PUBLISHED BY THE CIBOLA BEACON, March 30, 2012 L L IVING IVING H H EALTHY EALTHY
Mar 15, 2016
PUBLISHED BY THE CIBOLA BEACON, March 30, 2012
LLIVINGIVING
HHEALTHYEALTHY
2 CIBOLA HEALTH
GRANTS - “I think most people like it causeit’s fun, you don’t ever realize you’re workingout ‘til its over and you’re all sweaty,” said Car-men Morin, who shared her theory on Zumbapopularity.
Since its arrival at area gyms like the JHMGym, the Zumba name and people’s excitementfor it has been popping up just about every-where.
“I started it on my own years ago. I really likethe fun energy and just saw the improvements,”recalled Morin. “There’s no other way to ex-plain it other than it’s just fun.”
Morin is one of the two instructors atCarvette’s. The business opened in October andhas been thriving with Zumba enthusiasts since.
Columbian Alberto “Beto” Perez createdZumba in the early 1980s. It incorporates
salsa/meringue type dances that target cardioand full-body workouts. It combines dance andmusic from soca, samba, salsa, meringue, hip-hop. Mambo, even Bollywood and belly danc-ing. He described the start of Zumba as anaccident. Forgetting his music for his aerobicsclass, he pulled out a tape of salsa and meringuemusic and improvised moves as he went a long.
Months later, it was a full-blown aerobicsclass. He claimed popularity grew because ofthe separation between music and exercise at thetime. “I guess I was a bit of a visionary,” quotedMen’s Fitness magazine, “because now every-thing is dancing in the fitness world.”
The popularity of his accidental success hasbecome apparent because he was the coverphoto for this month’s “Men’s Fitness Maga-zine”.
Zumba’s popularity seems to be everywhere.You can now find Zumba posters plastered
across gyms. You can’t turn on the TV for morethan a few minutes without a Zumba commer-cial surfacing, and its now available on iTunes,Netflix, and various other online streamingsites.
Carvette’s attracts around 100 members withtheir classes. Zumba has become the universalexercise that can be enjoyed by anyone. The ex-ercise facility teaches area residents from four to70 years old.
In recent months Zumba classes have attracted
POPULARITY RISES IN COUNTY
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4 CIBOLA HEALTH
many of the elderly. So much that there is now aclass specifically designed for their movementcalled Zumba Gold, for which instructors arelining up to get the certification.
Zumba has touched base nearly everywhere inGrants, from JHM to the Cibola Senior CitizenCenter. Grants’ instructors all have a steadycrowd of members who have taken a liking tothe exercise and continue to make it part oftheir daily routine.
What spikes the popularity of Zumba? Beto Perez theory is, “It makes the women
feel sexy, and the men strong, just like any salsadance.”
Instructors who take on the challenge of be-coming certified go through weeks of trainingand tests to perfect the original tactic Perez usedin his accidental aerobics class.
“I was doing it on my own with Yvette (part-ner instructor at Carvette’s) and we just startedrecruiting more friends. After awhile we just de-cided to go get certified,” explained Morin.
Since its arrival here, JHM now has instructorDarquis Mandragon, Curves has instructorApril Montoya, and Carvettes has instructorsCarmen Morin and Yvette Torrez,
The mainstream exercise movement has nowmoved beyond Grants to the El Morro OldSchool Art Gallery on Highway 53 and to theLaguna-Acoma community at the Laguna Fit-ness Center. The fun energy and the number ofmembers it attracts really speak volumes aboutboth the exercise itself and the success it haswith all people.
For more information on area Zumba classescontact the following:
Curves- April Montoya at 285-3624,Carvettes- Carmen Morin at 287-7272, JHM- at287-4493, and Laguna Fitness Center at 1-505-552-6999.
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CIBOLA HEALTH 5
CIBOLA COUNTY - Here are some ideas fromthe United States Department of Agriculture:
Eat fruits and vegetables, whole grains, andfat-free or low-fat milk products and be physi-cally active every day. Balancecaloric intake from food andbeverages with calories ex-pended. See thewww.mypyramidtracker.govwebsite for more informa-tion on menu planning
Balancing calories is essen-tial. Find out how many calo-ries you need for a day as a firststep in managing your weight. Beingphysically active also helps you balancecalories. Enjoy your food, but eat less. Takethe time to fully enjoy your food as you eat it.Eating too fast or when your attention is else-where may lead to eating too many calories. Payattention to hunger and fullness cues before,during, and after meals. Use them to recognizewhen to eat and when you’ve had enough. Visitwww.choosemyplate.gov/ to find your calorielevel.
Avoid oversized portions. Use a smaller plate,bowl, and glass. Portion out foods before youeat. When eating out, choose a smaller size op-tion, share a dish, or take home part of yourmeal.
Foods to eat more often include vegetables,fruits, whole grains, and fat-free or 1% milk anddairy products. These foods have the nutrientsyou need for health—including potassium, cal-cium, vitamin D, and fiber. Make them the basisfor meals and snacks. Foods to eat less often in-
clude food high in solid fats, added sugars, andsalt. These include cakes, cookies, ice cream,candies, sweetened drinks, pizza, and fattymeats like ribs, sausages, bacon, and hot dogs.Use these foods as occasional treats, not every-day foods.
