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HL Looking to start or continue an exercise program? Learn to train smarter, not harder, with baseline and follow-up exercise testing at the High Altitude Performance Lab. The HAPLab is part of the Recreation, Exercise & Sport Science Department at Western State College of Colorado, which provides academic majors and minors for students interested in a variety of wellness physical activity, outdoor, and leadership professions.

Train smarter not harder HAPLab Tests Include: • VO2max assessment • Body fat analysis • Consult related to • Flexibility evaluation ideal training heart • Muscular fitness rate ranges determination

Cost: $75 for baseline testing and $50 for follow-up exercise testing For more information, contact Scott Drum at or (970) 943-2104. To see videos and learn more about the HAPLab, visit


LIVING • Winter, 2011


Gunnison Country Times

An ongoing pursuit

he Gunnison Valley is probably one of the “healthiest” places on the planet. One of the reasons why, I suspect, is because we have such an active population — whether it’s commuting to work on a townie bike, playing recreational softball or competing in hard-core endurance events. The crisp, clean mountain air probably doesn’t hurt, either. But neither does the fact that we have an incredible array of medical and health-related practitioners here, from traditional family docs to pretty far-out-there alternative medicine specialists. We have an active community of experts in the mental health arena as well. It’s an impressive collection of people and services. Which is one of the reasons why we decided to launch a special publication called Healthy Living; to help raise awareness of all these exemplary resources. We’ve

toyed around with coverage on this general subject matter before, but this is the first full section devoted to it. We hope it’s the first of many. This isn’t to say that we are all in perfect “health,” or that there isn’t always something to learn and benefit from by being mindful of problems we may be experiencing, or improvements we can make. Inside I hope you will find stories that assist you in this continual pursuit of good health. I know you will find information on all sorts of professionals who can assist you in just about any health-related way imaginable. Please peruse the awesome collection of professionals who have advertised here. Call on them as you walk along the fun, challenging and rewarding path toward Healthy Living. — Chris Dickey

Feeling low? Try going for a walk by Ashwin Patel


ow does exercise enhance our mental well being? We have been inundated recently with reports that the average American has become increasingly sedentary due to a variety of reasons: lifestyle choices, technological advances, busy lives, etc. These reports often discuss the negative health impacts on the individual. While these are all valid points and suggest alarming trends that need to be addressed, there is often no mention as to the mental health effects of sedentary living. According to Dishman, Washburn and Heath (2004) 25 percent of individuals will experience anxiety disorders while 20 percent will experience depression. By 2020, depression will be the world’s second leading cause of death and disability, behind cardiovascular disease. Therefore, increased costs to deal with these disorders will be felt by the public (up to $45 billion a year). With several people looking to psychological counseling, drug therapy, or some combination of the two, to combat this issue more individuals are looking at exercise to strengthen their psychological well-being.

A review of literature in the field of mental well-being and exercise has suggested that exercise is positively related to decreases in anxiety and feelings of depression (Landers & Arent, 2001). More to the point, it doesn’t have to be just highintensity aerobic activity (e.g., cycling, running) that produces positive effects. Anaerobic activities (such as strength training, yoga, baseball, etc.) have also proven to be beneficial. These findings just confirm what my late father (a physician in a small town in Ontario) used to suggest to many of his patients who came in with feelings of depression or heightened negative mood states: Go for a walk. Ride your bike. Do something! While I am positive he had in depth conversations to rule out more serious concerns, the take home point was that doing something — anything — physical can be beneficial to individuals. If one is able to do something that they truly enjoy, even better! So how does exercise enhance one’s psychological well-being? — By exercising more, it increases the likelihood that you will meet others who have similar interests, which increases positive interactions, thus making it more likely to continue the activities in the future (e.g.,

running groups, ski clubs, fitness groups) — The more one exercises the greater the increases in one’s self-esteem and self-concept. For example, I feel so much better about myself now that I have lost X amount of pounds, or can hike a certain trail without stopping, etc. — It strengthens the concept of hardiness (e.g., the sense of control that people have over their surroundings, and the ability to deal with unexpected situations that may arise. Stuff happens to all of us in life, and by committing to exercise as a lifelong habit, you are saying that you always have a positive outlet to deal with the day’s stressors) — A nice side effect from increased exercise is improved sleep time. While the results aren’t as large as once thought, they are still important. There are several more psychological benefits that one can derive from exercise, but the important thing to keep in mind is just commit to something every day and start experiencing the positive benefits (both physical and mental)! (Ashwin Patel, Ph.D., is an associate professor of Exercise and Sport Science Western State College of Colorado.)

yo g a • p i l at e s • c o r e c o n d i t i o n i n g • m e d i tat i o n

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Visit us online at or at the studio 405 W. Tomichi Ave (sharing space with Colorado Fitness gym)

INSIDE Stories Mental Health ................................................................. 2, 6, 10 Exercise and Nutrition ............................................................... 3 Women’s Heart Health .............................................................. 4 Skin Care .................................................................................. 5 Indoor Exercise ......................................................................... 7 A-Z of Alternative Healing ....................................................... 8-9 Nature Deficit Disorder? ......................................................... 10 Children’s Activities ................................................................. 11 Healthy Aging .......................................................................... 12 Immune System ...................................................................... 13 Meet Your Exercise Needs .................................................. 14-15

Advertising Alternative Products/Treatments ............................... 7, 9, 10, 12 Children/Teens ............................................................. 4, 6, 8, 9 Chiropractors ........................................................ 7, 8, 9, 10, 15 Food/Drink/Nutrition ............................................... 8, 9, 12, 14 Gyms/Fitness/Activity ........................................... 4, 5, 9, 14, 15 Insurance .............................................................................. 3, 8 Massage ..................................................................... 7, 8, 9, 15 Medical Treatment/Prevention .................................... 12, 13, 16 Mental Health ................................................................. 2, 8, 14 Spa Treatments ........................................................ 4, 7, 11, 15 Yoga/Pilates ................................................................... 2, 7, 15 Publisher/Owner: Chris Dickey Advertising Manager: Leia Morrison Advertising: Heather Mills-Messner Production Manager: Emily Mead Production: Jennie Wren

THE GUNNISON COUNTRY TIMES (ISSN 0892-1113) is published weekly by Gunnison Country Publications, LLC., 218 N. Wisconsin St., Gunnison, Colorado 81230. Periodical postage paid at Gunnison, Colorado. POSTMASTER: Send address changes to: The Gunnison Country Times, 218 N. Wisconsin, Gunnison, CO 81230-0240 Office hours: 8:30 a.m. - 5:30 p.m. Monday through Friday Tel 970.641-1414 - Fax 970.641.6515

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Winter, 2011 • Healthy

Gunnison Country Times

Exercise and nutrition — Just sustain it!


