers for young people. To prevent youth gambling addiction, caregivers can work to educate them on the risks, set healthy boundaries and assist youth with seeking professional help if needed.
HOW TO PREVENT COMPUTER EYE STRAIN
Workplace hazards are a part of life for people in various professions. Office workers might not consider themselves vulnerable to injury at work, but individuals who spend much of their day staring at a computer screen are at risk of developing computer eye strain.
According to The Vision Council, nearly 60% of individuals who routinely use computers and digital devices experience symptoms of computer eye strain. Symptoms can include dry eyes, headache, blurred vision and eye twitching. Despite the prevalence of computer eye strain, office workers and others who spend long periods of time at their computers can take steps to reduce their risk.
• Embrace change. Create a better work environment to reduce risk of eye strain. The online vision health and wellness resource All About Vision notes that eye strain is often a byproduct of excessively bright light. That light could be natural light coming in through a window or
from interior lighting that is harsh on the eyes. If exterior light is making your office excessively bright, close drapes, shades or blinds to keep that light out. Excessively bright lighting fixtures can be remedied by using fewer light bulbs or fluorescent tubes or replacing existing bulbs with lower intensity alternatives. All About Vision also notes that some individuals find floor lamps that employ soft white light from LED bulbs are less taxing on their eyes than overhead fluorescent lighting.
• Schedule vision checkups. Cedars Sinai notes that uncorrected vision problems are a major cause of computer eye strain. The American Academy of Ophthalmology recommends individuals get a complete eye exam once in their 20s, twice in their 30s and then again when they turn 40. A comprehensive eye exam at 40 is necessary because the AAO notes that this is when early signs of disease or changes in vision may appear. Diseases or changes can contribute to computer eye strain, among other issues.
After conducting a comprehensive eye exam, ophthalmologists will then tell patients how often they should have their vision tested, and individuals should heed this advice and keep appointments.
• Upgrade tech. All About Vision notes that flat-panel LED screens with antireflective surfaces are preferable to computer screens with cathode ray tubes, which can cause an imperceptible flicker of images that contributes to computer eye strain. A large display screen, whether it’s a desktop computer or a monitor connected to a laptop, also can reduce risk for computer eye strain.
• Take breaks. Eye doctors know that people spend a lot of time staring at screens during the day. Providing a rest is necessary. Follow the 20-20-20 rule, which translates to every 20 minutes, look about 20 feet away for at least 20 seconds.
Computer eye strain can make workdays difficult for office workers. Individuals who think they might be dealing with eye strain can try various strategies to prevent it or reduce its severity.
SIX STEPS TO AVOID BAD BREATH
Bad breath affects people for a variety of reasons. But it is typically preventable and treatable. By addressing the root cause of bad breath, individuals can improve oral health, boost self-confidence, and maintain positive interactions with others. Speak with a doctor if bad breath does not clear up with at-home remedies.
The mouth is an ecosystem of bacteria, saliva and tissues. The balance of this ecosystem determines if one’s breath smells fresh or foul. With a wellbalanced environment, the bacteria can break down food particles, maintain a neutral pH and prevent the overgrowth of harmful bacteria.
Halitosis, which is characterized primarily by bad breath, can be an embarrassing condition. For some people, it is an occasional occurrence after eating a particular food, like garlic or onions. But for others, bad breath can be a persistent problem. Addressing bad breath is important because it can affect both personal relationships and overall well-being.
Getting to the root of halitosis can help people maintain fresh breath and avoid awkward social situations. According to the Cleveland Clinic, halitosis affects one in four people across the globe. It may occur due to poor oral hygiene, but it also may be linked to dry mouth, heartburn, diseases elsewhere in the body, or eating foods like garlic and onions.
While some cases of bad breath may require specialized treatment, these six strategies may help people with more mild cases of the condition.
1. Get routine dental cleanings at the dentist’s office. Brushing and flossing alone may not be enough to clear bacteria or properly clean plaque and tartar from teeth.
2. Saliva helps to wash out the mouth, and if the body isn’t making enough, it can lead to bad breath. Rewetting mouthwashes and drops may help.
3. Quit smoking, which can cause dry mouth and increase risk for gum disease.
4. Avoid certain foods, notably garlic and onions, and spices that may contribute to halitosis. After such foods are digested, they enter the bloodstream and are carried to the lungs, ultimately affecting breath, says the Mayo Clinic. Consuming these foods in moderation may alleviate bad breath.