Fill one-half of your plate withfruits and vegetables. Choosered, orange, and dark-greenvegetables like tomatoes, sweetpotatoes, and broccoli, alongwith other vegetables for yourmeals. Replace calorie-richdesserts and snacks with fresh
fruits.Switch to fat-free or low-fat
(1%) milk and dairy products. Thesefoods have the same amount of calcium
and other essential nutrients as whole milk,but fewer calories and less saturated fat content.
Make one-half of your grains whole grains.Eat more whole grains by substituting a whole-grain product for a refined product—such as eat-ing whole-wheat bread instead of white bread or
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Extension office promoteshealthier lifestyles
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SEE PAGE 6
brown rice instead of white rice.
Reduce sodium in foods. Use the “Nutrition
Facts” label on products to choose lower
sodium versions of foods like soup, bread, and
frozen meals. Select canned foods labeled “low
sodium,” ”reduced sodium,” or “no salt added.”
Drink water instead of sugary drinks
Cut calories by drinking water or unsweetened
beverages. Soda, energy drinks, and sports
drinks are a major source of added sugar, and
calories.
The Supplemental NutritionAssistance Program (SNAP)
can help with nutrition for peopleon limited budgets
This is the new name for the federal food
stamp program. The name reflects the changes
that Food and Nutrition Service (FNS) made to
meet the needs of eligible clients, including a
focus on nutrition and an increase in benefit
amounts. SNAP-Education is the new name
given to Food Stamp Nutrition Education. The
goal of this Supplemental Nutrition Assistance
Program Education (SNAP-Ed) is to improve
the likelihood that persons eligible for the SNAP
will make healthy food choices within a limited
budget and choose physically active lifestyles
consistent with the current dietary guidelines.
Visit www.fns.usda.gov/snap/ for more infor-
mation of this program. The USDA offers the
guidebook “Maximizing the Message: Moms
and Kids Make Healthier Food Choices” to help
low-income mothers and their children to make
healthier food choices.
See www.fns.usda.gov/fns/corenutritionmes-
sages/Files/Guidebook.pdf to download this
guidebook.
Editor’s Note: Wendy Brown, county extension di-rector, provided the above information.
The NMSU Cibola County Cooperative ExtensionService office is located at 551 Washington Ave. inGrants, and offers free classes on a variety of subjects.
Call 505-287-9266 for more information.
6 CIBOLA HEALTH
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CIBOLA HEALTH 7
BEACON / ONLINE PHOTO
CIBOLA COUNTY - As spring begins toshed light and blow strong wind on the newshoots and blooms of trees and plants growingeverywhere, thoughts turn from winter hiberna-tion and fatty holiday foods to shedding poundsand blowing off hours on the couch for time atthe gym.
Fresh, green colors are all around, even at thelocal grocery store.
“Go into any supermarket, and pick out somenice, vibrant vegetables,” said Ryan Coe, Regis-tered Dietician and Dietitian Consultant fromCibola General Hospital. He works in Grantsevery Monday teaching about health and nutri-tion to sufferers of diabetes, and also hosts thehospital’s Diabetes Support Group.
Like many diets, said Coe, a diabetes diet is
Healthy
diet changes
for springBy Sarah KuhnBeacon Correspondent
SEE PAGE 8
8 CIBOLA HEALTH
built around a balance of lean proteins, carbohy-
drates, and healthful fruits and vegetables – a
good diet for everyone looking to get healthy
with the change in seasons.
Unfortunately, said Coe, this can sometimes
be difficult for New Mexicans. “The starchy veg-
etables are usually what people get here in New
Mexico,” he said.
To eat healthy, New Mexicans should be wary
of the overabundance of dishes with beans,
peas, potatoes, corn, squash and other starchy
veggies found in some of the traditional foods.
These ingredients can be problematic for those
with diabetes and those who are trying to eat
healthy alike.
On the flip side, New Mexico also offers deli-
cious and healthy alternatives that are still tradi-
tional. For instance, said Coe, calabacitas, green
chile, green and red peppers, and other vegeta-
bles are great for you. Even old New Mexican
standbys like green chile stew just need to be
tweaked to make them a bit healthier.
“Green chile stew without potatoes is just
wrong,” said Coe. Rather than losing their
starchy goodness, he suggests halving the potato
portion and increasing the protein to make a
hearty, healthy dish even better. Everything in
moderation.
For most people diagnosed with diabetes or
looking to lose weight and make healthy
changes in their diet, the most difficult part of
eating well is portion control.
“What starts as a handful of nuts can become
a whole can full of nuts,” Coe said. “It is really
important that people look at what they are eat-
ing over how much they are eating. Choose nu-
trient-dense foods over that half cup – or half
gallon – of ice cream.” Stick to dark, leafy,
green vegetables and pair carbs with proteins –
like low fat cheese and crackers or an apple and
peanut butter.”
