FRIDAY, DECEMBER 4, 2015

Valley healthMontrose press

VOL. 2, ISSUE 12

Your Friends and Family at Montrose Memorial Hospital wish you

and your family a happy Holiday and a very healthy

New Year!

MONTROSEM E M O R I A L H O S P I T A L

800 South Third Street, Montrose, CO 81401

9 7 0 - 2 4 9 - 2 2 1 1

M o n t r o s e H o s p i t a l . c o m

XNLV244181

XNLV243959

eating HealtHySalaD iS tHe FOOD OF grOWn-uPSPg 4

HuMMuS – tHe HealtHy HOliDay Party FOODPg 5

HEALTHY RECIPESPage 7

2

Valley HealtHPublisher

Vincent Laboy

Managing editorPaul Wahl

advertising DirectorDennis Anderson

For advertising information, contact Dennis anderson at 252-7022

or via email at dennisa@montrosepress.com

Valley Health is a publication of the Montrose Daily Press. It publishes monthly on the first Friday.

If you have a health-related news tip, contact Paul Wahl, managing editor,

at editor@montrosepress.com.

a publication of the Montrose Daily press

XNLV244179

Hospital Happenings

Pelvic Health Program Helps when You’ve Got to Go!

Leann TobinMontrose Memorial Hospital

You’ve seen the ads on television - the ones that say “when you’ve really got to go,” or

“do you feel like an accident wait-ing to happen?” Not being able to hold your urine or having issues in your pelvic area can create an embarrassing situation, but it’s important to know the facts and know that there is something you can do to improve your quality of life.

Mountain View Therapy at Montrose Memorial Hospital has two staff mem-bers with specialty training to help with urinary and fecal leakage, constipa-tion, urinary urgency and frequency, pelvic pain, pelvis muscle dysfunction, pain with sexual inter-course, pre or post pregnancy pain and post-surgical pelvic pain.

Jane Kelly, CWOCN, is a nurse who specializes in all types of continence issues and she works closely with Laura Bielak, DPT, physical therapist, who focuses on pelvic pain and pelvic muscle dysfunction. Collaboratively they work with your care provider to make recommendations for treat-ment, pelvic muscle retraining, and referrals for further evalua-tion if needed.

They have confidence in their work knowing they have been able to help patients return to previous levels of comfort. Their work has reflected what the stud-

ies show: 85% of people with these concerns can be helped with conservative treatment and behavioral changes alone.

It’s important to know that ag-ing does not cause most people’s incontinence issues and it is not a “fact of life” that must be tolerat-

ed. In addition to health concerns it can make people afraid to leave their homes and become isolated because they need to stay close to the bathroom.

This topic can be em-barrassing and uncom-fortable to talk about, so Jane and Laura take the time to get to know you personally and then do a full and focused physi-cal. They may have you keep a bladder and/or bowel diary to see if there are any dietary triggers that make

your symptoms worse. In addi-tion, they can measure how your pelvic muscles are working to see if some need to be stronger and if others need to relax to reach a good balance.

If you have any of these con-cerns, please start the discussion with your care provider. If you need help with that conversation, call Mountain View Therapy at 252-2646 and ask to talk to Laura Bielak or Jane Kelly. The Pelvic Health program may be the begin-ning of a brighter future.

Leann Tobin is the director of marketing and public relations for Montrose Memorial Hospital. l

Dear pharmacist

Why Your Hair is Falling Out and How to Fix It

I went to my favorite make up store, Sephora, and took note of several women buying expensive hair serums and sham-poos to deal with hair loss. I didn’t want to be off-putting and approach them with better sugges-tions, so I writing today’s article instead.

Save your money good grief ! Most of those ingredients listed on the label, some of which are completely made up words, do not grow regrow hair, although they might make it shinier and softer. I’m all about “the fix,” not the fancy label!

Correcting a hormonal imbalance in your body makes regrowing hair easy. Restoring a nutrient that is insufficient due to the “drug mug-ging” effect also works. There are dozens of reasons for hair loss, this is why Minoxidil (for as good as it is) doesn’t work for every individual. The root cause of hair loss varies from person to person. Let’s go over some possibilities. You may assume that lab work is expensive, but if it teases out the underlying cause, it’s still cheaper than useless products.

First, the hormonal imbalances associated with hair loss:

Elevated estrogen or Estrogen Dominance - This is sometimes referred to as “testosterone defi-ciency” in the scientific literature. When this imbalance is corrected, hair grows back; the goal is more testosterone, less estrogen.

Hypothyroidism or Hashimoto’s - This is a thyroid hormone imbal-ance and it’s a biggie. When you’re “thyroid sick” instead of “thyroid healthy” the outer edges of your eye-brows begin to thin, or fall out. You may completely lose your eyebrows and eyelashes. It becomes brittle and dry. Restoring thyroid hormone is the fix; learn how in my “Thyroid Healthy” book.