5. See a dentist if you suspect you have an infection. Infections in the mouth may lead to bad breath. These can occur from tooth decay, gum disease, mouth sores or even surgical wounds. Getting infections under control will have a positive impact on breath.
6. Use decongestants and saline rinses when necessary. Upper respiratory conditions like allergies and colds could lead to post-nasal drip or infections in the throat that can contribute to bad breath.
MYTHS AND FACTS ABOUT ACNE
Putting one’s best face forward involves being conscious of conditions that can affect the skin, which is the human body’s largest organ. The skin’s primary purpose is to provide protection against bacteria, chemicals, temperature, and other external factors, according to MedlinePlus. At times, however, the skin can be vulnerable to various conditions, including acne, that can produce a number of different symptoms.
Acne can affect both the face and body. Learning more about it, which can entail dispelling some notable myths about the condition, can help individuals get the treatment that is right for their particular situation.
Myth: Having pimples is the same thing as having acne.
Fact: The terms acne and pimples are not interchangeable. Acne is a disease and pimples are one of its complications or symptoms, according to Healthline.
Myth: Acne is caused by poor hygiene.
Fact: Acne occurs when hair follicles become plugged with oil and dead skin cells. This causes whiteheads, blackheads and other lesions. Everyone produces sebum, an oil that keeps skin from drying out. Acne is actually an inflammatory disorder that happens when the oil glands that connect to the hair follicles gum up and do not shed properly, states the Mayo Clinic. Lack of cleanliness is not necessarily a cause.
Myth: Acne only occurs in teenagers.
Fact: While for most people acne tends to go away by the time they reach their thirties, some people experience acne into their forties and fifties, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Myth: Men get acne more often.
Fact: Adolescent males experience acne at higher rates than adolescent females. However, acne cases that persist into adulthood are more common among women, indicates NIAMS.
Myth: Eating chocolate or greasy food causes acne to form.
Fact: Hormonal changes related to puberty, menstrual periods, stress, or pregnancy; greasy or oily cosmetic products; certain drugs; heavy sweating; and excessively touching or rubbing
the skin can cause acne. Research does not indicate that eating chocolate, nuts and greasy foods contributes to acne, although there is some evidence that diets high in refined sugars may be related to acne, advises Penn Medicine.
Myth: There is only one type of acne. Fact: According to the Cleveland Clinic, doctors may diagnose fungal acne, cystic acne, hormonal acne, or nodular acne. Cystic and nodular acne can lead to permanent skin damage in the form of scarring, so it’s best to seek help from a health provider early on to determine the best treatments.
Myth: Scrubbing one’s face clears up acne.
Fact: Aggressive scrubbing or popping pimples can exacerbate acne. Mount Sinai recommends gentle washing twice a day. Doctors may prescribe oral or topical medications to help reduce inflammation and treat the yeast or bacteria that is leading to the acne. Salicylic acid also may be advised as it helps remove the top layer of skin and dissolves dead skin cells to prevent hair follicles from clogging.
Acne can affect anyone, but it is more common in teenagers and young adults.
Raising Awareness
WE COULD BE HEROES
The body is a miraculous machine. Like any contraption, it can suffer from mechanical failures at times, such as disease, injury or trauma.
National Donate Life Month in April is a reminder that modern medicine and the generosity of others may give us hope for a healthier future, even in crisis.
The little heart with a big impact
National Donate Life Month helps to raise awareness of the overwhelming need for registered organ, eye and tissue donors. It’s also a time to honor the heroic donors who saved lives.
Donor Alliance, a nonprofit organization that facilitates organ and tissue donation for transplantation in Colorado and Wyoming, works with families to honor their loved one’s decision to donate, recover tissue and manage the Donate Life registries.
Donor Alliance Communications Manager Heather Burke said when a person
“registers to become an organ and tissue donor, they provide hope not only to the nearly 1,300 Colorado citizens currently waiting for a life-saving transplant, but also to tens of thousands of people needing a tissue transplant as well.
“When you register, you get that little heart on your license,” Burke said. “We say it’s the little heart with a big impact because one person can save up to eight lives through organ donation, and save and heal up to 75 lives through tissue donation.”