Smaller portions, balanced with more of the
healthier foods, can go a long way towards
health. And for this reason, popcorn is diabetic
Patricia Rice’s favorite snack. “One serving is
five cups of popped popcorn,” she said. “ Most
of it’s air, but who cares – it tastes good.”
Rice was diagnosed with diabetes 18 months
ago and is a regular at the Diabetes Support
Group.
“I was the last one in my family diagnosed, in-
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Family Wellness & Safety FairApril 28, 2012 • 8 a.m. to noon
Grants High School
SaveSave thethe
Date!Date!
A Continental Divide Electric Co-op Annual Meeting 2012 Event
50+ tables to visit!• FREE vision, hearing, blood pressure screenings• Screenings for kidney disease, bone marrow donors• Learn how to apply CPR to infants, children, adults• “Brown bag day” – free disposal of expired and no longer needed medications• Tons of information on prenatal to childbirth classes, car seat safety, exercise and wellness, home care, hospice care, health insurance, miners’ health assistance.
• PRE-REGISTER FOR FREE LAB WORK TO BE DONE AT CGH IN JUNE *
Lab work includes free: • Cholesterol, diabetes, glucose testing • Heart disease screening • Prostate cancer screening (men 50+) • Monitoring long-term blood sugar stability (3 months) for those who have already been diagnosed as diabetics
* Must be age 18 and older and reside in Cibola County. Offer limited to the first 400 sign-ups on April 28th.
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CIBOLA HEALTH 9
10 CIBOLA HEALTH
cluding my daughter, my grandson, and thedog,” she said.
As diabetes – and its ally, obesity – continue torise, the importance of groups and resourcesthat teach about healthy lifestyle changes alsogrow. The Diabetes Support Group meetings are
held at noon in one of the meeting rooms nearthe hospital’s cafeteria on the last Monday ofevery month.
A handful of people attend each month toread articles, learn about diabetes and a diabeticdiet, and – more importantly, according to Coe– ask questions, get answers, and meet peoplewho are trying to make changes like themselves.Knowledge is power.
For Ida Chavez, who was diagnosed with dia-betes in 2008 and now attends the group, thebiggest difficulty in getting healthy and dealingwith her disease was making the necessarylifestyle changes.
“I have to remind myself to eat,” she said.“You really have to manage your time.”
Chavez, who also has high cholesterol and suf-fers from arthritis said, “It is hard to find time tocook healthy, balance meetings and errands witheating throughout the day, and working out…when and when not to work out or take my vita-mins and medicines. When you have a healthproblem like this, taking care of yourself is afull-time job.”
As many reach for the celery over the churrosand begin to make different lifestyle and eatinghabits, Coe said to start small. Even littlechanges add up.
“Don’t get overwhelmed about technicalities,”he said. “Keep it simple.”XNLV24464
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Cibola GeneralHospital's Food
Service Director,Pauline Molina,
right, serves ahealthy, well-bal-anced lunch with
the help of RhiannaMedina, left. Molina
and her staff alsomake diabetic-spe-
cific meals for pa-tients and staff.
BEACON / KUHN
CIBOLA HEALTH 11
CIBOLA COUNTY - Asspring begins to shed light andblow strong winds on the newshoots and blooms, and plantsstart growing everywhere,thoughts turn from winter hi-bernation and fatty holidayfoods, to shedding pounds andputting time in at the gym.
Fresh, green colors are allaround, even at the local gro-cery store.
“Go into any supermarket,and pick out some nice, vibrantvegetables,” said Ryan Coe,Registered Dietician and Dieti-tian Consultant from CibolaGeneral Hospital. He works inGrants every Monday, teachingabout health and nutrition tosufferers of diabetes, and hoststhe hospital’s Diabetes SupportGroup.
“Like many diets,” said Coe,“a diabetes diet is built around
a balance of lean proteins, car-bohydrates, and healthful fruitsand vegetables – a good diet foreveryone looking to get healthywith the change in seasons.Unfortunately, this can some-times be difficult for New Mex-icans. The starchy vegetablesare usually what people gethere in New Mexico.”
Coe continued “To eathealthy, New Mexicans should
GET HEALTHY IN THE
GREAT OUTDOORSBy Rick Best
Beacon Correspondent
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be wary of the overabundance ofdishes with beans, peas, potatoes,corn, squash and other starchy veggiesfound in some of the traditionalfoods. These ingredients can be prob-lematic for those with diabetes andthose who are trying to eat healthy.New Mexico also offers delicious andhealthy alternatives that are still tradi-tional. Calabacitas, green chile, greenand red peppers, and other vegetablesare great for you.
New Mexican standbys like greenchile stew just need to be tweaked tomake them a bit healthier. Green chilestew without potatoes is just wrong,”said Coe. “Rather than losing theirstarchy goodness, halve the potatoportion and increase the protein tomake a hearty, healthy dish even bet-
Hikers headout near
SandstoneBluffs in El
MalpaisNational
Monument.