Iron deficiency - Iron is measured usually as “ferritin” and when it is deficient, your hair falls out faster. Low iron goes hand-in-hand with thyroid disease and the ulcer bug Helicobacter pylori (H. pylori).

SHBG - This stands for Sex Hor-mone Binding Globulin and low levels lead to hair loss. FYI, green tea raises SHBG.

Now the medications that cause hair loss:

Chemotherapy - It causes hair to fall out. It usually grows back after

your treatment series. The best way to offset chemo is to take supple-ments and eat foods that support mitochondrial health.

Anticonvulsants - Carbamaze-pine is one example. Antibiotics crush biotin levels too. When biotin is tanked, your hair can fall out. Restoring probiotics and biotin can improve hair regrowth.

Acid blockers for Reflux and Heartburn - What do gut drugs have to do with your head?! I know this one is a real head scratcher! But this category of medications is a strong drug mugger of zinc, and zinc is needed for healthy hair growth.

Zinc is also needed for Superoxide Dismutase, a natural enzyme in your body that captures microscopic fireballs (free radicals) and escorts them out. Corticosteroids like pred-nisone also zap zinc.

Estrogen or Menopausal drugs - These drugs are used for birth con-trol and hormone replacement. The reason is “estrogen dominance,” but for the final nail in the coffin, these drugs deplete almost all your B vitamins! Taking a B complex can certainly offset the drug-induced nu-trient depletion, but it only does so much. Improving estrogen metabo-lism and breakdown (or discontinu-ing the estrogen-derived medicine) is your fastest path to luscious locks.

Please share my article through your favorite social media. Not only does it HELP ME, my articles can HELP SOMEONE YOU CARE FOR

Thank you so much!Suzy Cohen has been a licensed

pharmacist for 25 years and is a func-tional medicine practitioner for the last 15. She devotes time to educating people about the benefits of natural vitamins, herbs and minerals. In ad-dition to writing a syndicated health column, “Dear Pharmacist,” Suzy Cohen is the author of many different books on natural health. l

Welcome to our hygiene team Wendy!

Call for your appointment [970] 249-4917 Christopher B Graff DDs, sCott e peterson DDs

Wendy Babbitt, RDH, Darcy Peterson, RDH, & Tricia Comstock, RDH

We are excited to welcome Wendy Babbitt, rDh to Graff & peterson Dental. Wendy brings 20+ years of dental experience to our great hygiene team.

MontroseDentist.com

XNLV243707

3

It’s the holidays and for most Americans, that means eating – lots of eating – followed by weight gain and a New Year’s resolution to lose weight.

But why not take a healthier approach to what we eat during this holiday season and beyond?

According to a recent website survey, about 18 percent of people say it’s hard for them to eat healthy because they don’t want to stop eat-ing their favorite foods. The good news is you don’t have to. You can still enjoy your favorite occasional indulgences, but in moderation. It’s all about being mindful of what you eat.

Mindless EatingMindless eating is consuming food just because it’s there. It’s eat-

ing while distracted – watching TV, working at a computer or texting on our smartphones. It’s eating for emotional comfort instead of for hunger. Simply put, it’s not paying attention to what we eat which can lead to being overweight and even obesity.

“Mindless eating has always been an issue,” said Riska Platt, M.S., a registered dietitian and certified nutritionist for the Cardiac Reha-bilitation Center at Mt. Sinai Medical Center in New York. “The key to mindful eating is awareness. Just by paying more attention to what you eat, you’re more likely to make beneficial changes.”

AwarenessWhen you pay attention to what you’re eating, you can make small

changes that make a big difference. Here are some tips toward a more mindful approach:

Control portions. Especially during the holidays, know that you’ll have more opportunities to eat festive snacks and desserts. You don’t have to deprive yourself, just eat smaller portions and less often. Eat whEn you’rE hungry. Just because the clock says noon doesn’t mean you have to eat. If you’re not hungry, wait until you are – just don’t wait until you’re famished because you might overeat. Also, don’t eat just because the food is available. Learn more about why you might be eating when not hungry. plan. Prepare healthy snacks throughout the day. If you tend to get hungry between meals, bring along a 200-calorie, whole grain, high-fiber snack. Fiber keeps you feeling full longer. Learn how a little

planning helps your heart, and your budget. slow down. Enjoy each bite and put your fork down while chew-ing, then take a drink between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full). pay attEntion. Do not eat in front of the TV or computer, or while standing in the kitchen or talking on the phone. When you do these things, you’re more likely to lose track of how much you’ve eaten. usE tEChnology. As we continue to become increasingly dis-tracted by modern technology, our focus on health can fall to the back burner. But it doesn’t have to be that way. “We can actually use our smartphones and other electronic devices to help us,” said Platt, a volunteer with the American Heart Association. “There are now apps that manage food records, count calories, help you track what you eat and even provide guidance on healthy food choices at the grocery store and restaurants.” KEEp a food diary. Write down everything you eat, look at it, then identify why you ate it – was it hunger, stress, boredom? Then look for areas you can make adjustments and incorporate healthy changes. “Keeping a food diary is really key to awareness,” Platt said. “Most people are surprised at all they’ve consumed when they review what they’ve eaten.”

