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CONTENTS JANUARY 2020
Shining a Spotlight Around the Denver Metro Publisher
Loudmouth Media, LLC Editor
Julia Berthelette Graphic Arts Manager
Matthew Clark Sales Coordinator
Jason De La Cruz Advertising Sales
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Contributing Writers
Brandpoint CASA Colorado Dr. Eric Choi Family Features Do you know someone who selflessly gives to the community, is committed to a cause or organization, helps others in the neighborhood, or simply makes their own corner of the world a better place? We’d like to shine a spotlight on them! Send your nominations to: editor@loudmouthmedia.com
FEATURE ACTIVITIES
12 5 Ways to Keep
George Billings: george@loudmouthmedia.com
Your Fitness Routine On Track
DEPARTMENTS 06 FOOD + DRINK
Winter Cultural Series
10 HEALTH + WELLNESS 16 PETS
18
Treatment Options for Sciatica
3 Things That May Go Wrong If You Don’t Winterize Your House
Ways Pets Improve Overall Well-Being
RECIPES
CALL TODAY TO ADVERTISE! 720.889.3300
Super Foods for a Nutritious Diet
08 ARTS + CULTURE 14 HOME
18
Peanut-Powered Protein – Nutritious Ideas for Flavor-Filled Family Meals
20 COMMUNITY SPOTLIGHT
Change A Child’s Story as a CASA Volunteer
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5
FOOD + DRINK
Super Foods for a Nutritious Diet By Family Features
The health community has long praised the benefits of vitamins and nutrients derived from natural sources. For those looking to improve their health or take preventative measures, these 10 natural super foods can be incorporated into your daily diet to help support your health: Green Tea - Armed with a special type of antioxidants called polyphenols, green tea can decrease plaque formed in the arteries and can fight prostate cancer.
foods, eggs can also keep you feeling fuller longer with fewer calories and fat. Spinach - Chock-full of magnesium, potassium and various vitamins and nutrients, spinach can prevent clogged arteries and protect against prostate and colon cancers.
Rosemary - Studies have shown this powerful spice can reduce the risk of stroke, as well as protect against Alzheimer’s disease. Almonds - Full of plant sterols and amino acids, almonds can help lower high cholesterol and promote muscle growth. These handheld treats are also rich in vitamin E, which can protect skin from sun damage. Fatty Fish - Rich in omega-3 fatty acids, fatty fish such as salmon, flounder and sardines can lower the risk of heart disease. Bananas - This easy, portable snack is loaded with essential potassium, which regulates the nervous
system. Bananas also offer loads of vitamin B-6, which aids immunity and metabolism. Whole Grains - These powerful body defenders have been known to boost immunity, protect against various cancers and reduce cholesterol. Eggs - These energy-packed breakfast favorites contain a special type of protein that helps build muscle strength more than other proteins. When compared to other breakfast
Soy - This protein-packed food contains isoflavones, which can aid in treatment and prevention of prostate cancer. Also, research from the Food and Drug Administration shows that 25 grams per day can help lessen the risk of heart disease. Dark Chocolate - Satisfy your sweet tooth and improve blood flow to the brain at the same time. Dark chocolate can also lower blood pressure and increase skin’s resistance to UV rays.
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ARTS + CULTURE
Winter Cultural Series Enjoy cultural events close to home! Treat yourself to entertainment with this series of four professional performances brought to Highlands Ranch at the Cherry Hills Community Church.
January 23: Heritage Irish Stepdancers The Heritage Irish Stepdancers were founded in 1998 by two champion dancers who have been dancing, performing, and competing for over twenty years. They now perform and teach full time allowing them to share their passion for Irish Dancing with others. Their performances feature a variety of dances including graceful soft shoe, exciting hard shoe, traditional group dances, and Riverdance-style choreography. February 6: Ballet Ariel Ballet Ariel dances this beloved ballet to the classic music by Prokofiev as Peter captures the wolf with the help of his friend the Bird, but not before the Wolf eats the helpless Duck! This performance also features dances from Act 3 of the old German fairy tale Swan Lake.
This series features a variety of shows which have widespread appeal and are full of fun and family entertainment! There will be 4 performances in 2020 throughout January and February. Tickets are $10 in advance, $15 day of event if not sold out. Children under 2 are free, and tickets are $7 in advance for children 12 and under and military/senior.