BEACON / COURTESY
ter. Everything in moderation.”
For most people diagnosed with diabetes or
looking to lose weight and make healthy
changes in their diet, the most difficult part of
eating well is portion control.
“What starts as a handful of nuts can become
a whole can full of nuts,” Coe said. “It is really
important that people look at what they are eat-
ing over how much they are eating.”
Choose nutrient-dense foods over that half
cup – or half gallon – of ice cream. Stick to
dark, leafy, green vegetables and pair carbs with
proteins – like low fat cheese and crackers or an
apple and peanut butter.”
Smaller portions, balanced with healthier
foods, go a long way towards health. For this
reason, popcorn is diabetic Patricia Rice’s fa-
vorite snack. “One serving is five cups of
popped popcorn,” she said. “ Most of it’s air,
but who cares – it tastes good.” Rice was diag-
nosed with diabetes 18 months ago and is a reg-
ular at the Diabetes Support Group. “I was the
last one in my family diagnosed, including my
daughter, my grandson, and the dog,” she said.
As diabetes – and its ally, obesity – continue to
rise, the importance of groups and resources
that teach about healthy lifestyle changes also
grow. Diabetes Support Group meetings are
held at noon in one of the meeting rooms near
the hospital cafeteria on the last Monday of
every month.
According to Coe, “A handful of people at-
tend each month to read articles, learn about di-
abetes and a diabetic diet, and – more
importantly – ask questions, get answers, and
meet people who are trying to make changes
like themselves. Knowledge is power.”
For Ida Chavez, who was diagnosed with dia-
betes in 2008 and attends the group, the biggest
difficulty in getting healthy and dealing with her
disease was making the necessary lifestyle
changes.
“I have to remind myself to eat,” she said.
“You really have to manage your time.”
Chavez, who has high cholerstol and arthritis,
says she finds it hard to cook healthly, balance
errands and meetings, take her vitamins and
medicines and workout. “When you have a
health problem like this, taking care of yourself
is a full-time job,” she said.
Coe said, “Many reach for the celery over the
churros and begin to make different lifestyle and
eating habits, start small even little changes add
up.”
“Don’t get overwhelmed about technicalities,”
he said. “Keep it simple.”XN
LV24
462BROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKS
JohnJohn
1415 W. HWY 66 • MILAN, NM • 505-287-2157
Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!
CIBOLA HEALTH 13
BEACON / COURTESY
A mountain biker rides a forest road near Ojo Redondo
in the Zuni Mountains.
14 CIBOLA HEALTH
Fitness opportunities • Red Lotus Yoga, 240-4629• Wheeled Wonders, bicycling group,
287-3861• Slim Chance, 287-5451• Pueblo of Laguna Fitness Center,
1-50-552-6882• Pine Hill Wellness Center, 1-505-775-3271• T-Bones Gym, 1-505-552-6510• Canoñcito Health Center, 1-505-908-2318• Milan Natatorium, 287-2200
Zumba classes• Curves, 285-3624 • Carvettes, 287-7272• JHM Gym, 287-4493 • Laguna Fitness Center, 1-505-552-6999• El Morro, Old School Gallery, email:
Substance abuse• Born in the Badlands AA, 287-3773• Substance awareness group, 1-505-775-3181• Narcotics and Alcoholics Anonymous,
287-6337• Narcotics Anonymous, 287-3677
Infant and children health• Breast-feeding support group,
1-505-410-3641• Childbirth classes, 287-5236• Robert’s Place, 287-7203• Car seat exchanges, 1-505-876-2245• Cibola/McKinley Homeschool Group,
2902264• NMSU Cibola County Cooperative
Extension Service, 287-9266
Senior citizens• Conference on Aging, 1-505-222-4523• Cibola Senior Center, 285-3922
MS support• Multiple sclerosis, 1-505-876-1896
Events• Cancer Society Walk, 1-505-262-6025• Grants Recreation Fun Run,
285-3542, ext. 19• St. Joseph School Walk/Run,
1-505-552-6362• Wellness and safety fair,
285-5216 or 285-6656
Miners’ health• Outreach Mobile Clinic, 1-800-654-0544• Professional Case Management, 285-6053
Nutrition• Grants Community Pantry, 287-5090• NMSU Cibola County Cooperative
Extension Service, 287-9266
Car-Vette’s Fitness
Join the Party!Feel The Music!
Class Schedule
310 East Stephens Grants NM
5:15am Mon-Fri 4:15pm Mon-Thurs 6:00pm Mon-Thurs
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Carmen Morin 240-2504 & Yvette Torres 240-0860Licensed Fitness Instructors
Healthy Living can begin Healthy Living can begin Healthy Living can begin Healthy Living can begin Healthy Living can begin Healthy Living can begin here at NMSU Grantshere at NMSU Grants
Students can be admitted as non-degree if you are interested in a course for personal or professional development.Students seeking a degree and needing ! nancial aid must be “degree seeking”, which requires all of! cial transcripts.