SOURCE: AMERICAN HEART ASSOCIATION l

This Holiday Season, Eat Mindful, Not Mindless

Visit our independent and assisted living communities today and discovera world of gracious living, personalized care and unsurpassed amenities.

n On-site physician visits andmedical transportation

n 24-hour emergency responsen Personal assistance, room

service & pet walking

n Luxurious apartments featuringgreat views & spacious floorplans

n Temporary assisted living staysn Social activities and tripsn Restaurant-style dining

Now Renting Studio, 1 and 2 Bedroom Apartments

The Fountains(970) 243-88003203 N. 15th Street

www.TheFountainsGJ.org

The Commons(970) 243-3333

625 27 1/2 Roadwww.TheCommonsGJ.org

The Independence we wantand the Support we need.

H I L L T O P ’ S P R E M I E R S E N I O R L I V I N G C O M M U N I T I E S

XNLV243961

XN

LV24

3953

Emergency Trauma Level V - (970) 874-2222DCMH Urgent Care - 874-7696

DCMH FACILITIESPremier Women's Healthcare of Delta • Internal Medicine Associates • Delta-Montrose Home Health Services • Grand Mesa Oncology Infusion Center • Grand Mesa Rheumatology • Colorow Family Medical Care - Olathe • DCMH Primary Care – Delta, Pediatrics & Family Practice • DCMH Urgent Care • DCMH Family Medicine – Delta

SERVICES OFFEREDIn-Patient & Out-Patient, Same Day Surgery • Emergency Department - Trauma Level IV Medical and Intensive Care • Clinical Laboratory • Stork's Landing (Labor & Delivery) Physical, Occupational & Speech Therapy • Endoscopy Services Cardiac & Pulmonary Rehabilitation • Registered Dietician/Diabetes Educator Radiology - CT Scan, PET-

CT, MRI, X-Ray, Bone Density, Ultrasound, Nuclear Medicine, Stereostatic Breast Biopsy, Digital Mammography Annual Health Fairs held in Delta County communities

4

ASK THE DIRECTOR:

Shirley KochDonor Services, INC.

Director of Recovery Services970.240.9870

Director of Recovery ServicesDirector of Recovery Services

155 Merchant Drive • (970) 240-9870 • www.SunsetMesaFuneralDirectors.com

XN

LV24

3960

Why should I be an Organ, Eye & Tissue Donor?Organ, eye and tissue donation is extremely important to further our knowledge of how the human body functions.

Taking the small step of signing up as an organ, eye and tissue donor is a decision that many people make. Without donation there is no research, without research there is no cure!

We all know someone who has bene� ted from donation through transplantation, surgery or a medical procedure. Donation may not be for everyone, but if you are interested in more information contact Shirley Koch at Donor Services, Inc. 970.240.9870.

Be a Donor ~ Be a Hero!

1-844-VOA-4YOUToll Free Confidential Help Line

Helping people live healthy, safe and productive lives.

So much time is spent plugged in, tuned in, or online, it’s easy to lose sight of your inner self. Make time each day to think about who you are and who you want to

be in the world. All you need is a few minutes each day to nurture your spirit.

Care For Your

Spirit

www.Facebook.com/VOAWesternSlope

XN

LV24

4169

Salad is the Food of Grown-Ups

On tHe jOb training

Twyla RigHTeR

So I was informed that the theme for this month would be healthy holiday eating. Eating is fun…

Healthy eating… over the holidays?? Not so much.

But, I can address the subject I suppose. As a person with a decent BMI I’ll give you all my best advice for healthy eating. It’s pretty simple: Salads.

What are you having for dinner tonight?

No. Not that, you are having a salad.

Tomorrow for dinner? A salad.What are you having for dinner

on January 22, 2016?Yep. You are having a salad.You think I’m kidding… but I’m

not. As an adult you should live on salads, sometimes fruit with some yogurt. A little protein in the mix. But lots and lots and lots of veg-gies. Tons of salad.

Why so much salad? Because you are not sixteen.

You do not have the metabolism of a sixteen year old. A metabo-lism that is driving you to destroy the Saxons, conquer foreign lands and spread your… fertile…ness.