When you register, you get that little heart on your license,” Burke said. “We say it’s the little heart with a big impact because one person can save up to eight lives through organ donation, and save and heal up to 75 lives through tissue donation.
Hoping for a heart
Eleven years ago, Durango resident Eileen Maddox welcomed a grandson into the family. Just four months later while his parents were visiting family in Alaska, the baby fell ill. He was flown to Seattle and placed on a waitlist for a heart transplant.
“You never think you’re going to be in that position, but it’s been quite a ride,” Maddox said. At the time, doctors told the family it could be anywhere from three to nine months before a heart became available. She said they lived with a lot of uncertainty day-to-day while separated by over a thousand miles.
“At that point, he was on an ECMO machine,” she said. “And every day you weren’t sure what was going on, so it was a very stressful time for our family.”
Like her grandson, many others on an organ transplant waitlist face lifethreatening conditions that severely impact their quality of life, leading to frequent or long-term hospital stays until a donor organ becomes available. For example, kidney transplant candidates
often wait years and spend up to 12 hours a week undergoing dialysis.
A month later, on Easter morning, the call came. His grandmother says thanks to the generosity of his donor and donor family in a difficult time, today her grandson is a happy fifth grader who loves soccer and video games. He travels to Denver a couple times a year for routine check-ups, and is looking forward to middle school.
“He’s a healthy young man right now,” she said. “It’s funny. He’s just a regular kid. He doesn’t often think of himself as special, although, we of course think he is.”
During Donate Life Month, Donor Alliance coordinates more than 70 events across the region to educate and engage with potential donors. Whenever a donation occurs, a Donate Flag is flown for 24 hours at hospitals to honor the donor’s gift of life. Burke said these flags fly high across both states, symbolizing unity, hope and remembrance. Last year, Maddox and her grandson were able to attend one together.
The heart of an advocate
“People say, ‘I can’t be a donor. I’m too old or I’m not healthy,’” Maddox said. “And that’s really a fallacy.”
DID YOU KNOW?
Though most individuals are healthy enough to be a living donor, financial burdens and workplace discrimination due to recovery time made the decision challenging to navigate.
Last year, Colorado lawmakers passed the Comprehensive Assistance, Recognition, and Empowerment (CARE) Act to provide incentives to living donors. It provides living donors a tax credit to cover costs, and bestows the individual with a voucher to receive priority on an organ transplant should they need one in the future.
Raising Awareness
Anyone can register to be an organ, eye and tissue donor, regardless of age or medical history. Nearly 99% of people register when they obtain a driver license or state ID at the DMV. Residents of Colorado and New Mexico can register at the DMV, or online at donatelifecolorado. org or donatelifenm.org.
A national database provides hope for those awaiting life-saving transplants by quickly identifying the best possible recipient match, offering individuals a second chance at life.
Even those that have already registered can contribute to the cause by helping others understand how impactful one life can have after death. Now, as a volunteer advocate with Donor Alliance, Maddox attends local and regional events to share how becoming a donor can leave a lasting impression on not only an individual life, but a family and community.
“I think it’s just a wonderful community. People always step up,” Maddox said. “We all go through our own little parts of our life that are difficult but to have the support of a community like Durango and the Donor Alliance, it makes it so much easier to live the life that we’re living.”
BY THE NUMBERS
In 2024, the U.S. saw a record number of organ transplants, with 48,149 procedures performed. This marks a 3.3% increase from 2023 and a 23.3% rise over the past five years. These lifesaving transplants were made possible thanks to the generous contributions of 16,988 deceased donors and 7,030 living donors.
1 donor can save 8 lives through organ donations.
1 donor can heal more than 75 lives through tissue donation.
17 people die each day waiting for a lifesaving transplant.
109 transplants take place on average per day.
115,044 people waiting for lifesaving organ transplants.
Which donations are most needed?
That’s not the only major change made recently to encourage individuals to become donors. Donate Life America is collaborating with software company Epic to offer patients easy registration through MyChart, a program which 180 million people use to manage health care, as early as this spring.
After health care organizations using MyChart activate this function, its patients can register through the portal. A patient’s decision remains private, and not be visible to the care team.
Source: OPTN data as of Sept. 2024 organdonor.gov
SPORTACULAR WAYS TO STAY IN SHAPE
The thrill of competition undoubtedly compels many athletes to participate, but playing a sport also makes for great exercise. A majority of sports may appeal to people of all ages, and offer variation in exercise routines that can be adapted to different fitness levels. In fact, the following recreational sports can be enjoyable and provide a great workout.