Seniors 65 and older may be admitted as non-degree and take up to six credits at a reduced rate of $9/credit.Check out all NMSU Las Cruces and the 4 Community College courses online at: accounts.nmsu.edu/catalog
COME TO NMSU GRANTS TODAY AND SPEAK WITH AN ADVISOR!
Thinking of completing a degree?Want to brush up on your computer skills,
take Yoga, Wood Working, or Zumba for fun?
CIBOLA HEALTH 15
CELEBRATE DOCTOR’S DAY - MARCH 30THOur doctors are at the heart of healing providing patients with genuine compassion and supreme quality care. They are the source of knowledge in a ! eld that is constantly transforming. They are the symbol of security for patients embarking on very personal journeys. And above all, they are the gift of hope in an environment of uncertainty working tirelessly day after day to touch the lives of others with dedication, professionalism and an unwavering commitment to excellence in patient care.
Cibola Hospital
1016 E. Roosevelt Avenue Grants, New Mexico(505) 287-4446
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occupational therapy and speech therapy.
Heart&SoulHeart&&Doctors are the
HeartHeart&&SoulSoulof Cibola General Hospital
www.cibolahospital.com16 CIBOLA HEALTH
PUBLISHED BY THE CIBOLA BEACON, March 30, 2012
LLIVINGIVING
HHEALTHYEALTHY
2 CIBOLA HEALTH
GRANTS - “I think most people like it causeit’s fun, you don’t ever realize you’re workingout ‘til its over and you’re all sweaty,” said Car-men Morin, who shared her theory on Zumbapopularity.
Since its arrival at area gyms like the JHMGym, the Zumba name and people’s excitementfor it has been popping up just about every-where.
“I started it on my own years ago. I really likethe fun energy and just saw the improvements,”recalled Morin. “There’s no other way to ex-plain it other than it’s just fun.”
Morin is one of the two instructors atCarvette’s. The business opened in October andhas been thriving with Zumba enthusiasts since.
Columbian Alberto “Beto” Perez createdZumba in the early 1980s. It incorporates
salsa/meringue type dances that target cardioand full-body workouts. It combines dance andmusic from soca, samba, salsa, meringue, hip-hop. Mambo, even Bollywood and belly danc-ing. He described the start of Zumba as anaccident. Forgetting his music for his aerobicsclass, he pulled out a tape of salsa and meringuemusic and improvised moves as he went a long.
Months later, it was a full-blown aerobicsclass. He claimed popularity grew because ofthe separation between music and exercise at thetime. “I guess I was a bit of a visionary,” quotedMen’s Fitness magazine, “because now every-thing is dancing in the fitness world.”
The popularity of his accidental success hasbecome apparent because he was the coverphoto for this month’s “Men’s Fitness Maga-zine”.
Zumba’s popularity seems to be everywhere.You can now find Zumba posters plastered
across gyms. You can’t turn on the TV for morethan a few minutes without a Zumba commer-cial surfacing, and its now available on iTunes,Netflix, and various other online streamingsites.
Carvette’s attracts around 100 members withtheir classes. Zumba has become the universalexercise that can be enjoyed by anyone. The ex-ercise facility teaches area residents from four to70 years old.
In recent months Zumba classes have attracted
POPULARITY RISES IN COUNTY
For More Info Call: 287-5451
SLIM CHANCETONING & TANNING
400 W. Santa Fe
AFFORDABLE PACKAGES!
XNLV24786
By Aubrey AshbaughBeacon Staff Writer
SEE PAGE 4
4 CIBOLA HEALTH
many of the elderly. So much that there is now aclass specifically designed for their movementcalled Zumba Gold, for which instructors arelining up to get the certification.
Zumba has touched base nearly everywhere inGrants, from JHM to the Cibola Senior CitizenCenter. Grants’ instructors all have a steadycrowd of members who have taken a liking tothe exercise and continue to make it part oftheir daily routine.
What spikes the popularity of Zumba? Beto Perez theory is, “It makes the women
feel sexy, and the men strong, just like any salsadance.”
Instructors who take on the challenge of be-coming certified go through weeks of trainingand tests to perfect the original tactic Perez usedin his accidental aerobics class.
“I was doing it on my own with Yvette (part-ner instructor at Carvette’s) and we just startedrecruiting more friends. After awhile we just de-cided to go get certified,” explained Morin.
Since its arrival here, JHM now has instructorDarquis Mandragon, Curves has instructorApril Montoya, and Carvettes has instructorsCarmen Morin and Yvette Torrez,
The mainstream exercise movement has nowmoved beyond Grants to the El Morro OldSchool Art Gallery on Highway 53 and to theLaguna-Acoma community at the Laguna Fit-ness Center. The fun energy and the number ofmembers it attracts really speak volumes aboutboth the exercise itself and the success it haswith all people.
For more information on area Zumba classescontact the following:
Curves- April Montoya at 285-3624,Carvettes- Carmen Morin at 287-7272, JHM- at287-4493, and Laguna Fitness Center at 1-505-552-6999.