No. You are a grown up. You pay taxes and floss and

use your turn signal before you change lanes. You show up on time to work and you don’t honk and throw a tantrum every time you feel irritated in traffic. You swal-low your frustrations, you wipe

little one’s dirty faces and pick up other people’s smelly socks. You organize, you fix and you eat salads.

Because a healthy, function-ing adult generally has a me-tabolism that could survive, just fine, on noth-ing but a cup of coffee and a tomato.

Every day. Nothing else. You aren’t driven to conquer

any more… you are now part of the maintenance crew. It may not sound glamorous, but it has it’s perks. Remember how desperate you once were to sit at the grown-up table at thanksgiving? Right? Remember how you wanted people to think your opinion mattered, but you were too young and inex-perienced? Or what about wanting to make your own decision about what to buy, how to live, where to go? Boom. It’s us! Maintenance Crew. We are the people who mat-ter, we run the place, make the decisions, drive the economy. It’s more mellow, sure, but it’s actu-ally a pretty cool gig.

So, personal opinion, I wouldn’t worry about what you eat on Christmas. I wouldn’t eat the

sugar free, low fat, made from tofu, pump-kin pie-fakie-whaties… I just wouldn’t. If you are a real grownup, liv-ing a real healthy, salad filled grown up life, then don’t obsess over the extra calories in the wine, or the fat content in the gravy.

If you are a grown up, and you are living well, then accept that your holidays are numbered. I am down to only seven Christmas’s left with

my oldest child at home. I am look-ing at the last few times he’ll wake up Christmas morning as a mem-ber of this house. I’m not going to obsess about the fudge. Nope, I’m going to enjoy food, faith, family, friends…. All the good “f-words.” Because, every other day I know I won’t be eating fudge. I’ll be eat-ing salad.

I’ll be driving kids to their im-portant activities in their impor-tant lives. I’ll be cleaning bathtub drains, and finding lost home-work. Sure, I have my own life, my own activities. But they aren’t the “important ones.” (I know you want them to be… but they kinda aren’t… Nobody is coming to watch you play in your grown-ups softball league, although you are very cute hobbling around the bases with your dodgy knees.)

I think that – yes – we have joined the maintenance crew, and left the days of war and pillaging behind us, but I’m actually dig-ging the maintenance crew year.

Personally, I think salads are actually yummy. Grilled chicken on salad, grilled steak on salad, grilled shrimp on salad. Put enough meat and cheese on a salad and boom… not so bad.

And - maintenance crew – we are the world baby. We are the unsung heroes keeping this whole place running. And what those young folks out conquering haven’t real-ized yet, is that we ARE the goal.

That lady with the salad in her hand, and a child on her lap… she’s not yesterday’s news, she’s the monarch of the castle. Train-ing up the warriors of the future, bringing hope and pumpkin pie to the masses. She has created a small kingdom in her home and here with her salad in hand, she rules her tiny empire along with the sexy guy with the dodgy knees. A small fiefdom ready to set the world ablaze with the mighty ideas… like: pick up your plate when you’re finished, don’t tease your sisters, be nice to people. And for crying out loud, when it’s the holidays - just eat the fudge. You are a grown up. You eat your salads… It’s time.

Twyla Righter imagines herself to be a calm balanced vision of womanhood who saunters grace-fully from volunteer opportunity to small farmers market stand in flowing dresses trailed by polite, freshly scrubbed children and leav-ing all those who meet her feeling happy and loved. In reality she stumbles erratically from Wal-Mart to the minivan in sweaty work out attire with kind but wild children covered in sour milk and bar-b-q sauce leaving all who encounter her feeling harried and grateful that they are gone. l

“If you are a grown up, and you are lIvIng well, then accept that your holIdays are numbered. ”

5

RMHP is a Medicare-approved Cost plan. Enrollment in RMHP depends on contract renewal. This information is available for free in other languages. Please call Customer Service at 888-282-1420 (TTY dial 711). Hours are 8am - 8pm, 7 days/week, Oct.1–Feb.14, and 8am - 8pm, M-F, Feb.15–Sept.30. Esta información está disponible gratuitamente en otros idiomas. Por favor llame a la línea de Atención a Clientes, al 888-282-1420 (TTY marque 711). Horario de 8am - 8pm, 7 días a la semana, del 1 de octubre al 14 de febrero; y de 8am - 8pm, de lunes a viernes, del 15 de febrero al 30 de septiembre. H0602_MS_MC223A_09092015 Accepted

When it comes to Medicare plans

for Coloradans, we get it, because

we’re Colorado, too. We’ve been

here since 1977, offering personalized

plans that let you keep being you.

Contact our licensed Medicare Sales

Team today to learn more.

We’re Co lorado, too.

888-251-1330 (TTY: 711) | www.rmhpMedicare.org

I F Y O U L I V E

H E R E Y O U G E T

I T .