by Scott Drum

here’s the saying that you are what you eat. So live it. Honestly! For maintaining overall health and fitness, especially in relation to everyday exercise, the proverbial “magic bullet” may be sustaining a habitual exercise and nutrition routine. I emphasize the word sustain to suggest it’s easier to maintain fitness than it is to rebuild it; and it’s easier to find the right foods and stick with them than it is to re-adapt from a lengthy time of eating poorly. The truth is a calorie burned is a calorie burned, so pick a routine and stick to it, even though you may fall off the wagon once in a while. Let’s review some of the “science” of exercise nutrition. Evidence-based research shows the high importance of ingesting enough carbohydrates each day for exercise and performance. Ensuring everlasting carbohydrate stores allows optimal exercising and recovery. Importantly, carbohydrates are broken down for energy much more economically (i.e., with less oxygen) than stored or intramuscular fat. It’s true that fat — especially intramuscular fat and fatty acids in the blood — will generate more overall energy (in the form of the wonder structure, adenosine triphosphate or ATP) versus carbohydrates per gram. The only problem is that you burn more oxygen, time and energy processing the fat to ATP. Certainly, once in a while it’s OK to exercise at a very low intensity for longer duration to attempt “fat burning.” Remember, a calorie burned is a calorie burned, thus go by how you feel and once in a while ramp up the intensity for greater caloric output in less time. Now back to specific exercise nutrition hints. Remember that carbohydrates are good, especially simple sugars with a high glycemic index (e.g., scones, Gatorade, bagel, sport bars or gels) right before, during and immediately after exercise to maintain/replenish muscle glycogen (i.e., stored sugar). But what kinds of carbohydrates are good throughout the day? In general, focus on complex, low glycemic index carbohydrates (e.g., whole grain, wheat germ, barley, honey, orange juice, carrots, plain chocolate milk, banana, peanuts, among others) to maintain a steady blood sugar. Also, sprinkle in plenty of

protein (e.g., eggs, fish, beef, peanuts, tofu, cheese, among others) throughout the week. Normally, ingest about 15-18 percent of total daily intake of calories — or about 1.2 grams per kilogram of body weight — from protein to maintain a positive energy balance for muscle building and recovery from exercise. Lastly, but not least, maintain adequate fat ingestion (approximately 25-30 percent of total daily caloric intake), attempting to eat mono- and/or polyunsaturated fats, instead of cardiovascular disease causing saturated fat. Ideally, check your food labels for too much saturated fat and avoid it. In closing, consider a recommendation from a recent study published in Medicine & Science in Sports & Exercise related to burning calories during a 24-hour period. It compared sitting most of the day, but with one vigorous, 45-minute stationary cycle bout vs. a 24-hour day of just sitting with no exercise. Living conditions were stringently controlled on both days with

Living • 3


the only difference including exercise. Researchers determined that the cycle bout itself induced a 520 calorie expenditure “bump” (no surprise) plus 190 additional calories burned during 14.2 hours of mostly sitting quietly after exercise, when compared to the controlled 24-hour period of just sitting with no vigorous exercise. Notably, during both days in the metabolic chamber, which resembled a small apartment, subjects were provided meals to balance calories in and out, indicating on the exercise day the subjects ingested 3,058 cals vs. 2,400 cals on the rest day. Therefore, when planning your exercise nutrition menu, note that it’s important to maintain caloric input similar to your output for a balanced calorie scale and optimal energy stores. Attempt to avoid negative calorie input (i.e., eating less than you “burn” in a day) for an average week, unless you’re trying to lose weight as a novice exerciser with a few extra pounds. Remember, eat intelligently throughout the day to balance calories out and in. If successful, you will feel more energetic and be on the path to optimal exercise, a maintainable body weight, and good nutrition. Just sustain it! (Scott Drum is an associate professor of Exercise & Sport Science at Western State College and strives to sustain a balanced lifestyle between eating, exercising and working. He’s also passionate about helping athletes and students learn to train smarter, not harder, as part of the High Altitude Performance Lab at Western.)

EXERCISE AND NUTRITION AT A GLANCE — Ingest enough carbohydrates each day for exercise and performance. — Although fat will generate more overall energy versus carbohydrates, you burn more oxygen, time and energy processing the fat to ATP. — Carbohydrates, especially simple sugars with a high glycemic index, are best consumed right before, during and immediately after exercise to maintain/replenish muscle glycogen. — In general, focus on complex, low glycemic index carbohydrates (whole grain, wheat germ, barley, honey, among others) throughout the day to maintain a steady blood sugar. — Sprinkle in plenty of protein — about 15 to 18 percent of total daily intake of calories. — Maintain adequate fat ingestion (approximately 25 to 30 percent of total daily caloric intake). — Eat mono- and/or polyunsaturated fats, instead of cardiovascular disease causing saturated fat.


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4 • Healthy

Living • Winter, 2011

Gunnison Country Times



hearts by Margaret Wacker


e’ve all seen the Hollywood version of a heart attack: A man clutches his heart with a grimace and falls over. This pop culture portrayal has been a disservice to women (and probably men) over the years. The implication is that women don’t get heart attacks (wrong!) and that the main symptom is pain in the heart area (misleading!). Cardiovascular disease is

the leading cause of death for both men and women. So, yes, ladies, you need to be thinking about preventing heart attacks too. Also, the symptoms of heart attack are more vague and less dramatic for women than the movie version. For women, the symptoms may be back pain, indigestion, nausea, feeling short of breath, weakness, dizziness and in general “not feeling well.� Pain is also a possible symptom, but that pain could be in the back, arm or jaw, as well as the chest.

Integrated well-being support available in the Gunnison Valley

This is why clutching the chest makes for good movie f o d d e r, b u t m i s re p re s e n t s the reality of women’s heart attacks. So what’s a woman do when she feels some of these vague symptoms? The short answer is call 911 within 5 minutes. No one wants to call 911 unnecessarily, but waiting hours or days could mean disability or death. Every moment that passes without proper care means more damage to heart tissue. If you are at higher risk, then these symptoms should put you on high alert immediately. Women’s risk of heart attack goes up at age 55. Family history of heart attacks and poor lifestyle choices, such as smoking, also put one at higher risk. If you are low risk and questioning how serious these symptoms are, ask yourself if they are out of the blue and unexplained by other activities. Is your tummy feeling bad even though you’ve been eating normally? Have you been feeling bad for a day and now you are feeling unexpected back pain? If you are having these symptoms, calling 911 quickly is the smartest thing a woman can do for herself and her family. (Margaret Wacker is a health educator with the Gunnison County Department of Health and Human Services. She can be reached at 970.641.7913.)


f you go to Scripps in San Diego for a stint, the surgeons will put it in, but you must sign up for their “Integrated Program� — which might include exercise, nutrition, cooking classes, meditation, acupuncture, guided visualization, energy therapy and massage. At the large HMO, Kaiser, acupuncture and healing touch energy sessions are options for members. Self hypnosis is taught as a pain management tool at the Hackensack Clinic in New Jersey. Actually, most all of our prestigious medical centers have integrated programs. Integrated well-being support is the conjunction of allopathic, (Western) complementary and alternative care. By integrating your approach to well-being you take advantage of what each modality does best individually and in combination. Blue Cross gives free guided visualization CDs to patients prior to surgery because it reduces post operative costs. We do not have a large clinic in the Gunnison Valley, but we do have the components needed for each of us to create an integrated program to support our wellbeing. The Times Healthy Living insert can assist you in educating yourself about what is available. Also, a list of some of the possibilities are described on the Crested Butte/ Gunnison Well-being Connection website — On this website you can also find a calendar of classes, workshops and samplers that will further your knowledge of available options.