February 20: Denver Pops Join the Denver Pops for a real show-stopper with music from Broadway. To help bring a little Broadway to Denver, the orchestra will be joined by two phenomenal vocalists, Suzanne Morrison and Joel Hillan. Both Suzanne and Joel have performed with the Denver Pops in the past, who are delighted to have them back. Music by Rogers and Hammerstein and Andrew Lloyd Webber will highlight this concert. We’re sure your hearts will be touched by the beauty of this memorable concert.
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HEALTH + WELLNESS
Treatment Options for Sciatica By Dr. Eric Choi
In the last article about sciatica, we discussed the causes, signs and symptoms of sciatica. Now, we’ll go over a few non-surgical options for alleviating sciatica pain for good. Spinal Decompression With spinal decompression, a traction device allows the targeted spinal regions to be expanded to take the pressure off the spinal nerve. Chiropractic Adjustment
(Also called Chiropractic Manipulation)
A chiropractic adjustment focuses on improving spinal function and reducing pressure on the sciatic nerve roots to treat the underlying problems which may be causing sciatica. How a Chiropractic Adjustment Works Chiropractic manipulation typically involves: A controlled, sudden force applied to a spinal segment to normalize motion and improve function. Reducing joint restriction and restoring function allows the local inflammation and pain reflex responses to subside.
In some cases, an accompanying, audible release of gas (joint cavitation or cracking) may be heard. Less frequently, minor discomfort may occur (that usually lasts for only a short time duration) if the surrounding muscles are in spasm or tense. Exercise and Physical Therapy Common types of exercises for sciatica include strengthening the core muscle, extension exercises, hamstring stretching, and low impact aerobic exercise.
Cold Laser Therapy Cold Laser therapy that is also known as LowLevel Laser Therapy (LLLT) can be effective in reducing inflammation in and around inflamed tissues including muscles, tendons, ligaments, and fibrocartilages (disc). Natural Remedies It is common to choose OTC anti-inflammatories or pain medications to alleviate symptoms. They usually work well, but there are some risks to burden your organ systems. There are alternative choices that can be equally effective, such as valerian root, which is a natural muscle relaxant and sedative that helps relieve spasm, tension, and pain. Passion-flowers and magnesium are also known to have a similar effect. As some herbs may interact with your current medications/supplements regimen, consult your healthcare practitioners before start taking them.
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ACTIVITIES
Ways to Keep 1 Your Fitness Routine On Track
Find a Workout Buddy
Instead of flying solo, bring a friend so you can encourage each other during your workouts. To help maximize the impact, try to pick a partner that is on the same fitness level as you and shares similar goals - you will want to be able to increase your intensity level and challenge each other as a team.
By BPT
With the New Year comes resolutions to live better in the year ahead, and the most common resolutions are often related to fitness and health. Everyone seems to start the year off with the best intentions, motivated and ready to tackle their goals, but come mid-February many of these resolutions have gone by the wayside and people return to old habits. Here are some ways to keep your fitness goals on track.
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Fuel Up
An active lifestyle requires proper nutrition. When regularly exercising, your body needs fuel for optimal performance and proper recovery. Before a workout, opt for healthy and easily digestible carbohydrates like brown rice, quinoa, whole-grain bread and pasta, fruits and vegetables to give you energy. Afterward, try a protein-packed snack like Emergen-C Protein Fuel and Superfoods.
3
Head to the Weights
If your fitness goals include improving body composition and losing weight, you may want to introduce strength training into your regimen. While exercises such as walking, running and cycling can do wonders for your cardiovascular health and help burn calories, strength training with weights can elevate your metabolism for a longer period - meaning your body will continue burning calories even after a workout.
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After a while, bodies can grow accustomed to the same exercise routine, often leading to stalled results. If you find yourself breezing through a workout, it’s time to switch it up and push your limits. If you like to run long distances, try implementing sprint intervals. At the gym? Try out new equipment or vary your reps. Challenge your body and you may be surprised by the results.
5
Take a Break
The last way to maximize your fitness routine has nothing to do with the gym at all. In fact, it requires you to skip the gym. Exercise provides many health benefits, but too many high-intensity workouts can backfire, potentially causing injury from overuse and hindering your results. Allow your body enough time to heal before hitting the gym again and try to work active rest days into your schedule, such as going for a light walk or bike ride.
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HOME
3 Things That May Go Wrong If You Don’t Winterize Your House By BPT
Neglecting to winterize your home and letting small issues pile up can have big repercussions. Ahead of the winter season, HomeServe, a leading provider of service plans, repair and installation services for the home, wants to make sure you’re aware of three major things that may go wrong if you don’t winterize your house or neglect your heating system.
professional checked it over? Carbon monoxide poses a health threat when the heating system flue, vent or chimney becomes blocked from debris or other material. During a heating system tuneup, a professional service technician can check to make sure all your vents are not blocked and are working properly. Installing a carbon monoxide detector in your home is another smart way to help with early detection.