XN

LV24

4180

Hummus – the Healthy Holiday Party Food

by Paul WaHl

One of the greatest pleasure of holiday get-togethers for many of us is also the greatest pitfall.

Food.This is the time of year for cook-

ies and pies and entire tabletops full of empty calories and high glycemic carbs.

While no one would suggest you abstain completely from the choco-late-dipped pretzels and homemade caramels, the best advice is to con-sume these in smaller amounts.

When you do encounter healthy offerings at holiday events, select more of those.Hummus is one of those foods that is good for you and can be tasty as well.

Not that many years ago, hum-mus was nearly unheard of in most parts of the United States. Only “health food nuts” ate hummus and even they weren’t all that fond of it.

Middle-easterners have been eat-ing it for centuries.

origins unKnownNo one knows for sure who first

cooked and mashed chickpeas – also known as garbanzo beans – mixed in some tahini, olive oil, lemon salt and garlic and spread it on pita bread.

The first reliable historical refer-ence to anything we would recog-nize as hummus today is generally

believed to have come along in the 18th century in Syria.

Cultivation of chickpeas goes back more than 7,000 years, how-ever.

In countries such as Israel, Egypt and Jordan, hummus is as ubiqui-tous as bread in our own country or rice in Japan.

And since America is a nation of immigrants, it was only a matter of time before it would begin hitting tables and lunch bags here.

As Americans became more con-cerned about the health quotient of foods, hummus began surging in popularity.

ChiCKpEas arE thE basE ingrEdiEnt

A 100-gram serving, or about 3.5 ounces, of a basic hummus con-tains around 175 calories and is an excellent source of vitamin B6, manganese and dietary fiber. It’s also a good sources of protein, vita-min C, folate, phosphorus and has a mine full of iron, zinc and copper.

Chickpeas, the main ingredients, are predominantly grown in India. The United States is No. 10 in the ranking of chickpea-growing coun-tries.

Around 6.7 million tons were produced worldwide in 2012.

Six ounces of chickpeas has 270 calories and 45 grams of carbo-

CONTINUED ON NExT PAgE

6

XNLV243956

ARE YOU LOOKING FOR A QUALITY FAMILY DENTIST?!?

Dr. Michael Seip, DDS at Ouray Family Dental is now accepting Blue Cross Blue Shield, Connection Dental,

Kansas City Life, GEHA and Medicaid insurance and can see you for your dental needs immediately! Modern Family Dentistry in Historic Ouray.

Call for your appointment today (970) 325-4800. Located at 309 6th Avenue Ouray, Co. 81427

hydrates, but a whopping 12 grams of dietary fiber.

Most garbanzo beans found in the grocery store are cream-colored and relatively round, known as the “kabuli-type.” They are not neces-sarily the healthiest, but their taste seems to be most pleasing to the American palate.

prEparation Easy as 1-2-3Preparing hummus is deceptively simple.The easiest method is to begin with chickpeas

out of a can. If your time to prepare food is limited, this is by far the best option.

However, the canning process can mess with both the texture, taste and the amount of so-dium present.

Canned chickpeas contain on average 50 per-cent more sodium than fresh-cooked chickpeas.

Most cooks believe fresh chickpeas are cream-ier, or meatier, and considerably cheaper.

Although there is preparation time involved, the process is simple, although not without controversy.

Soak them overnight in water. Here’s where the controversy comes in. Some camps say drain them and put them in a pot with fresh water to which salt has been added. The oppos-ing camp says gently simmer them in the water

in which they were soaked.For the average cook, it’s six of one and a

half-dozen of the other.The next ingredient in real honest-to-good-

ness hummus is tahini, something most Ameri-can cooks know little about.

Tahini (sounds like bikini) is an oily paste made from toasted ground hulled sesame seeds.

Now, if your home abounds with sesame seeds, go ahead and make your own. However, for most, purchasing it in a jar makes the most sense. Make sure get buy roasted and not raw tahini.

It’s not cheap either.A tablespoon of tahini has 90 calories. While

it is fairly high in fat, it is mostly “good fats” from plant origins.

Because of the price and the fat content, there is always the temptation to leave it out of hummus recipes. Of course, then you have bean dip.

There is a difference in the taste.Once you get beyond the first two ingredients,

the recipe for hummus has more to do with personal preference than anything else.

Extra virgin olive oil is often added. Lemon juice is an ingredient in most recipes. Garlic is popular, as well.

For adventurous hummus cooks, try adding basil pesto or whizzed jalapeno peppers or any other type of peppers. Pine nuts also make a great addition, sun-dried tomatoes and pureed artichokes also work well.