Cycling
When it comes to full-body workouts, cycling is a low-impact sport that helps individuals stay in shape. It strengthens the legs, improves cardiovascular health, and enhances endurance. Whether riding leisurely to commute or at a high intensity in the mountains, cycling also provides a way for participants to enjoy the great outdoors.
Golf
Basketball
As a fast-paced and high-energy game, basketball combines agility, cardio and strength workouts into a single sport. The activity works the legs, arms and core of the athlete while increasing endurance. Plus, the social aspect of team play may add exciting opportunities to improve skills through both collaboration and competition.
The serene setting of a typical golf course can make it easy to squeeze in a great workout while enjoying the outdoors. Walking the course, as opposed to renting a cart during a round, makes for excellent cardiovascular exercise, which aids in the prevention and treatment of chronic diseases such as heart attack, stroke, certain cancers, and diabetes, among other conditions.
Soccer
Combining cardio with bursts of highintensity action, soccer is a thrilling way to engage in exercise. It improves endurance, agility and coordination, while working muscles throughout the entire body. With its fast-paced nature and team dynamics, soccer offers both fun and a challenging way to stay fit.
Pickleball
A dynamic sport that blends tennis and ping-pong, pickleball offers an engaging workout for all fitness levels. The activity improves balance, cardiovascular health and hand-eye coordination. With quick movements and strategic play, pickleball helps strengthen muscles and boosts endurance, all while being a fun and social way to engage in exercise.
Whether shooting hoops, cycling trails, playing pickleball, scoring goals, or enjoying a round of golf, recreational sports offer both fitness and fun. Participating in these activities can not only add variety to routine workouts, but also foster a sense of community and camaraderie with friends and teammates. Exercise is essential for overall health, and sports offer an engaging way to connect with both the body and other athletes, while working to stay in shape.
WALK YOUR WAY TO
People turn to a variety of exercises and equipment to get in shape and lose weight. What they may not realize is that one of the most effective and enjoyable health strategies requires nothing more than a good pair of athletic shoes.
Walking is one of the easiest and most accessible activities that can improve overall health. In fact, walking is now being touted as “the closest thing we have to a wonder drug,” according to Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.
The faster and more frequently a person walks, the greater the benefits. One also can alternate periods of leisurely walking with brisk walking as a form of interval training to burn more calories and improve cardiovascular fitness.
BETTER HEALTH
walking offers a wide range of health benefits, including:
• Reduces the risk of developing breast cancer by as much as 14%, according to the American Cancer Society.
• Helps a person maintain a healthy weight and lose body fat.
• Improves cardiovascular fitness by strengthening the heart.
• Improves muscle balance, endurance and leg strength.
• Helps to prevent or manage conditions like stroke, high blood pressure, cardiovascular disease, and type 2 diabetes, according to the Mayo Clinic.
• Boosts immune function to make a person less susceptible to common viruses like the cold and flu.
• Eases joint pain associated with arthritis, and can even prevent osteoarthritis from developing in the first place, according to Harvard Health.
• Helps tame cravings for sweets and other fattening or sugary foods.
As the benefits of walking become more widely recognized, walking pads are quickly gaining popularity as an efficient and convenient way to stay active,
FANCY FOOTWEAR
Appropriate footwear is essential for healthy, injury-free feet. When shopping for shoes, choose a pair that best accommodates the shape of each foot. Try on and test both shoes before making a purchase, and remember to replace shoes every 400-500 miles or about three to four months.
even in mud season. Smaller and more compact than traditional treadmills, walking pads allow individuals to walk while working at a desk, watching TV or attending virtual meetings. This makes it easier to hit daily step goals without dedicating extra time to exercise.
For beginners, it’s important to remember to start slowly and gradually increase the duration of the exercise to avoid injury. The key to success is consistency. Set small, measurable goals and adjust as needed to maintain motivation and progress.
Walking is a simple way to stay in shape, improve mobility and manage mental health. So lace up those sneakers and hit the trails this spring.
PLAN AHEAD FOR NOURISHING MEALS
In the hustle and bustle of daily life, finding the time and energy to prioritize personal health can be a challenge. It requires renewed commitment to making it a part of a weekly routine. But with a little strategic planning, it is possible to make better choices and nourish the family with wholesome meals.