1. Your utility bills may skyrocket. Utility bills often jump up in the winter due to the increased hours of darkness and the cost to heat your home. But if your heater is on the fritz or your filters are clogged, you could be in for an even bigger surprise. Dirty filters cause your furnace to work harder, which leads to inefficiency and a shortened lifespan for your heating system. A yearly tune-up is an inexpensive way to help prevent a costly system breakdown in the coming months.
3. Water pipes can burst. It’s not just your heating system that needs to be winterized. Before the cold sets in, make sure outside hoses are put away and water is turned off. Evaluate which pipes are at the greatest risk for freezing during cold weather. Inside pipes should be covered in insulation to keep pipes warmer longer. Pipe insulation is easy to apply and available at most hardware stores and home centers.
2. The threat of carbon monoxide is very real. Do you know how old your furnace is? Do you know how long it’s been since a
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15
PETS
Ways Pets Improve Overall Well-Being By Family Features
Self-care is an important piece of maintaining a happy and healthy life, and adopting a pet can be a beneficial way to improve overall wellbeing in a number of ways. Increase Physical Activity Adopting a pet offers owners a chance to improve daily exercise habits. From taking walks and playing in the yard to having a new partner for hikes and visits to the park, dog owners have numerous opportunities to be active with their four-legged friends. Cats also need playtime each day, providing cat owners with a designated time to get active while bonding with their pets. Reduce Feelings of Isolation Pets have the ability to make people feel less alone. Whether coming home from a long day or taking a stroll around the neighborhood, having a wagging tail around can make everything better. According to research from DePaul University, nearly one-third of
grooming, which can get their parents out and into new settings and environments. When out and about, pets can provide a comforting presence for their owners and serve as conversation starters, helping to put their owners at ease and encourage socialization. Pets also provide opportunities to meet, mingle and make friends with neighbors while at the park, on walks or running errands.
professional truck drivers said being alone and away from their families is a significant issue affecting their mental health. To help reduce those feelings of loneliness, behind a campaign from the Mobil Delvac™ and PEDIGREE® brands called Mutts4Trucks is pairing drivers with shelter dogs in need of homes. Encourage Relationship Building Pets require walks, trips to the vet and
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For more information on the benefits of pet adoption, visit www.Pedigree.com.
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RECIPES
Peanut-Powered Protein
Nutritious Ideas for Flavor-Filled Family Meals By Family Features
Sitting down for a homemade meal may feel harder to come by these days, but recipes that are both nutritious and flavorful can help bring your loved ones together at the family table. From morning to night, these breakfast, dinner, side and dessert recipes from the Georgia Peanut Commission provide power-packed solutions loaded with protein to help your family take on a full schedule while coming together for memorable meals and moments.
Thai Chicken Lettuce Wraps with Peanut Sauce Recipe courtesy of Parker Wallace of Parker’s Plate on behalf of the Georgia Peanut Commission Prep time: 30 minutes | Cook time: 15 minutes | Servings: 4 Peanut Sauce: • • • • • •
Peanut Power Bowl Recipe courtesy of Parker Wallace of Parker’s Plate on behalf of the Georgia Peanut Commission Prep time: 15 minutes | Servings: 2 Peanut Dressing: • 1 cup creamy peanut butter • 3/4 cup full-fat coconut milk, plus additional, if desired • Lime juice Power Bowl: • 1 cup cooked farro or quinoa • 1/2 cup chopped cabbage • 1 cup shredded carrots • 1 avocado, sliced • 1 cup spiralized zucchini or butternut squash • 1/2 cup pomegranate arils • 1 cup mandarin pieces • 1/2 cup roasted peanuts • Chopped cilantro, for garnish • Green onions, for garnish To make Peanut Dressing: In bowl, whisk peanut butter, coconut milk and lime juice until smooth. Add coconut milk, if necessary, to achieve desired consistency. To make power bowl: Layer farro or quinoa then top with cabbage, carrots, avocado, zucchini or squash, pomegranate arils, mandarin pieces, peanuts and Peanut Dressing. Garnish with cilantro and green onions.