You can also add just about any type of spice you enjoy. Cumin is popular, as is black pepper.

play with your hummusTrue hummus aficionados can eat it by the

spoonful straight from the food processor but most prefer it as a dip or spread.

Perhaps the most traditional accompaniment is pita bread wedges, but it goes well on almost any type of bread or cracker. Mexican cooks serve it on tortillas. Indians eat it on naan. Nor-wegians eat it on lefse.

For holiday parties, place a selection of cut up fresh vegetables around a dish of hummus for dipping.

Core a small bell pepper and fill with hum-mus. Spread it on celery sticks.

Mix it with avocado, black beans and a couple spoons of salsa and serve with tortilla chips.

The possibilities are limited only by your imagination.Paul Wahl is the Managing Editor at the Montrose Daily Press. l

ingrEdiEnts2 cups dry chickpeas2 tsp. salt1 tsp. baking sodawaterjuice of half of a lemon (no seeds)3 Tbsp Tahini2-3 garlic cloves crushed⅓ cup olive oil1 Tbsp ground cumin

instruCtionsPlace the dry chick peas in a large bowl and fill with water so

that the water is at least an inch or two above the peas. Let them soak overnight in the refrigerator.

Drain the chickpeas. Place them in a pot and fill with new water, the salt and baking soda.

Bring the chickpeas to a boil. Lower the heat to a low boil. Cook the chickpeas for an hour or until they are soften so they can easily be smashed between your fingers.

Drain the chick peas and let them cool to room temperature.Using a food processor, pulse the chickpeas, lemon, garlic

cloves and Tahini. While the food processor is running, slowly pour in the water. Check the texture and thickness of the hum-mus. If needed, add water to desired consistency.

Makes 4-6 cups. Prep time 12 hours. Cook time 1 hour.

basiC hummus rECipE

PediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatric

w w w. t h e p e d i a t r i c a s s o c i a t e s . c o m

Compassion. Quality. Care.When your child is in need,

we will be there.

It is time for your child’s Flu Shot!

Call us today to schedule your appointment.

Two Convenient Locati onsMONTROSE AREA947 South Fift h StreetMontrose, CO 81401970-249-2421970-249-8897 fax

DELTA AREA242 Cott onwood Street #101Delta, CO 81416970-874-7552970-874-7554 fax

XN

LV24

3962

970-240-0099901 S. Townsend Ave. • Montrose, CO

www.budgetblinds.com/montrose-telluride

Budget

Blindsa style for every point of view

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the � re: it is the time for home.”–Edith Sitwel

Call for our current “Time for Home” Specials.

XNLV244047

7

In Motion •Therapy

XN

LV24

4043

611 East Star Ct., Montrose • (970) 249-1646Delta (970) 874-1646

www.inmotiontherapymontrose.com

Hand Th erapy • Physical Th erapy Sports Medicine • Speech Th erapyIn Motion Therapy is pleased to now be

sharing its style & philosophy of rehabilitation with the communities of

Delta and Ridgway.Please call for information!

816 S. 1st Street, Montrose (970) 249-2533 • www.drsharlenemartinson.com

$120 offHablamos Español

New PatientSPECIAL

SHARLENE MARTINSON, DDS

Our Of� ce has been a Family Tradition for 36 Years

We CaterTo Cowards

Take advantage of your Dental Bene� ts before year end!Become a New Patient today!

Don’t feel rushed in and out the door; you’ll receive personalized service with a Woman’s touch!

$93 off for childrenMUST PRESENT COUPON. EXP 1/31/16

XNLV244044

honey acre farm grilled asparagus

Dad’s Patchwork Farm Onion Soup

lobby grille Chipotle butternut squash soup

Healthy Recipes

ingrEdiEnts soup 1. 1-1/2 to 2 lb onions, thinly sliced 2. 1/4 c clarifi ed butter or olive oil 3. 1/2 gal. beef stock 4. 1/4 c applejack or white wine (optional) 5. roasted garlic (optional) 6. toasted French bread slices or foccacia 7. shredded Swiss or Asiago cheese brown stock 1. 2 carrots chopped 2. 4 ribs celery chopped 3. 2 medium onions chopped 4. 3 pounds meaty soup bones

instruCtionssoup

1. Sauté onions in butter or oil until browned. Add a little brown stock (recipe follows) if needed to keep from burning. Deglaze pan with applejack (wine or water); add stock. Sim-mer until onions are tender and the soup is properly fl avored. Note we have not added garlic to this point as browned garlic is bitter – if you have previously roasted garlic now is the time to add along with salt and pepper, Garnish each oven-proof bowl of soup with a piece of bread topped with plenty of cheese and place under broiler until lightly browned. Watch carefully and remove promptly. Makes about ~ 8 cupsbrown stock