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A8 • NEWS • Thursday,

End the year on a high note

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Currently, jobs posted at the 300 center are mainly 276 service indus266 continued from page try jobs, such as 270 A1 cashier posi- 250 267 tions, Rogers said. 252 252 Some of the larger through the binders employers of job list- that ings at the center post and searched include jobs through the center 200 the Internet for City Market, Wal-Mart, employmen t the opportunities. RE1J School District and local banks, which Visitors at the center often have 150 that day vacancies weren’t feeling optimistic in teller positions, she about said. the local prospects. 100 One “Here? No, not here,� said posts of the local employers that Cathy, a 58 year-old vacancies through the resident who requestedDoyleville ter said it has no openings cen46 50 that her that the and 40 last name not be used in this problems business no longer has 25 story. She said she filling odd-hour jobs. 30 and 28 At the band will likely need her hus0 22 to move to ticipatingcenter, many of the parSept Oct Grand Junction or Nov employers are offering somewhere in $7.02 2007 Job Seekers that vicinity so her husband can mum per hour, which is mini2008 Job Seekers work in the nearby wage, Rogers said. gas fields. About half the jobs are full-time 2007 Job Openings Both of them have and half been look- part-time, 2008 Job Openings ing for jobs — he and most don’t have since sonal ranch-hand positionhis sea- benefits, she said. ended worked a seasonal Since Rogers just began a month ago and excavation she since the ing work- job in Crested Mother Lode, an eclectic at the center in August, Butte until three she weeks ago. restau- said she rant and grocery While couldn’t comment store in Ohio whether on hadn’t produced the job search City, closed in late wages have increased any September. or it wasn’t anything jobs, he said decreased at the listed Cathy pointed to unusual. businesses. “It’s always a nightmare,� She said the center ranch-hand position an open services “a said of listed in the lot he trying of workforce binder to describe the lege, students — not only col- end of seasonalto find a job at the problem with finding but high school kids.� work. jobs. He’s thinking of temporarily “We get people in “Seven dollars an here from moving hour,� she ages said. “You can’t live to New Mexico, where 14 to, on $7 an probably lately, a lot of people his father hour.� lives, to see what’s in their 60s,� she said. available there. Salvador Contreras, Her husband had a 21-yearmade $15 a old While the job hunting hour at his recent job, Western State College has with stuhousshown dent, was one of those. ing and other perks little fruit for locals, included. He sub- patrons mitted job at the center showed From her experience, she says fast food applications to local appreciatio there’s a lack of “mid-level n for the restaurants, Wal-Mart pro- and hardware and staff at the center. resources fessional jobs� currently stores over the last The staff is “very in the Gunnison area. available week. dating,� Cathy said, accommoHis luck so far? She said she only “and Jenny found one is amazing.� “No openings,� he local job that interested said. her, at Thirty-one -year-old Six Points, but it was Derek only part- Brake (Michelle Burkhart time. said his job search can be is not contacted going “very well� either. He michelle@guat 970.641.14 14 or

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Derek Brake searches the Internet for local job openings at the Colorado Workforce Center in Gunnison. He worked a seasonal excavation job in Crested Butte until three weeks ago and is considering moving to New Mexico, where his father lives, for the off-season. To the right, the number of job seekers at the Colorado Workforce Center has increased since September, while job openings in Gunnison have decreased, according to the center’s listings. Photo by Michelle Burkhart / Graph by Times staff

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always Rocky Mountain Chocolate cookin’ at Sugah’s ,ÂˆÂœĂŠĂ€>˜`iĂŠÂˆÂ˜ĂŠĂ• Factory (RMCF) Â˜Â˜ÂˆĂƒÂœÂ˜ is a franchise âž Collision Repair that was founded Specialists in Durango in Matt 1981. Mike and his âž Any Make or 18-year-old Sugah’s and Charlotte Burke at daughter Mandy, who aren’t Model Welcome will man- their laurels. ones to rest on age the store, spent How else do you a week there explain undergoing intense âž Computer Estimates crawdad chocolate- big Thanksgivin stuffing at their making (and tasting) g dinner? âž Quality Painting Now, Sugah’s is introducing They are now certifiedtraining. “choco- happy hour lateers.â€? âž Skilled Frame & every Thursday and Friday. From 4 to About 50 percent of 6 p.m., cusUnibody Specialists treats will come from the store’s tomers can enjoy half-priced factory HQ appetizers, in Durango, the other half will and beer specially priced wine be made on-site ... and in full live music.and, occasionally, some view of chocolate craving cusGo see what everybody tomers. is talking about. “You’ll see me here fudge,â€? Mike assures. flipping “Hopefully, I won’t be making Diamond-tipped wand: Mandy Darnell and a mess.â€? her dad Mike The Gunnison RMCF will be cooking up Martin & Roberta will also Your skin’s new best Plotts, Owners all sorts of feature Blue Bell tasty chocolate treats, Ice beginning rare find in Colorado Cream, a friend this Friday, at Rocky but a prodMountain uct that is a huge Chocolate Factory. hit Metamorphosis Salon and parts south, Mike in Texas & Spa explains. has introduced Photo by Chris Dickey They’ll have a private a new skin coffee from Durango, brand of service: microdermabrasion. care plus Skin resurfacing , ing area for customers, a seatMike Darnell swore or microwho again work in retail. he’d never browse free WIFI while can dermabrasi on, is a gentle way But there is indulge. they to exfoliate a bit of a difference between his productsAll chocolate and coffee ment resultsthe skin. The treatcurrent entrepreneu in softer, smoothare Fair Trade, Mike rial gig and says. er and cleaner his last one. skin. Hyperpigmentation due to Fudge. Truffles. Before, as the longtime sun damage Caramel or age spots, fine lines around of True Value Hardware, owner apples. Chocolate-dipped fruits. Mike Sundaes. the eyes or forehead, spent much of his Banana Splits. The time helping of list whiteheads, minor blackheads, items customers who had scars and oily a leaky toi- Rocky available at Gunnison’s skin can all be improved through let. Now, instead Mountain Chocolate of LaCrosse Boots a series of treatments. parts, he’s the head plumbing Factory goes on, and it’ s a tad bit purveyor of different The treatment is tasty chocolate treats. than washers, couplers, performed with a diamond-ti hose-clamps Mike and the Darnell pped wand, family Darnell was and the other items according to are opening up Rocky Metamorph used to selling. Select Appliances owner Priscilla Swanson. osis “When people come Chocolate Factory, Mountain on SALE! The in here, wand is located at they oots 1000 N. Main St., also a vacuum, which Suite 2, in the he have a smile on their face,â€? removes says. “At the hardware space he owns between the dead skin cells in a store, sterile and True when Value and Family controlled manner. Dollar. Their was they came in something There grand is broken, no pain or recovery opening is Friday, so they were already Rocky Mountain Hardware Dec. unhappy.â€? time. 5, where they will Good Through serve Good Through12/31/08 Rory Kahn, a 11/30/08 That change is chocolate and plenty free hot 1000 N. Main Suite 1 Colorado enough to licensed of other inspire Gunnison, free samples to whet cosmetologist and Rocky Mountain Hardware skin every sweet retail anyone to get back into care specialist, 970-641-2616 tooth appetite in town. — that, and in Darnell’s now holds a state certification in microderma case, a little “quality So, Mike, what made bracontrolâ€? you do every now it? and then did it. Gotta sion. She has been working at Metamorphosis Salon sample the product. “I put my EDC hat on more than two years. & Spa for Rocky and said. ‘what do A discount we need in Factory Mountain Chocolate is offered Gunnison?’â€? he explained, for a treatment packwill be open from refer- a.m. to 9 9 age. ring to his longtime efforts at Saturday. p.m. Monday through Call 641-1222 They can be reached at treatments today. to start your Ăˆ{£‡xx£äÊUĂŠÂ™ĂŒÂ…ĂŠEĂŠ