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1/2 cup creamy peanut butter 2 tablespoons low-sodium soy sauce 1 tablespoon rice vinegar 2 tablespoons brown sugar 3 teaspoons chili garlic sauce 1/2 lime, juice only
Lettuce Wraps: • 2 heads Boston or butter lettuce • 1 pound cooked chicken • 1 red bell pepper, thinly sliced • 4 green onion, sliced • 3 carrots, shredded and grated
• • • • •
• • • • •
2-3 garlic cloves, pressed or grated 2 tablespoons fresh ginger 1 teaspoon fish sauce 1/2 cup full-fat coconut milk 4 tablespoons warm water, plus additional, if necessary 1/2 cucumber, sliced into matchsticks 1 bunch fresh basil 1 bunch fresh mint 1/4 cup crushed peanuts Sliced limes, for garnish
To make Peanut Sauce: In small saucepan over low heat, combine peanut butter, soy sauce, rice vinegar, brown sugar, garlic sauce, lime juice, garlic, ginger, fish sauce, milk and water. Add more water for thinner sauce, if desired. To make Lettuce Wraps: Fill lettuce leaves with chicken and Peanut Sauce; top with bell pepper, onion, carrots, cucumber, basil and mint. Sprinkle crushed peanuts on top and garnish with lime slices.
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Ingredients: • Nonstick cooking spray • 1 package (17 1/2 ounces) peanut butter cookie mix • 3 tablespoons vegetable oil • 1 tablespoon water • 1 egg • 3 cups miniature marshmallows • 2/3 cup light corn syrup • 2 tablespoons butter • 2 teaspoons vanilla • 1 bag (10 ounces) peanut butter chips • 2 cups crispy rice cereal • 2 cups salted roasted peanuts Directions: 1. Heat oven to 350 F. Spray 13-by-9inch pan with nonstick cooking spray. 2. In large bowl, stir cookie mix, oil, water and egg until soft dough forms. Press dough into prepared pan.
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3. Bake 15-20 minutes, or until set. 4. Sprinkle marshmallows over crust. Bake 1-2 minutes until marshmallows begin to puff. Remove from oven. 5. In 4-quart saucepan over low heat, heat corn syrup, butter, vanilla and peanut butter chips, stirring constantly until chips are melted and smooth. Remove from heat. 6. Stir in cereal and peanuts; spoon mixture evenly over marshmallow layer. 7. Refrigerate 30 minutes, or until firm. Cut into bars and serve. Find more recipe ideas for meals throughout the day at www.gapeanuts.com.
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COMMUNITY SPOTLIGHT
Change A Child’s Story as a CASA Volunteer “In the system” – “abused” – “neglected” – “traumatized” These are all words we most often use with kids in the foster care system. Not ours, not us, not our neighbors or friends, not even our city or our county. But the reality is that a record number of Colorado children experienced abuse and neglect last year – 13,329 to be exact – and many of those children had to walk through big, scary courtroom doors without a family member to support them, speak for them or consider their needs. For many Colorado children, a Court Appointed Special Advocate (CASA) stood beside them, listened to their fears, spoke on their behalf in court and ensured they were so much more than a number in the child welfare system. Challenge:
Colorado CASA is looking to change that. They are challenging 2,020 Coloradans to sign up to volunteer as a CASA in 2020, which would mean Colorado CASA could double its impact on the children who need us most.
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What is a CASA? CASA volunteers are sworn officers of the court appointed by a juvenile court judge to advocate for children who are living in foster care as a result of abuse or neglect. State caseworkers are very busy and usually have an overload of cases. They are spread too thin, and CASA volunteers look out for the best interest of each individual child by reviewing documents and records pertaining to the child’s case, interviewing adult family members as well as other adults in the child’s life. CASA then serves as the voice of the
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child in court and provides written reports for court hearing. A child’s CASA can simply change a child’s story and give that child the confidence that someone has his or her best interests at heart. CASA workers stay on board for the entire duration of the child’s case so things will move more smoothly and easily for the child. With an average of four hours a week anyone over the age of 21 – even working professionals and young adults – can Change a Child’s Story as a CASA volunteer. Children in foster care who have a CASA volunteer are more likely to succeed in school, adjust to change and feel a sense of purpose and worth. And they’re half as likely to re-enter the foster care system later.
Together, with your help in spreading the word regarding this critical need for more CASA volunteers, we can help change a child’s story. Visit www.ColoradoCasa.org to learn more.
Do you know a local person or organization who is committed to a cause, or simply makes their own corner of the world a better place? We’d like to shine a spotlight on them! Please send your nominations to: editor@loudmouthmedia.com
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