2. Place a small amount of olive oil either in roasting pan, if doing in oven or heavy deep skillet if on stovetop. Add about 3 pounds meaty soup bones and roast stirring only occasionally until well browned. Transfer bones to stock pot and add cold water to more than cover bones. Bring to a simmer for about 3 hours. While bones are simmering add mirepoix (chopped carrots, celery, onions) to the roasting pan and roast them until caramel in color. Retain mirepoix and deglaze roasting pan. Add mirepoix and deglazed contents of roasting pan to sim-mering stock about one hour before fi nishing the stock. Skim any foam and carefully strain. At this point you can make your Onion Soup and freeze the remaining stock for another cold soup day.

ingrEdiEnts 1. 3 Tbsp olive oil, divided 2. 1 medium winter butternut squash, halved

lengthwise and seeds removed 3. Salt and pepper 4. 1 medium onion, chopped 5. 2 carrots, peeled and chopped 6. 2 garlic cloves, minced 7. 1 teaspoon fresh ginger, minced 8. 6 cups vegetable broth, divided 9. 2-4 teaspoon chipotle chilies in adobo 10. 1/2 can coconut milk

instruCtions 1. Preheat oven to 400 degrees.

2. Grease sliced surface of squash with 1 tablespoon olive oil and season with salt and pepper. Arrange on a baking sheet and roast until very tender, about 45 minutes. Remove from oven and cool.

3. In a large heavy pot over medium-high heat, add remaining 2 tablespoons of olive oil, onion, car rot, and then season with a pinch of salt. Sauté until tender, about 10 minutes. Add garlic and ginger, and sauté for 2 more minutes. Scoop squash fl esh into the pot and stir. Add 4 cups vegetable broth and bring to a boil. Reduce heat to low, cover the pot, and simmer vegetables until tender, about 30 minutes.

4. Turn off the heat and add the chipotles and coconut milk, and using an immersion blender, carefully puree the soup until very smooth. A blender may also be used. If necessary, add more broth to create desired consistency. Season with salt and pepper to taste.

ingrEdiEnts 1. 1 pound fresh asparagus (estimate 1/4 pound per

person), medium to thick spears 2. 1-2 Tablespoons olive oil 3. Salt and Pepper 4. Garlic powder (optional) 5. 2 Tablespoons grated parmesan (optional)

instruCtions 1. Preheat your grill for high, direct heat. 2. Prepare the asparagus by breaking or cutting off

any tough bottom ends (can save for stock, or discard). Place the asparagus in a pan (to contain the spears while you put them on and take them off the grill).

3. Roll spears in olive oil and sprinkle with salt, pepper, and (optional) garlic powder.

4. Grill the asparagus spears for 5-8 minutes, until nicely charred and just fork tender, turning them every few min utes so that they brown relatively evenly.

5. Remove from grill, sprinkle with Parmesan and enjoy with barbecue.

reCiPeS COurteSy Valley FOOD PartnerS

Give your time. Contact your local homeless shelter, soup kitchen, or animal shelter. They’ll be thrilled to have your help!

Give your stuff. By donating clothes, blankets, household items, and more, you can make a big difference to people in need this time of year.

Give your voice. Spread the word about how you’re giving back - it might encourage others to get involved.

Give your extras. Are you creating holiday cards? Baking cookies? Making decorations? Whenever you make something this time of year, consider doubling your batch or at least creating a few extra you can give to a local soup kitchen, senior home, or police station.

give the gift

OFT I M Ethis holiday

970.252.6220 E M E R G E N C Y S E R V I C E S

970.252.3200FOR MORE INFORMAT ION

8

Providing ALL your DENTAL needs & wants under ONE roof

New PatientsAlways Welcome!

Call Us at: (970) 249-4301 • www.AIODental.com

www.facebook.com/Dr.DanHatch 2720 Commercial Way • Montrose, CO 81401

XN

LV24

3958

The Perfect Smile for the WHOLE Family!

STOP BY OUR NEW OFFICE!!

WE ARE OPEN!!LOCATED OFF

SOUTH TOWNSEND AND NEXT TO RE/MAX ALPINE VIEW!!

XNLV244045

Hometown Service with a National Reach...

Choose the Best!!

843 South 3rd Street • 970.252.0212 • www.aerocareusa.com

Serving all of Colorado and 175 Locations Nationwide

“We are committed to growing our business by treating our customers with respect and

the highest quality of service.”

Breathe a little easierServices Provided:• Oxygen• Wheelchairs• Hospital Beds• CPAP/BIPAP & Supplies• Durable Medical Supplies

XN

LV24

3954

Is Long Term Care Insurance Part of Your Retirement Planning?

Include Good Fats and Carbs in a Healthy Eating Plan

When is the right time to start planning for your retirement? When you graduate high school? When you join the “real world?” When you start a family? When you are 30 years from your goal retirement age? 20 years? And what does retirement planning entail?