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Winter, 2011 • Healthy

Gunnison Country Times

Living • 5


Skin care products: Know your ingredients


by Julianne Bacialli

hese days you can’t open a magazine or turn on the TV without seeing a smoothfaced, middle-aged actress or model touting skin care products that can “reverse the clock” on aging skin. “Free radicals” and antioxidants have become buzzwords in the quest for eternally radiant skin. What are these “miracle” ingredients and how do they work? Can they actually erase wrinkles, repair sun damage, or diminish age spots? The following is a guide to some of the best ingredients being used in skin care products that may benefit your skin. This information can help you sort through the various lotions, creams and gels on the market. (Note the difference in products purchased at the drug store verses your local skin care professional.) Here are a few of the antioxidant ingredients you should know about. Alpha-Lipoic Acid has been called a “universal antioxidant” because it’s both water- and fat-soluble. That makes it able to penetrate skin-cell membranes at all levels to protect them from free radicals, keeping the body and its skin strong. As a primary ingredient in many skin-care products, alpha-lipoic acid can erase fine lines and wrinkles, diminish pores and give the skin a healthy glow. Retinol Vitamin A and its derivatives are powerful and proven anti-aging antioxidants. Retinol is a topical ingredient proven to promote collagen production and plump out skin, reducing fine lines and wrinkles. It also improves skin tone and color, and reduces mottled patches (hyper pigmentation) on the skin. Many dermatologists prescribe retinol’s stronger counterpart, tretinoin, or similar products to slow skin aging, improve pigmentation and clear up acne. Over-the-counter products containing retinols may be weaker, but are still effective in improving appearance. Although retinol hydrates the lower layers of the skin (the der-

mis and hypodermis), it sometimes causes the top layer (epidermis) to become dry and flaky. Be sure to wear moisturizer when using it or speak to a skin care professional about alternatives. Looking for more affordable options? More and more skin care and cosmetics companies are incorporating natural components — such as botanicals and minerals — into their product lines. The benefits are still there and they often cost less to produce. Here are a few of my favorites. (These ingredients give excellent results and will not “break your pocket book.”) Alpha-hydroxy Acids (AHAs) are a group of natural-based acids found in a vast number of skin care products. They include glycolic, lactic, citric and tartaric acids. Glycolic acid was the original AHA and remains popular for its ability to remove dead skin cells and leave skin smoother, softer and more radiant. AHA’s are used to exfoliate the skin, reducing fine lines, age spots, acne scars and irregular pigmentation. Peels with higher concentrations of AHAs are usually administered by an esthetician or dermatologist, but you can use lower concentrations — between 5 and 10 percent — in cleansers, creams and lotions on a daily basis. To help avoid irritated skin, start with a low concentration and apply every other day, gradually increasing to every day. Even at lower doses, however, the acids may irritate and dry the skin, as well as increase sensitivity to the sun. Moisturizer and sunscreen are a daily must when using AHAs. Which brings me to my favorite sun protection ingredient: Micronized Zinc Oxide. I can not say enough about Zinc Oxide; it calms irritated skin, heals acne and physically blocks out the sun without leaving your skin white in color. Probably the most effective and least irritating UVA sunscreen available today that is safe for daily use. (Julianne Bacialli is the co-owner of Aroma Essence in Gunnison. She can be reached at 641.1616.)

become an

Active community member

Gunnison Parks and Recreation Department

Tumbling Room

Leisure Pool

Game Room

Large Gymnasium

lap pool

climbing wall


We offer Youth and Adult programs throughout the year. Please visit our website at for hours, fees, and program information. 200 East Spencer Avenue, Gunnison, CO 81230 • 970-641-8060


6 • Healthy

Living • Winter, 2011

Gunnison Country Times

The benefits of meditation




Studies show that teens who binge drink as little as two times a month may cause irreversible damage to their developing brains as seen in memory, comprehension and spatial reasoning. Binge drinking students performed more poorly on tests of spatial functioning, mathematics, engineering and verbal abilities than their non-drinking counterparts. Studies also showed abnormal functioning in the hippocampus — a key area for memory formation — in teen binge drinkers. The magnitude of the difference is 10 percent, often the difference between an A and a B scholastically. The younger you are when you start drinking, the greater your chance of becoming addicted to alcohol. You can make a difference in your child’s drinking habits. As a parent, you strongly influence their decision making.

Don’t risk their future. Talk early, talk often.

For more information, including tips on talking to your kid’s about drugs and alcohol visit | 970-642-7396


by Sherrill Stenson

t a recent meditation teacher training in California, a few doctors spoke about the benefits of meditation on the brain. I was expecting the usual talk on how meditation improves sleep and reduces stress, but, to my surprise, I learned of newer findings. Meditation quiets the limbic system, which is a primitive part of the brain associated with basic human emotions, including rage and fear. Meditation improves pre frontal lobe functioning. The pre frontal lobes located in the forehead are the most evolved part of our brains and are associated with most of our best qualities such as kindness, happiness, creativity and the ability to concentrate. Long-term meditators develop better coping and social skills. If that weren’t enough, they seem to be about 12 years

younger then their non-meditator counterparts in hearing, vision and blood pressure. Of course, this information is only the tip of the iceberg. Check out the book, “Buddha’s Brain” by Rick Hanson, Ph.D., and get meditating daily. It’s easy and a PET or MRI scan will be able to detect changes in you brain in as little as two months. To get started, find a quiet place to sit. Bring your mind to your breath feel your breath moving into and out of your nose. Let your eyes drift slightly upward and keep them there. Breathing in — say in your mind, “peace” breathing out “love.” Do this until your mind is relatively quiet and enjoy the stillness. I would suggest 10 minutes a day. Know that you and your brain will be changing for the better. (Sherrill Stenson is a certified meditation and yoga instructor. She can be reached at 970.275.5987 or

Integrate mental health into your life


by Amanda Graham

s a nonprofit, community mental health agency, The Center for Mental Health has always had a commitment to provide treatment for individuals with mental illnesses and emotional problems. As we move forward as an organization, there is a new focus on the integration of health and mental health, as well as wellness and prevention. As part of this new paradigm, the Gunnison office last year launched a “Meditation for Health” group that focused on many of these concepts. As a result, I was challenged to define for myself what comprised “health and wellness.” As part of my laboratory, I looked around at nature and wondered what allowed trees, plants and other animals to thrive in this harsh and beautiful setting called Gunnison. I also looked at how we have defined “mental illness” over the years, and wondered what healthy part seemed to be missing in individuals who met criteria for different diagnoses. It seemed as though there were a number of factors, but they all filtered down to three basic elements: balance, integration and flexibility. An emotionally healthy person has learned the skills needed to balance their responsibilities and their dreams in life — or the “wants” and the “shoulds” as they have been described. Balance is also important in

our interpersonal relationships; being able to set flexible yet healthy boundaries. This person is also able to integrate the many parts of themselves: their emotions, their thoughts, their bodily experiences, their past and their present, their many roles in life. Finally, an emotionally healthy person is flexible to respond effectively to the many changes life brings us, the ones we warmly embrace and the ones we naturally want to turn away from. As with any health and wellness program, achieving our goals requires skills building, practice and support. Some people are born into families who help them learn those skills and, unfortunately, many of us are not. That means that being mentally and emotionally healthy is a lifelong, ongoing process of change and development. The first step for each of us is to become aware of how our lives are now and then define how we would like them to be more balanced, integrated and flexible. As The Center continues to evolve in our community, we will be collaborating with our partners to grow existing opportunities for health and wellness and will also be creating new ones. “Meditation for Health” will resume in mid-January and will be open to the community. (Amanda Graham, MS, LPC, is the program supervisor at The Center for Mental Health’s Gunnison Office. She can be reached at 970.641.0229.)

Winter, 2011 • Healthy

Gunnison Country Times

Living • 7

Indoor exercise options based drills); yoga and pilates; step aerobics; cross fit (total body conditioning); water aerobics; and senior exercise classes. If you like to exercise solo, then local fitness centers offer a variety of cardiovascular machines and


weights. You can try boxing, lap swimming, rock climbing or sign up for lots of exercise activities with an instructor. (Jane Tunnadine is the owner of Colorado Fitness.)