RED LOTUS YOGA STUDIO PRESENTS
240-4629
Schedule of ClassesMixed Level: Mon – 10:30AM PM
PM AM
Gentle: AM AM
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Healthy Living
BEACON / ONLINE PHOTO
CIBOLA HEALTH 5
CIBOLA COUNTY - Here are some ideas fromthe United States Department of Agriculture:
Eat fruits and vegetables, whole grains, andfat-free or low-fat milk products and be physi-cally active every day. Balancecaloric intake from food andbeverages with calories ex-pended. See thewww.mypyramidtracker.govwebsite for more informa-tion on menu planning
Balancing calories is essen-tial. Find out how many calo-ries you need for a day as a firststep in managing your weight. Beingphysically active also helps you balancecalories. Enjoy your food, but eat less. Takethe time to fully enjoy your food as you eat it.Eating too fast or when your attention is else-where may lead to eating too many calories. Payattention to hunger and fullness cues before,during, and after meals. Use them to recognizewhen to eat and when you’ve had enough. Visitwww.choosemyplate.gov/ to find your calorielevel.
Avoid oversized portions. Use a smaller plate,bowl, and glass. Portion out foods before youeat. When eating out, choose a smaller size op-tion, share a dish, or take home part of yourmeal.
Foods to eat more often include vegetables,fruits, whole grains, and fat-free or 1% milk anddairy products. These foods have the nutrientsyou need for health—including potassium, cal-cium, vitamin D, and fiber. Make them the basisfor meals and snacks. Foods to eat less often in-
clude food high in solid fats, added sugars, andsalt. These include cakes, cookies, ice cream,candies, sweetened drinks, pizza, and fattymeats like ribs, sausages, bacon, and hot dogs.Use these foods as occasional treats, not every-day foods.
Fill one-half of your plate withfruits and vegetables. Choosered, orange, and dark-greenvegetables like tomatoes, sweetpotatoes, and broccoli, alongwith other vegetables for yourmeals. Replace calorie-richdesserts and snacks with fresh
fruits.Switch to fat-free or low-fat
(1%) milk and dairy products. Thesefoods have the same amount of calcium
and other essential nutrients as whole milk,but fewer calories and less saturated fat content.
Make one-half of your grains whole grains.Eat more whole grains by substituting a whole-grain product for a refined product—such as eat-ing whole-wheat bread instead of white bread or
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Extension office promoteshealthier lifestyles
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SEE PAGE 6
brown rice instead of white rice.
Reduce sodium in foods. Use the “Nutrition
Facts” label on products to choose lower
sodium versions of foods like soup, bread, and
frozen meals. Select canned foods labeled “low
sodium,” ”reduced sodium,” or “no salt added.”
Drink water instead of sugary drinks
Cut calories by drinking water or unsweetened
beverages. Soda, energy drinks, and sports
drinks are a major source of added sugar, and
calories.
The Supplemental NutritionAssistance Program (SNAP)
can help with nutrition for peopleon limited budgets
This is the new name for the federal food
stamp program. The name reflects the changes
that Food and Nutrition Service (FNS) made to
meet the needs of eligible clients, including a
focus on nutrition and an increase in benefit
amounts. SNAP-Education is the new name
given to Food Stamp Nutrition Education. The
goal of this Supplemental Nutrition Assistance
Program Education (SNAP-Ed) is to improve
the likelihood that persons eligible for the SNAP
will make healthy food choices within a limited
budget and choose physically active lifestyles
consistent with the current dietary guidelines.
Visit www.fns.usda.gov/snap/ for more infor-
mation of this program. The USDA offers the
guidebook “Maximizing the Message: Moms
and Kids Make Healthier Food Choices” to help
low-income mothers and their children to make
healthier food choices.
See www.fns.usda.gov/fns/corenutritionmes-
sages/Files/Guidebook.pdf to download this
guidebook.
Editor’s Note: Wendy Brown, county extension di-rector, provided the above information.
The NMSU Cibola County Cooperative ExtensionService office is located at 551 Washington Ave. inGrants, and offers free classes on a variety of subjects.
Call 505-287-9266 for more information.
6 CIBOLA HEALTH
HEALTHYLIVE
XNLV24787
April Montoya, Owner753 E Roosevelt Grants
BEACON / ONLINE PHOTO
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CIBOLA HEALTH 7
BEACON / ONLINE PHOTO
CIBOLA COUNTY - As spring begins toshed light and blow strong wind on the newshoots and blooms of trees and plants growingeverywhere, thoughts turn from winter hiberna-tion and fatty holiday foods to shedding poundsand blowing off hours on the couch for time atthe gym.
Fresh, green colors are all around, even at thelocal grocery store.
“Go into any supermarket, and pick out somenice, vibrant vegetables,” said Ryan Coe, Regis-tered Dietician and Dietitian Consultant fromCibola General Hospital. He works in Grantsevery Monday teaching about health and nutri-tion to sufferers of diabetes, and also hosts thehospital’s Diabetes Support Group.