Saving enough money to live comfortably for x amount of years? What about being able to travel or not let your retirement income limit what you can do? Are you okay with only hav-ing a small savings and relying on your Social Security or possibly Medicaid down the road? Does your retirement plan include life insur-ance, savings accounts for kids or grandkids? Does it include a pre-paid funeral home pack-age? Will you have your will completed and Power of Attorneys decided upon? What about long-term care insurance?

Many times when older adults are asked, who is going to take care of you had a long-term care event tomorrow that made it so you could not live completely independent anymore, their answer is that a family member (usually their kids) will take care of them.

In some cases this is true, but in others this is not realistic. Families are spread across the country these days and if children are close

by they most likely have a job and they have a family of their own they are already caring for.

A majority of the time family and friends will step in for a short period of time and Medicare usually covers these short-term events, but over the long run, it is very hard for a family member to become a full-time caregiver.

The next question is how would you pay for the care you would need? It can cost about $84,000 per year to private pay at a skilled nursing facility (aka nursing home) and about $39,000 per year to live at an assisted living community. If you are not prepared for the care you may need after retirement, it can drain every single penny you have worked so hard to save.

This is where long-term care insurance steps in. It is estimated that seven of every 10 people will experience an event that will require long-term care of some sort. You are 600 more times likely to experience a long-term event than your house burning down and it is 120 times more likely you will need long-term care than getting into an auto accident.

Everyone has homeowners insurance and auto insurance, why not long-term care insur-

ance? There are many different packages to choose from and some of them cover couples. If an individual has a 70 percent chance of needing long-term care of some sort, it is pretty likely that your or your spouse will use your long-term care insurance. These packages can cover home health all the way up to skilled nursing.

Be sure to include long-term care insurance when you are planning your retirement. In the state of Colorado, you are eligible for long-term care insurance between the ages of 40 and 75. The younger you are when you pur-chase it, the less expensive it is, and chances are, you are going to need it.

Not only will you have the peace of mind knowing you will get the care if and when you need it, but you aren’t placing a burden on someone who isn’t prepared for it. You are also protecting your assets and all you have saved to pass onto your children and grandchildren.

This article was submitted by Kylynn Wilson, the Marketing and Admissions Director at Crossroads Senior Living, Delta. Kylynn may be reached at 970-874-1421 or by email at kwilson@crossroadsalc.org. l

Come the end of the holiday season, many people resolve to rest, recharge and get back to healthy eating habits.

Time magazine reports that losing weight and getting fit are the most popular New Year’s resolutions, but also the ones that people are most likely to abandon after a short time.

That may be because New Year’s dieters are too often choosing diets that are impractical and not conducive to long-term success. Some may stop eating certain foods or ingredients entirely, while others look to diets that require a level of commitment beyond busy adults’ capabilities.

Many fad diets target fat and carbohydrates, but dieters may not know that fat and carbs are necessary for a healthy metabolism.

According to Dr. Walter Willett of the Har-vard School of Public Health, low-fat diets don’t work for many people. In fact, dozens of studies have found that low-fat diets are no more healthy than moderate- or high-fat diets and may, in fact, be worse.

Foods that are low in fat may be full of in-gredients that can be detrimental when eaten in high amounts. Processed low-fat foods can be made to taste better with copious amounts of salt or sugar. Some low-fat foods are actu-ally high in simple carbohydrates, which can cause spikes in blood sugar and increase bad fats called triglycerides in the blood.

Simple carbohydrates are generally those that break down fast and do not provide much value beyond the initial energy burst. Al-though some simple carbs, such as fructose and lactose, can be beneficial and are gener-ally found in healthy foods, it’s best to avoid simple carbs.

Eating healthy doesn’t mean avoiding car-bohydrates and fats altogether. The key is to find good fats and carbs that provide a host of

benefits.Good fats, such as monounsaturated fats,

polyunsaturated fats, and omega-3 fatty acids, help to manage mood, maintain mental acuity, fight fatigue, and control weight. Good fats are largely found in olives, nuts, legumes, soy, and fatty fish.

Keep total fat intake to 20 to 30 percent of your calories.

Good carbs are complex carbohydrates. They’re starches that take a longer time to me-tabolize in your digestive system. Good carbs will raise blood sugar, but they will keep it at a

stable level for an extended period of time.Complex carbs usually contain a lot of fiber,

which can help keep a person feeling full for long periods of time. Plus, they help keep digestion moving smoothly to help you avoid constipation. Fibrous vegetables, fruits, whole grains, and beans are high in fiber and are good carbohydrate choices. Some foods con-tain both good carbs and good fats.

Eating healthy means finding a balance that includes the right fats and carbohydrates.

Story courtesy of Metro Creative Connection. l