Improve your indoor exercise routine

There’s always an indoor exercise class or two going on. This one was on balance. Photo by Chris Rourke


by Jane Tunnadine

he long, cold Gunnison winter offers us a great opportunity to explore many new indoor fitness options. Gunnison has fitness centers, gyms, a great recreation center, dance studios and we can, of course, exercise indoors

in our own home. Lacking motivation to exercise indoors? Try joining in a fitness group or exercise class under the supervision of a fitness instructor. Hire the help of a certified fitness trainer or sign up with a professional exercise coach. When you exercise in a group with a professional, they can help you avoid injury or

muscular discomfort. They will also teach you how to exercise for fun and get the most benefits out of the time you spend working out. A few options for group fitness classes that are available in our community are spinning (stationary cycling); Zumba (Latin American dance); group boxing; kick-boxing or martial arts; boot camps (army

Routine — Change it up! Don’t do the same thing day in day out. The same routine makes indoor exercise very boring. Fun — Find an activity that’s fun! If it ain’t fun it ain’t done. Somehow time flies when you are having fun and it will be summertime again before you know it. Buddy Up — Rope in your friends or your significant other to workout with. When you have someone to exercise with you will show up for your workouts; it really does work. Increase Your Knowledge — The more you know about the benefits of exercise the more likely you are to stick with it – indoors or outdoors. Don’t get suckered into quick or gimmicky fitness gadgets. If it sounds too good to be true, then it probably is.

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8 • Healthy

Living • Winter, 2011

It’s all about the famIly you choose!

We would love to work for you as your local insurance agency!

AZALTERNAT Gunnison Country Times

Acupressure — Similar to acupuncture, but using finger pressure rather than fine needles on specific points along the body to treat ailments such as tension and stress, aches and pains, menstrual cramps, and arthritis. Acupuncture — Fine needles are inserted at specific points to stimulate, disperse and regulate the flow of vital energy, and restore a healthy energy balance. In addition to pain relief, acupuncture is also used to improve well being and treat acute, chronic and degenerative conditions in children

Donna Barker 970-209-8377

Providing Bodywork in the Valley since 1990 Pre & Post Surgical alignment, Trauma & Injury rehab, Joint / neck / Back Pain, Sciatica, Migraines, eye & Swallowing Disturbances, nerve Disorders, M.S., Digestion & endocrine Imbalances, Pre & Postnatal Care...

and adults.

Sunny, Quiet offices in Crested Butte & Gunnison

Ayurvedic Medicine — Practiced in India for more than 5,000 years, ayurvedic tradition holds that illness is a state of imbalance among the body’s systems that can be detected through such diagnostic procedures as reading the pulse and observing the tongue. Nutrition counseling, massage, natural medications, meditation and other modalities are used to address a broad spectrum of ailments.

Biofeedback — A method of monitoring minute metabolic changes in one’s own body with the aid of sensitive machines. The technique is used especially for stress-related conditions such as asthma, migraines, insomnia, and high blood pressure. Chiropractic — The chiropractic views the spine as the backbone of human health: misalignments of the vertebrae caused by poor posture or trauma cause pressure on the spinal nerve roots, leading to diminished function and illness. Through manipulation or adjustment of the spine, treatment seeks to analyze and correct these misalignments.

Counseling/Psychotherapy — This broad category covers a range of practitioners, from career counselors to psychotherapists who treat depression, stress, addiction and emotional issues. Some therapists may also incorporate bodywork, ritual, energy healing and other alternative modalities as part of their practice.

Cupping — It is a traditional Chinese medical technique which applies suction to diseased parts of the body, using ceramic glass or bamboo cups in order to increase the regional circulation and thereby promote healing.

Craniosacral Therapy — This is a manual therapeutic procedure for remedying distortions in the structure and function of the craniosacral mechanism — the brain and spinal cord, the bones of the skull, the sacrum, and interconnected membranes. It is used to treat chronic


Counseling, Coaching, Groups & Consulting 970.765.8480 Outdoor Office Available

pain, migraine headaches, TMJ and a range of other conditions.

Dance/Movement Therapies — Dance and/

or movement therapy uses expressive movement as a therapeutic tool for both personal expression and psychological or emotional healing. Practitioners work with people with physical disabilities, addiction issues, sexual abuse histories, eating disorders and other concerns.

Holistic Medicine — A descriptive term for a healing philosophy that views a patient as a whole person, not as just a disease or a collection of symptoms. In the course of treatment, holistic medical practitioners may address a client’s emotional and spiritual dimensions as well as the nutritional, environmental and lifestyle factors that may contribute to an illness. Many holistic medical practitioners combine conventional forms of treatment with natural or alternative treatments. Homeopathy — A medical system that uses infinitesimal doses of natural substances — called remedies — to stimulate a person’s immune and defense system. A remedy is individually chosen for a sick person based on its capacity to cause, if given in overdose, physical and psychological symptoms similar to those a patient is experiencing.

Hypnotherapy — A means of bypassing the conscious mind and accessing the subconscious, where suppressed memories, repressed emotions, and forgotten events may remain recorded. Hypnosis may facilitate behavioral, emotional or attitudinal change — such as weight loss or smoking cessation. It is also used to treat phobias, stress and as an adjunct in the treatment of illness. Massage Therapy — A general term for a range of therapeutic approaches with roots in both Eastern and Western cultures. It involves the practice of manipulating a person’s muscles and other soft tissue with the intent of improving a person’s well-being or health, and may include, but is not limited to: effleurage, deep tissue, percussion, vibration and joint movement.

Magnetotherapy — The ar t of healing by the application of natural and ar tificial magnets to the

Healthy Living and Massage Therapy Lyn Maresca RMT, CNMT 22 years of experience to assist with injury recovery, chronic pain relief and deep relaxation. Combining techniques to customize each session to best address the clients needs. A compassionate and sensitive touch to help achieve and maintain health naturally. Specializing in Neuromuscular Therapy, Trigger Point Therapy and Myofascial Release. Located in Crested Butte for 18 years. For an appointment call 970-596-3882




Massage Therapy

Trish Sparks 209-2927

Winter, 2011 • HEALTHY

Gunnison Country Times



Take Five believes that


TIVE HEALING diseased par ts of the human body. It is a clinical system by which human ailments are treated and cured through the application of magnets to the body of the patients.

Midwifery/Childbirth Support — Midwives provide education and suppor t during pregnancy, assist the mother during labor and deliver y and provide follow-up care. Practitioners of childbir th suppor t include childbir th educators, assistants and doulas (women labor coaches who also provide postpar tum home care). Naturopathic Medicine — Naturopathic physicians work to restore and suppor t the body’s own healing abilities using a variety of modalities including nutrition, herbal medicine, homeopathic medicine and oriental medicine. It is a primar y health-care system, which emphasizes the curative power of nature, treating both acute and chronic illnesses in all age groups. Ortho-Bionomy — Or tho-Bionomy is the integration of position release and energetic methods that enable clients to consciously experience and par ticipate in their body’s ability to self-correct. This painless method initiates the body’s self-correcting mechanisms and it is designed to cooperate with the natural healing forces and innate reflexes within the body. By inducing spontaneous self-correction of the joints of the spine and extremities, Or tho-Bionomy seeks to improve posture, balance and well-being, as well as to relieve pain due to muscular tension and stress.

Osteopathic Medicine — Osteopathic physicians provide comprehensive medical care, including preventative medicine, diagnosis, surger y, prescription medications, and hospital referrals. In diagnosis and treatment, they pay par ticular attention to the joints, bones, muscles, and ner ves and are specially trained in osteopathic manipulative treatment — using their hands to diagnose, treat and prevent illness.

Physiotherapy —A manipulative technique by which the deformities of an individual are modified in order to notify the body and the vital organs in accordance with the principles of naturopathy.

Reflexology — This modality is based on the idea that specific points on the feet

and hands correspond with organs and tissues throughout the body. With fingers and thumbs, the practitioner applies pressure to these points to treat a wide range of stressrelated illnesses.

Reiki — Practitioners of this ancient Tibetan healing system use light hand placements to channel healing energies to the recipient. While practitioners may var y widely in technique and philosophy, Reiki is commonly used to treat emotional and mental distress as well as chronic and acute physical problems, and to assist the recipient in achieving spiritual focus and clarity.