Like many diets, said Coe, a diabetes diet is
Healthy
diet changes
for springBy Sarah KuhnBeacon Correspondent
SEE PAGE 8
8 CIBOLA HEALTH
built around a balance of lean proteins, carbohy-
drates, and healthful fruits and vegetables – a
good diet for everyone looking to get healthy
with the change in seasons.
Unfortunately, said Coe, this can sometimes
be difficult for New Mexicans. “The starchy veg-
etables are usually what people get here in New
Mexico,” he said.
To eat healthy, New Mexicans should be wary
of the overabundance of dishes with beans,
peas, potatoes, corn, squash and other starchy
veggies found in some of the traditional foods.
These ingredients can be problematic for those
with diabetes and those who are trying to eat
healthy alike.
On the flip side, New Mexico also offers deli-
cious and healthy alternatives that are still tradi-
tional. For instance, said Coe, calabacitas, green
chile, green and red peppers, and other vegeta-
bles are great for you. Even old New Mexican
standbys like green chile stew just need to be
tweaked to make them a bit healthier.
“Green chile stew without potatoes is just
wrong,” said Coe. Rather than losing their
starchy goodness, he suggests halving the potato
portion and increasing the protein to make a
hearty, healthy dish even better. Everything in
moderation.
For most people diagnosed with diabetes or
looking to lose weight and make healthy
changes in their diet, the most difficult part of
eating well is portion control.
“What starts as a handful of nuts can become
a whole can full of nuts,” Coe said. “It is really
important that people look at what they are eat-
ing over how much they are eating. Choose nu-
trient-dense foods over that half cup – or half
gallon – of ice cream.” Stick to dark, leafy,
green vegetables and pair carbs with proteins –
like low fat cheese and crackers or an apple and
peanut butter.”
Smaller portions, balanced with more of the
healthier foods, can go a long way towards
health. And for this reason, popcorn is diabetic
Patricia Rice’s favorite snack. “One serving is
five cups of popped popcorn,” she said. “ Most
of it’s air, but who cares – it tastes good.”
Rice was diagnosed with diabetes 18 months
ago and is a regular at the Diabetes Support
Group.
“I was the last one in my family diagnosed, in-
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Family Wellness & Safety FairApril 28, 2012 • 8 a.m. to noon
Grants High School
SaveSave thethe
Date!Date!
A Continental Divide Electric Co-op Annual Meeting 2012 Event
50+ tables to visit!• FREE vision, hearing, blood pressure screenings• Screenings for kidney disease, bone marrow donors• Learn how to apply CPR to infants, children, adults• “Brown bag day” – free disposal of expired and no longer needed medications• Tons of information on prenatal to childbirth classes, car seat safety, exercise and wellness, home care, hospice care, health insurance, miners’ health assistance.
• PRE-REGISTER FOR FREE LAB WORK TO BE DONE AT CGH IN JUNE *
Lab work includes free: • Cholesterol, diabetes, glucose testing • Heart disease screening • Prostate cancer screening (men 50+) • Monitoring long-term blood sugar stability (3 months) for those who have already been diagnosed as diabetics
* Must be age 18 and older and reside in Cibola County. Offer limited to the first 400 sign-ups on April 28th.
National Park ServiceJunior Ranger Day Join NPS, El Morro National Monument & El Malpais National Monument
AlsoAlsoonon
site!site!
CIBOLA HEALTH 9
10 CIBOLA HEALTH
cluding my daughter, my grandson, and thedog,” she said.
As diabetes – and its ally, obesity – continue torise, the importance of groups and resourcesthat teach about healthy lifestyle changes alsogrow. The Diabetes Support Group meetings are
held at noon in one of the meeting rooms nearthe hospital’s cafeteria on the last Monday ofevery month.
A handful of people attend each month toread articles, learn about diabetes and a diabeticdiet, and – more importantly, according to Coe– ask questions, get answers, and meet peoplewho are trying to make changes like themselves.Knowledge is power.
For Ida Chavez, who was diagnosed with dia-betes in 2008 and now attends the group, thebiggest difficulty in getting healthy and dealingwith her disease was making the necessarylifestyle changes.
“I have to remind myself to eat,” she said.“You really have to manage your time.”
Chavez, who also has high cholesterol and suf-fers from arthritis said, “It is hard to find time tocook healthy, balance meetings and errands witheating throughout the day, and working out…when and when not to work out or take my vita-mins and medicines. When you have a healthproblem like this, taking care of yourself is afull-time job.”
As many reach for the celery over the churrosand begin to make different lifestyle and eatinghabits, Coe said to start small. Even littlechanges add up.
“Don’t get overwhelmed about technicalities,”he said. “Keep it simple.”XNLV24464
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Cibola GeneralHospital's Food
Service Director,Pauline Molina,
right, serves ahealthy, well-bal-anced lunch with
the help of RhiannaMedina, left. Molina
and her staff alsomake diabetic-spe-
cific meals for pa-tients and staff.
BEACON / KUHN
CIBOLA HEALTH 11
CIBOLA COUNTY - Asspring begins to shed light andblow strong winds on the newshoots and blooms, and plantsstart growing everywhere,thoughts turn from winter hi-bernation and fatty holidayfoods, to shedding pounds andputting time in at the gym.