Plan ahead
Set aside time each week to plan meals, and get the family involved. Establish a rotation of family favorites. Find quick and healthy recipes that require minimal preparation.
Utilize the crockpot
Anticipate busy evenings and utilize crockpot recipes to have a hot meal waiting to eat when arriving home. A crockpot of pulled chicken can be easily used for salads, sandwiches and tacos, or served alongside vegetables and rice throughout the week.
Freeze meals
Cook large batches of healthy meals with any extra time on weekends and freeze portions for later use. Big batches of soups and stews, extra pans of lasagna or enchiladas can make for convenient, nutritious options to have on hand during hectic days.
Chop and prep
To save time and money, it can also be helpful to chop all vegetables on weekends for meals throughout the week. Store them in Ziplock bags or containers to execute recipes with ease
Grab-and-go
Prepare grab-and-go snacks like fruit, nuts or yogurt for those times when you need something quick and portable. Having these items on hand will help prevent trips to the vending machines or reliance on packaged foods when the late afternoon snack attack sets in.
Healthy living should not be an all or nothing approach. Small, sustainable changes add up and can significantly impact overall health.
This
content is sponsored by San Juan Regional Medical Center. The article is written by Metabolic and Bariatric Institute Physician Assistant and Assistant Medical Director Meghan Ritz.
WHAT TO KNOW ABOUT FOOD PORTIONS
Portion control is a big part of a healthy diet. In fact, the National Institute of Diabetes and Digestive and Kidney Diseases notes that, when it comes to maintaining a healthy weight, how much food a person eats is just as important as what he or she eats.
No two people are the same, so a portion that’s satisfying and healthy for one person won’t necessarily be the same for another person. Answering some common questions about food portions can help people understand this vital component of a healthy lifestyle.
What is the difference between portions and servings?
The NIDDK notes that a portion is how much food a person chooses to eat at one time, while a serving size is the amount of food listed on the Nutrition Facts label. The portions a person eats may or may not match a serving size. That’s because a healthy portion size is typically based on various factors, such as age, weight and gender, unique to individuals.
Should calories come into play when determining healthy portion sizes?
Calories definitely merit consideration when determining healthy portion sizes. However, the amount of calories a person needs is based on a number of factors, including how physically active that person is. The NIDDK notes that a 150-pound woman who exercises vigorously throughout the week will need more calories than a woman about the same size who is not as physically active. When trying to determine their calorie needs, men and women should consult with their physicians, who will consider their lifestyle, age, medical history, and other factors before advising patients about how much they should eat.
What if I am still hungry after reducing portion sizes?
It’s likely that people accustomed to big portions will still be hungry as their bodies adjust to reduced portion sizes. In such instances, people can try taking more time to eat. Even if there’s less food on the plate, eating slowly gives the brain a chance to receive the message that the stomach is full. According to the NIDDK, it can take as long as 15 minutes for that message to make its way to the brain. Eating slowly reduces the risk of overeating, and you may even be surprised to learn that a smaller portion size than you’re used to is all you really need to feel satisfied. Portion control is a great way to get healthy and maintain a healthy weight.
BREAKFAST CHOCOLATE CHIP BANANA BREAD
Servings: 8-10 servings
Ingredients
1½ cups ripe and mashed banana (3 to 4 medium bananas), measured
½ cup packed light brown sugar
½ cup granulated sugar
½ cup unsalted butter, melted
2 large eggs
1 teaspoon vanilla extract
½ cup 2% Greek yogurt (sour cream also works)
1⅓ cups all-purpose flour
1 teaspoon baking soda
½ teaspoon salt
¾ cup mini chocolate chips, plus a handful more for sprinkling on top
Instructions
Preheat your oven to 325 Fahrenheit and grease and line a 9x5 loaf pan with parchment paper. In a bowl, whisk together the flour, baking soda and salt. Set aside. In a separate bowl, mix together the melted butter and sugars until you reach a pastelike consistency. This may take some vigorous whisking for a minute or two. You can either use a whisk or an electric mixer with the paddle attachment. Add in your mashed bananas followed by the eggs, yogurt and vanilla. Once all of your wet ingredients are mixed together, fold in the dry ingredients. Then, fold in the chocolate chips. Pour the batter into your prepared loaf pan and spread it evenly. Sprinkle extra chocolate chips on top if you like. Bake for 1 hour to 1 hour 15 minutes, or until a toothpick comes out with a few moist crumbs. Let it cool completely before removing from the pan. Store at room temperature in an airtight container.