Rolfing — A massage technique using deep manipulation of the fascia (connective tissue) to restore the body’s natural alignment, which may have become rigid through injur y, emotional trauma and inef ficient movement habits. The process involves 10 sessions, each focusing on a dif ferent par t of the body. Shiatsu — The most widely known form of acupressure,

Like food, clothing and shelter, it can be upgraded to that level, but the basic benefits of relief from stress and pain are essential to oneʼs well-being.

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Shiatsu has been used in Japan for more than 1,000 years to treat pain and illness and for general health maintenance. Using a series of techniques, practitioners apply rhythmic finger pressure at specific points on the body in order to stimulate chi, or the vital energy.

Sound Therapy — The use of sound waves to heal.

Tibetan Medicine — Evolved as a synthesis of Tibetan, Chinese and Persian medicine and even Ayur veda. These remedies include indigenous herbs, fruits, flowers, metallic powders and minerals given in tablets, and are especially ef fective in treating rheumatism, asthma, gastritis, diabetes and many neurological disorders.

Vitamin Therapy — A complementar y therapy of vitamin usage combined with other treatments to address a range of illnesses and to enhance the functioning of the body’s systems. Assists the immune system in combating diseases such as Chronic Fatigue Syndrome and HIV/AIDS.


Yoga Therapy — The use of yoga to address mental and physical problems while integrating body and mind.

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10 • Healthy

Living • Winter, 2011

Gunnison Country Times

Nature deficit disorder, in Gunnison?

Stress reduction, greater physical health, a deeper sense of spirit, more creativity, a sense of play, even a safer life — these are the rewards that await a family when it invites more nature into children’s lives.


by Eric Krawczyk

or children, nature comes in many forms — a newborn calf; a pet that lives and dies; a worn path through the woods. Whatever shape nature takes, it offers each child an older, larger world separate from parents. Unlike television, nature does not steal time; it amplifies it. Nature offers healing for a child living in a destructive family or neighborhood. Nature inspires creativity in a child by demanding visualization and the full use of the senses. Given a chance, a child will bring the confusion of the world to the woods, wash it in the creek, turn it over to see what lives on the unseen side of that confusion. Nature can frighten a child, too, and this fright serves a purpose. In nature, a child finds freedom, fantasy and privacy — a place distant from the adult world. The founder of early childhood education, Friedrich Froebel, began the first kindergarten — literally “children’s garden” — in the 19th century. These kindergartens had individual gardens for each child, enclosed by a communal garden. Children used their gardens as they wished, for play and experimenting, gaining firsthand experience. Froebel believed that children should grow in harmony with nature. Other pioneers of early childhood education shared Froebel’s emphasis on the connection between young children and nature. Our older generations grew into adulthood taking nature’s gifts for granted. We assumed that generations to come would also receive these gifts. But something has changed. Now we see the emergence of what Richard Louv, author of “Last Child in the Woods,” calls nature-deficit disorder. This term is by no means a medical diagnosis, but it does offer a

way to think about the problem and the possibilities. In the space of a century, the American experience of nature has gone from direct utilitarianism to romantic attachment to electronic detachment. There is a link between this detachment and the rise in obesity, attention disorders and depression in children. A growing body of research is showing that children are happier, healthier and smarter when they connect with nature. Stress reduction, greater physical health, a deeper sense of spirit, more creativity, a sense of play, even a safer life — these are the rewards that await a family when it invites more nature into children’s lives. The federal landscape even joins the movement with new legislation called the No Child

Left Inside Act. The NCLI provides incentives for states to create and implement environmental literacy plans to ensure that students have a basic understanding of the environment before they graduate. Meanwhile, environmental literacy-based schools and programs are sprouting up all over the country. Gunnison families are surely not immune to the affects of nature-deficit disorder. Will Gunnison embrace this new frontier and support the development of local nature connection initiatives, or will we let our electronic frontier continue growing? (Eric Krawczyk, M.A. LPC, BCPCC, is a promoter of community health, husband and father to his 8-month old daughter.)

Photo by Chris Rourke


Dr. Jay

Jay Komarek Main Street Clinic 320 N. Main Street Gunnison 303-957-8010

Dr. Mimi 226 Elk Avenue Crested Butte 349-7474

Jay has been in family practice for 34 years taking care of thousands of clients both human, canine and equine. He has been featured on the Today Show for the work he has done in Chiropractic with animals.


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Winter, 2011 • Healthy

Gunnison Country Times

All kids can be active kids


by Roechele Martinez and Rachel Dando

hysical activity contributes to quality of life, mental, emotional and social health, and the ability to meet physical work demands. Physical education can serve as a vehicle for helping students develop the knowledge, attitudes, motor and behavioral skills, and confidence needed to adopt and maintain physically active lifestyles. The outcomes of a quality physical education program include the development of students’ physical competence, health-related fitness, self-esteem and overall enjoyment of physical activity. In early years, children derive pleasure from movement sensations and experience challenge and joy as they sense a growing competence in their movement ability. Evidence suggests that the level of participation, the degree of skill and the number of activities mastered as a child directly influence the extent to which children will continue to participate in physical activity as an adult. At Gunnison Elementary School, we believe that our students know when they step into the gym, magical things will happen. They can be successful in whatever the task, activity or event that is scheduled that day. We can look at the most accomplished and talented child and challenge them, as well as the physically, socially, or emotionally challenged student

and help them become equally successful within their limits. Our students know that they will get a 20- to 30-minute, non-stop workout. They know that we will collaborate with their classroom teachers and infuse math, history, science and language concepts into our physical world. We love breaking down a skill, helping students learn the basics and then open up new worlds for them as they improve and move on to higher skills. Our passion is to guide our students to see that learning is a lifelong endeavor, whether it’s in the classroom or in our world of physical activity. The body, mind and spirit are intertwined for a happy, healthy life. ••• Winter weather conditions may make you reconsider your outdoor fitness habits, but hibernation is not the answer — even if you live in chilly Gunnison. To be most effective, fitness needs to be consistent. Staying active in the winter boosts immunity, can help with aches and pains that arise from sedentary behavior, and prevents unwanted weight gain. Try to choose activities that are appropriate for your abilities, and those you truly enjoy. Don’t forget to dress for the winter!

Living • 11


Photos by Matt Smith

QUICK tips for winter activities — Participate in a winter sport: try cross country skiing, go sledding, snowshoeing, downhill skiing or ice skating — Take advantage of the snow: go sledding, build a snowman, have a snowball fight — Have a dance party: turn the music up and show off your dance moves. Try the video games “Dance, Dance Revolution” or “Just Dance” and play it as a family — Go to the Gunnison Community Center, where you can play any number of sports in the gym, climb on the indoor rock wall or swim.

(Ms. Martinez and Ms. Dando are both physical education teachers at Gunnison Community School.)

QUICK tips for winter activities — Participate in a winter sport — Try cross country skiing, go sledding, snowshoeing, downhill skiing or ice skating — Take advantage of the snow — go sledding, build a snowman, have a snowball fight — Have a dance party — turn the music up and show off


12 • Healthy

Living • Winter, 2011

Healthy aging

You better move it, move it!

Additional Tips — Set aside time each day to exercise — Choose a variety of activities that you enjoy doing. Both aerobic and muscle-strengthening activities are important — Spread your activity throughout the week — If you need to take a break due to illness or injury, resume activity at a lower level and gradually work up to where you were when your activity stopped — Include warm-up and cool down activities as part of your activity plan — If you are unsure how to perform exercises correctly, seek the advice of an exercise professional.

Resources for more 2008 Physical Activity Guidelines for Americans Exercise and Sport Science (ESS) Program at Western State College

Gunnison Country Times

by Kathleen Kinkema


dults aged 65 years and older gain substantial health benefits from regular physical activity and these benefits continue throughout the lifespan. Regular physical activity reduces the risk of chronic disease (including risk factors such as blood pressure), assists with weight management and has mental health benefits, such as lowered risk of cognitive decline and dementia. Certain forms of exercise can also preserve bone mass and reduce the risk of falling. For active, older adults the following guidelines for aerobic, muscle-strengthening and balance activities will keep you on the path to long-term wellness. Aerobic Activity: These activities allow you to move large muscle groups for sustained periods, raising the heart rate to meet activity demands. Over time, regular aero-

bic activity makes the cardiovascular system stronger and more fit. Examples include walking, biking, jogging, dancing, and swimming. How Much and How Intense? At least 150 minutes of moderateintensity or 75 minutes of vigorousintensity per week (or some combination of both). Moderate-intensity activity means working hard enough to produce noticeable increases in breathing and heart rate, though you should still be able to carry on a conversation (e.g, brisk walking). Vigorous-intensity activity causes rapid breathing and a substantial increase in heart rate (e.g., jogging). On a scale of 0-10, where sitting is 0 and the greatest possible effort is 10, moderate-intensity would be a 5 or 6 and vigorous intensity would be a 7 or 8. How Many Days Per Week and How Long? Activity performed at least three days per week produces benefits. Spreading activity out during the week may reduce fatigue

Opportunities for mature adults — The Gunnison Community Center (641.8060) offers indoor walking, pickle balls classes and swimming/water fitness classes. — Boomers and Beyond (641.1940)

and the risk of injury. Aerobic activities can also be divided throughout the day (at least 10 minute segments). For example, a brisk 15-minute walk twice a day every day would meet minimum guidelines for aerobic activity. It’s never too late to start and, regardless of initial status, anyone can benefit by progressively increasing their activity level. Muscle-Strengthening Activities: At least two days a week older adults should do muscle-strengthening activities involving all the major muscle groups. Examples include lifting weights, using resistance bands, body weight exercises and stair climbing. These activities should make the muscles do more work than they are accustomed to doing during daily life. Development of muscle strength and endurance is progressive over time and gradual increases in the amount of activity will result in stronger muscles. This is especially important for older adults since

provides many opportunities to stay mentally and socially active. — Young at Heart senior lunch programs (641.2107) provides a nutritious meal in a great social setting. — Crested Butte offers several winter activity opportunities with the Gray Hairs group. — Gunnison Valley Hospital (641.1456) offers self-care management programs for living with chronic health conditions.

muscle fiber loss occurs with aging. Balance Activities: Evidence suggests that activities which maintain or improve balance in adults who are at risk of falling are beneficial. Activity programs should include balance training at least three days per week. This might consist of backward walking, sideways walking and standing from a sitting position. Tai chi exercises have also been shown to improve balance. Before you Begin: Healthy older adults generally do not need to consult a physician prior to becoming physically active. Older adults with chronic conditions or who have not been physically active for an extended period should talk with their health-care provider to determine an appropriate starting point for activity. Older adults should increase activity levels gradually. (Kathleen Kinkema, Ph.D., is a professor of Exercise and Sport Science at Western State College of Colorado)

— If you prefer an alternative to doing your own winter driving, take advantage of the Gunnison Senior Transportation services for those 60 and over (596.6700 in Gunnison or 275.4768 in Crested Butte). — You may get details on all of these activities by visiting the website, www., or by calling the Gunnison County Senior Resources Office at 642.4664.



and more birthdays.

Finding breast cancer early is your best defense against it. In fact, nearly 98% of women who find breast cancer in its earliest stages survive it. Knowing you’re cancer free may just save your life. And no matter what you find, it’s important you find out. When you’re in the KNOW, you’re in control! Schedule your mammogram today.

enjoy life.

To learn more about breast cancer screening, call your American Cancer Society at 1.800.227.2345 or go to


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Winter, 2011 • Healthy

Gunnison Country Times

Living • 13


Naturally healthy immune system by Roanne Rouse Houck, N.D.


romoting a healthy immune system is not as difficult as you might think. And, many immune boosting diet and lifestyle changes have other benefits too, such as improving energy, sleep, physical performance, moods and stress tolerance. So, here are some basic tips to help keep you and your family healthy. The start of good immunity begins where we are first infected with external germs and where we have the greatest concentrations of immune complexes: the nose, mouth, throat and gastrointestinal system.

Nose/Sinus: Keeping your sinuses clear of mucus, fungus and unwanted bacteria can be done by using a neti pot daily (or a few times a week) or by adding a dilating and cleansing sinus oil with extracts — such as eucalyptus, thyme, peppermint and lavender — either alone, with steam or mixed in saline.

Mouth: Limit your intake of sugar, alcohol and “junk foods.” Increase your intake of colors from raspberries (red), blueberries (blue), carrots and sweet potatoes (orange), cabbage (purple), chard (green) and other colorful fruits and vegetables. In addition to a good diet, keep your mouth clean by brushing your teeth twice daily and flossing nightly.

absorb the nutrients your body needs. As mentioned above, eating a diet rich in colors, low in sugars and adding yogurt helps keep your gut healthy. For added benefit, increase your intake of foods containing omega 3 oils, which are anti-inflammatory and immune-boosting. These include the ground seeds or oils from: flax, hemp, chia, Alaskan fish, free-range eggs and walnuts.

Other tips Sleep: 7-9 hours of restful sleep nightly is important for adequate melatonin production, an important immune boosting hormone with anti-oxidant like properties.

Hydration: 60-90 ounces daily, or approximately half your body weight in fluid ounces, of water daily. Herbal teas and low sugar spor t drinks can be used for up to half of this fluid intake. Coffee, dark teas and sodas do not count.

Hygiene: Keep your hands clean. Washing with gentle soaps after being in public places such as the grocer y store or schools and washing before meals is ver y impor tant.

Exercise: Stay active all year! Exercise and movement should be enjoyed ever y day

for a healthy, happy immune system and to combat those “winter blues.” Some days you’ll do more than others, but tr y to move your body ever y day!

Food Sensitivities: Avoid or limit all foods to which you have an allergy or intolerance. If your body is busy making antibodies against food antigens, it’s not as efficient at making antibodies against illness causing virus and bacterial antigens. Consider getting a food sensitivity test if you do not know what foods might be weakening your immune system.

Supplements: As the name implies, supplements are designed to be supplemental to a good diet and lifestyle. Ones to consider: multivitamin, vitamin C, vitamin D, omega 3 oils, B-vitamins, adrenal suppor t or an immune formula with anti-oxidants and other immune-boosters.

Throat: Local honey in herbal tea with added lemon juice helps to decrease your risk of sore throats. Using plain or low sugar yogurt helps keep the mouth, throat and gastrointestinal system colonized with good bacteria.

(Roanne Rouse Houck is a doctor of naturopathic medicine. She can be reached at the Main Street Clinic in Gunnison at 970.641.5363.)

Gastrointestinal System: Eat when you are relaxed so you can best digest your food and

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14 • Healthy

Living • Winter, 2011

Gunnison Country Times

Basic workout routines to get you started

by Cole Simpson

Before you begin: Before beginning any kind of workout regimen you should consult with your medical physician. Be sure to gently stretch all major muscle groups before and after a workout. It’s important to know that warming up slowly and cooling down slowly are just as important as the workout itself. And remember that a healthy diet and adequate exercise are most effective when performed together. Optional Equipment: — Stability Ball (Also known as an exercise ball): An elevating and cushioning elastic ball, which allows for a broader range of muscles to be used during common exercises, typically involving the abdominals. The ball acts as an unstable base, forcing the body to find stability and center itself, in turn, utilizing a larger muscle range. Standard sizes from 45cm to 75cm depending on your height, weight and preference. Can be found in stores or online for under $20. — Foam exercise mat: A supportive foam floor mat which designates work out space while providing padding, it saves joints and contact areas from pressure pain and general discomfort. Found online starting at $7. Alternative solutions include yoga mats and foam camping pads. — Medicine Ball: A weighted ball in a wide variety of weight, allows for a cheaper and more dynamic alternative to iron weights. Reasonably priced online at $25 for a 15 lb. ball shipped to your door.