Source: Butternut Bakery Blog
LUNCH RADISH AVOCADO ASPARAGUS SALAD
Servings: 4-6 servings
Ingredients
Dressing
½ cup walnuts, toasted
1 tablespoon chopped shallot
1 clove garlic, smashed
⅓ cup extra-virgin olive oil
1 tablespoon sherry vinegar
2 teaspoons honey
½ teaspoon kosher salt
¼ teaspoon black pepper
Salad
1 pound asparagus, trimmed
8 ounces radishes, cut into slices or wedges
1 lemon, halved
1 avocado, sliced into wedges
Instructions
For the dressing, add walnuts, shallots and garlic to a food processor and pulse until the walnuts are crumbly, but the mixture is starting to stick together. Add the oil, vinegar, honey, salt and pepper, then puree until smooth. Adjust the seasoning if necessary.
For the salad, bring a large pot of salted water to a boil. Fill a large mixing bowl with cold water and ice. Cook the asparagus until tender, then transfer to the ice bath for 2-3 minutes. Drain and pat dry. Cut diagonally into 2-inch pieces. Add the asparagus to a serving bowl, then radishes. Squeeze lemon juice over the mixture and add salt and pepper to taste. Spoon dressing over the salad and toss gently. Arrange the avocado slices over the salad and serve immediately.
Source: Food Network
DINNER CHEESY BAKED MUSHROOM CHICKEN
Servings: 4-6 servings
Ingredients
Nonstick cooking spray
4 boneless, skinless chicken breasts
½ cup flour
4 tablespoons butter
8 ounces mushrooms, sliced
½ cup chicken broth
¼ teaspoon salt
¼ teaspoon pepper
2 cups shredded mozzarella cheese
½ cup Parmesan cheese, grated
¼ cup green onions, sliced
Instructions
Heat oven to 375 Fahrenheit, then prepare a baking dish with nonstick cooking spray. Cut each chicken breast in half. Place flour in a resealable bag. Place chicken in a resealable bag with flour; toss to coat. In a large skillet, melt butter. Add chicken to the skillet; brown all sides. Transfer chicken from skillet to 11-by-7-inch baking dish. In a skillet, saute sliced mushrooms in remaining butter until softened. Add chicken broth, salt and pepper. Bring to boil then cook for 5 minutes. Spoon over chicken and bake for 15 minutes. Sprinkle mixture with cheeses and green onions. Bake for another 5 minutes, or until the cheese is melted.
Source: Culinary.net
Calendar & Briefs
March 16
First Tracks Brunch Experience, 7:30 a.m. Purgatory Resort, 1 Skier Place, Durango. $49, plus lift ticket or season pass. purgatory.ski
YPOD Ski Day, 9 a.m. Purgatory Resort, 1 Skier Place, Durango. Free. Enjoy the slopes and apres with YPOD. web.durangobusiness.org/events
March 17
Cortez Community Blood Drive, 11 a.m.-2 p.m. City Market, 508 East Main, Cortez. Free. vitalant.org
March 18
Cookbook Club: Food52 Genius Recipes, 6 p.m. Durango Public Library, 1900 East Third Ave., Durango. durangopubliclibrary.libnet.info/events
March 19
Spring Fair, 5-7 p.m. Ute Mountain Recreation Center, 495 Sunset Blvd., Towaoc. Free. Learn about youth programs, enroll at KCA then enjoy dinner and giveaways.
March 20
Pagosa Springs Community Blood Drive, Pagosa Springs Community Fellowship Hall, 1044 Park Ave., Pagosa Springs. Free. vitalant.org
March 21
Cortez Community Blood Drive, 11 a.m.-2 p.m. City Market, 508 East Main, Cortez. Free. vitalant.org
Swing Social Dance, 7 p.m. Florida Grange #306, 656 County Road 172, Durango. Beginner lessons from 7-8 p.m. and social dance from 8-10 p.m. $5 for lessons and $5 to attend the social dance. swingbees.weebley.com
March 22
Hollywood Huckfest, 8:30 a.m.-4:30 p.m. Purgatory Resort, 1 Skier Place, Durango. A slopestyle freeride contest. purgatory.ski
Durango Community Blood Drive, 9 a.m.-1 p.m. 1970 East Third Ave., Durango. Free. vitalant.org
March 24
Death Cafe, 4 p.m. Durango Public Library, 1900 East Third Ave., Durango. durangopubliclibrary.libnet.info/events
Divorce and Custody Legal Presentation, 5:30-7 p.m. Durango Public Library, 1900 East Third Ave., Durango. Free.