— Bicycle Trainer: Make virtually any bicycle stationary. A fantastic way to clock some miles during the winter, bike trainers create an affordable alternative to treadmills and ellipticals. A simple mechanism attaches to the rear axle of the bike and elevates the tire slightly off the ground and onto a rear rotor that provides resistance in various forms depending on the model. Found online from $60. — Pull-up/Chin-up bar: Utilize doorway space to work out the upper body. Several variations. The safest and most effective bars will have three points of contact with the door, and do not require any hardware or doorway modification at all. A variety of uses and workouts, this bar can be found online starting at $20. (Two point contact bars, which change length by twisting the bar, much like a shower curtain are traditionally considered unsafe and are not advised.) — Heart rate monitor: Useful in determining pulse rate while working out. Simple to use and helps stay within the “target heart rate” zone. Models come in both chest and wrist straps. Base models begin at $25 online.

We invite you to discover your choices for health and well-being support in the Gunnison Valley.

Stomach and lower back exercises Crunches: — Muscles worked: Core abdominals — Optional equipment used: Stability ball, exercise mat, medicine ball — Difficulty level: Basic — How-to: Start by lying flat on your back, knees bent at a 45 degree angle, feet planted flat on the ground. Place your arms, elbows bent, close to your sides. Tighten up core muscles and begin to lift the top half of your body, never leaving more than 10 inches between the back of your head and the ground. Slowly ease back down, making sure your head is still a few inches above the ground, ready for the next rep. Utilize a medicine ball while on the ground to add weight to the exercise and significantly increase difficulty. Lying leg lifts: — Muscles worked: Core abdominal muscles — Optional equipment used: Exercise mat — Difficulty level: Basic — How-to: Similar to the reverse crunch’s mechanism (see below), the lying leg lifts begins while lying flat against the floor, arms tucked into your sides, body as straight as possible. Keeping your legs straight, use core muscles to slowly lift your feet off of the floor. Making sure that your lower back stays in contact with the ground, lift your legs to about a 45 degree angle and hold for three seconds. Slowly bring your legs back down, keeping them a few inches off of the floor for the next repetition. Front Plank: — Muscles worked: Core abdominal muscles, lower and middle back — Optional equipment used: Exercise mat — Difficulty level: Moderate — How-to: Lie flat on your stomach, placing

your palms flat against the ground. Make your forearm parallel with the ground and make sure your elbows remain in contact with the ground. Ensure your arms are tucked into your sides and directly under the shoulders. Slowly raise your body, using both your core and upper legs to lift you. Try not to slouch. Hold this position for several seconds and slowly move back down to the floor. For a more difficult workout, attempt to hold the position for several seconds longer.

Arms and chest exercises Push-ups: — Muscles worked: Triceps, chest, shoulders and upper back — Difficulty level: Basic — Optional equipment used: Exercise mat — How-to: Lay flat on your stomach, with palms facing down, hands next to your shoulders, legs should be straight and pinched together. Begin by pressing your body upward, slowly, keeping back straight and shoulders level with each other. The palms of your hands and your toes are the only parts of your body touching the ground. Push yourself up until your arms are just about straight. Don’t straighten or “lock” your arms fully as this increases unnecessary wear on the elbows. After lowering yourself back down, complete the first repetition by stopping when your nose is a few inches from touching the ground. Pull-ups: — Muscles worked: Biceps, forearms, chest, exterior core — Difficulty level: Basic to Challenging — Required equipment used: Pull-up/Chin-up bar — How-to: Pull-ups can be very simple or very challenging depending on body type and center of gravity. Once mastered, both pull-ups

on page D15

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Winter, 2011 • HEALTHY

Gunnison Country Times


from page D14

Dips: — Muscles worked: Triceps, shoulders, forearms — Difficulty level: Moderate — Optional equipment used: Pull-up/ Chin-up bar — How-to: This exercise is most easily performed using the bottom-most step of a staircase. First, you will want to sit with your back a few inches away from the bottom stair, legs straight out in front of you, pinched together. To begin, place your hands palm-down on the lower stair with your fingers hanging off the edge. Slowly begin to push yourself off of the ground using only your arms, ensuring that the only points of contact with the ground are your hands on the stair and the heels of your feet. Stop pushing up and begin to lower yourself before your arms become straightened or “locked.” Finish the repetition by ending with your thighs a few inches off of the ground and proceed with another repetition.

Leg exercises Body Weight squats: — Muscles worked: Calf, thighs, gluteus maximus — Difficulty level: Basic — Optional equipment: Medicine ball — How-to: This exercise is a basic squat utilizing body weight. It focuses more on stability and technique to tone muscle rather than building it. Begin with your





Standing calf raises — Muscles worked: Calf, thighs — Difficulty level: Basic — Optional equipment: Medicine ball — How-to: Utilizing the same bottom step for the dips exercise, place the balls of your feet on the bottom step, with the front of your body facing the staircase, use your hands to grasp railings or walls for stability. Begin by slowly pushing up with the portion of your feet that are on the stair, pushing as high as you can go before slowly dipping back down, eventually allowing your heels to dip below the stair. You can do several repetitions of this exercise with a smooth, fluid motion of up and down. Exercise difficulty can be increased by slowing down the motions as well as holding weight, such as a medicine ball.




and chin-ups are testaments to true upper-body strength. Slowly begin by pulling yourself up toward the ceiling. During this stage, cross your legs or ankles and tuck them under you. Once your arms come to a 45 degree angle or your nose is level with the bar (whichever comes first) slowly begin descent, maintaining the same smooth speed all the way back down. Before your arms are straightened, finish the repetition and begin again.

feet flat on the floor, shoulder-width apart. Spread your arms out and allow them to act as balance. Slowly begin to bend at the knees, keeping your back straight, looking straight ahead. When your knees are at a 45 degree angle, you should be on the balls of your feet. Slowly push yourself back up using your leg muscles and ending the rep right before your leg is straight. At this point, begin another repetition. A medicine ball can be added to this to increase the difficulty. To incorporate, hold the ball in front of you and keep it level throughout the motion of the exercise.



















Utilization of bike trainer:




— Muscles worked: Calf, thighs, gluteus maximus, shins — Difficulty level: Basic to Challenging — Required equipment: Bicycle trainer — How-to: Cardio is important to any fitness regiment, and this allows you to perform light to intense cardio without having to leave the house.


Heart rate plays a starring role in fitness, and the target heart rate is the “sweet spot” — it incorporates both weight loss and building of lung capacity. An older equation, which used a simple formula to calculate maximum heart rate based on age, has since been dated and proven incorrect. A newer equation (although several variations exist) — “208 - 0.7 x AGE” — has been found to be more correct in finding the true maximum heart rate. Keep in mind that although “target heart rate” is an ideal numerical goal on paper, it should only be used as a guide. Increased exercise will slowly bring down both resting and exerting heart rates, so adjust the intensity of the workout accordingly but stay within your limits. Use the adjacent graphic as a general guide to identify your target heart rate.






80 20

(Cole Simpson is an A.C.E. certified personal trainer.)















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16 • Healthy

Living • Winter, 2011

Gunnison Country Times


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Healthy Living  

Gunnison Country Times' first annual guide to Healthy Living in the Gunnison Valley.