March 25
Durango Community Blood Drive, 11 a.m.-2:30 p.m. Fort Lewis College Vallecito Room, 1000 Rim Drive, Durango. Free. vitalant.org
Adults Rock: Local Hiking Trails, 5-6 p.m. Sunnyside Library, 75 County Road 218, Durango. A monthly adult-focused gathering to explore new interests.
Engage Durango Community Open House, 5-6:30 p.m. Durango Community Recreation Center, 2700 North Main Ave., Durango. Free. Trail updates and the Durango Mesa Park project.
March 26
Aztec Community Blood Drive, 8 a.m.-2 p.m. Aztec High School, 403 East Zia St., Aztec. Free. vitalant.org
5RTU Women’s Skill Refresher, 5 p.m. San Juan Angler, 600 Main Ave. Suite 202, Durango. Free. Register. Email plineellis@aol.com.
March 27
Durango Community Blood Drive, 10 a.m.-2 p.m. 1970 East Third Ave. #107, Durango. Free. vitalant.org
Aztec Community Blood Drive, 3-6 p.m. First Baptist Church, 700 Navajo St., Aztec. Free. vitalant.org
Durango Green Drinks, 5-7 p.m. Ernie’s Bar and 11th Street Station, 1100 Main Ave., Durango. Gathering featuring the City of Durango and Durango Trails. Free. sustainableswcolorado.com
March 28
Durango Community Blood Drive, 1-3:30 p.m. Bloodmobile at Allen Theatres, 900 Trans Lux Drive, Durango. Free. vitalant.org
March 29
Durango Community Blood Drive, 9 a.m.-1 p.m. 1970 East Third Ave. #107, Durango. Free. vitalant.org
Take your Kids Fly Fishing, 10 a.m.-1 p.m. River access at 29th St., Durango. Learn from the professionals. Free. Email pikaenterprisesllc@gmail.com.
Health Care Programs, 11 a.m.-1 p.m. Durango Public Library, 1900 East Third St., Durango. Free. Learn about low-cost health care programs.
April 1
Durango Community Blood Drive, 9 a.m.-1 p.m. 1970 East Third Ave., Durango. Free. vitalant.org
April 2
Pagosa Springs Community Blood Drive, 9 a.m.-2 p.m. Pagosa Springs Medical Center, 95 South Pagosa Blvd., Pagosa Springs. Free. vitalant.org
April 3
Pagosa Springs Community Blood Drive, Pagosa Springs High School, 800 South Eighth St., Pagosa Springs. Free. vitalant.org
Salsa Dance Workshop, 6-7 p.m. Sunflower Theatre, 8 East Main, Cortez. $80 per person or $150 per couple. dancewithgraceandrhythm@gmail.com
April 4
Cortez Community Blood Drive, noon-4:30 p.m. Montezuma County Fairgrounds, 30100 Highway 160, Cortez. Free. vitalant.org
April 5
Cortez Community Blood Drive, 9:30 a.m.-2 p.m. Montezuma County Fairgrounds, 30100 Highway 160, Cortez. Free. vitalant.org
Choose
Choose
Healthy Living Starts Here
Healthy Living Starts Here
Better Choose
Better Choose
Better health often starts with making better choices. That’s why more people in the Four Corners simply choose San Juan Regional Medical Center for their health and care.
When you choose San Juan Regional Medical Center, you gain access to the region’s largest network of health care providers, giving you and your family more convenience of care, more choices of specialists and more healthy programs to help you discover a healthier happier you!
Better health often starts with making better choices. That’s why more people in the Four Corners simply choose San Juan Regional Medical Center for their health and care. When you choose San Juan Regional Medical Center, you gain access to the region’s largest network of health care providers, giving you and your family more convenience of care, more choices of specialists and more healthy programs to help you discover a healthier happier you!
Visit LifeBetterHere.com and choose to start living life better today.
Visit LifeBetterHere.com and choose to start living life better today.