Fresh, green colors are allaround, even at the local gro-cery store.
“Go into any supermarket,and pick out some nice, vibrantvegetables,” said Ryan Coe,Registered Dietician and Dieti-tian Consultant from CibolaGeneral Hospital. He works inGrants every Monday, teachingabout health and nutrition tosufferers of diabetes, and hoststhe hospital’s Diabetes SupportGroup.
“Like many diets,” said Coe,“a diabetes diet is built around
a balance of lean proteins, car-bohydrates, and healthful fruitsand vegetables – a good diet foreveryone looking to get healthywith the change in seasons.Unfortunately, this can some-times be difficult for New Mex-icans. The starchy vegetablesare usually what people gethere in New Mexico.”
Coe continued “To eathealthy, New Mexicans should
GET HEALTHY IN THE
GREAT OUTDOORSBy Rick Best
Beacon Correspondent
NEXT PAGE
BEACON / ONLINE PHOTO
GET OUT AND HIT THE TRAIL TODAY!EVERY STEP YOU TAKE IS A STEP TO BETTER HEALTH
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12 CIBOLA HEALTH
be wary of the overabundance ofdishes with beans, peas, potatoes,corn, squash and other starchy veggiesfound in some of the traditionalfoods. These ingredients can be prob-lematic for those with diabetes andthose who are trying to eat healthy.New Mexico also offers delicious andhealthy alternatives that are still tradi-tional. Calabacitas, green chile, greenand red peppers, and other vegetablesare great for you.
New Mexican standbys like greenchile stew just need to be tweaked tomake them a bit healthier. Green chilestew without potatoes is just wrong,”said Coe. “Rather than losing theirstarchy goodness, halve the potatoportion and increase the protein tomake a hearty, healthy dish even bet-
Hikers headout near
SandstoneBluffs in El
MalpaisNational
Monument.
BEACON / COURTESY
ter. Everything in moderation.”
For most people diagnosed with diabetes or
looking to lose weight and make healthy
changes in their diet, the most difficult part of
eating well is portion control.
“What starts as a handful of nuts can become
a whole can full of nuts,” Coe said. “It is really
important that people look at what they are eat-
ing over how much they are eating.”
Choose nutrient-dense foods over that half
cup – or half gallon – of ice cream. Stick to
dark, leafy, green vegetables and pair carbs with
proteins – like low fat cheese and crackers or an
apple and peanut butter.”
Smaller portions, balanced with healthier
foods, go a long way towards health. For this
reason, popcorn is diabetic Patricia Rice’s fa-
vorite snack. “One serving is five cups of
popped popcorn,” she said. “ Most of it’s air,
but who cares – it tastes good.” Rice was diag-
nosed with diabetes 18 months ago and is a reg-
ular at the Diabetes Support Group. “I was the
last one in my family diagnosed, including my
daughter, my grandson, and the dog,” she said.
As diabetes – and its ally, obesity – continue to
rise, the importance of groups and resources
that teach about healthy lifestyle changes also
grow. Diabetes Support Group meetings are
held at noon in one of the meeting rooms near
the hospital cafeteria on the last Monday of
every month.
According to Coe, “A handful of people at-
tend each month to read articles, learn about di-
abetes and a diabetic diet, and – more
importantly – ask questions, get answers, and
meet people who are trying to make changes
like themselves. Knowledge is power.”
For Ida Chavez, who was diagnosed with dia-
betes in 2008 and attends the group, the biggest
difficulty in getting healthy and dealing with her
disease was making the necessary lifestyle
changes.
“I have to remind myself to eat,” she said.
“You really have to manage your time.”
Chavez, who has high cholerstol and arthritis,
says she finds it hard to cook healthly, balance
errands and meetings, take her vitamins and
medicines and workout. “When you have a
health problem like this, taking care of yourself
is a full-time job,” she said.
Coe said, “Many reach for the celery over the
churros and begin to make different lifestyle and
eating habits, start small even little changes add
up.”
“Don’t get overwhelmed about technicalities,”
he said. “Keep it simple.”XN
LV24
462BROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKSBROOKS
JohnJohn
1415 W. HWY 66 • MILAN, NM • 505-287-2157
Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!Your local health food store!
CIBOLA HEALTH 13
BEACON / COURTESY
A mountain biker rides a forest road near Ojo Redondo
in the Zuni Mountains.
14 CIBOLA HEALTH
Fitness opportunities • Red Lotus Yoga, 240-4629• Wheeled Wonders, bicycling group,
287-3861• Slim Chance, 287-5451• Pueblo of Laguna Fitness Center,
1-50-552-6882• Pine Hill Wellness Center, 1-505-775-3271• T-Bones Gym, 1-505-552-6510• Canoñcito Health Center, 1-505-908-2318• Milan Natatorium, 287-2200
Zumba classes• Curves, 285-3624 • Carvettes, 287-7272• JHM Gym, 287-4493 • Laguna Fitness Center, 1-505-552-6999• El Morro, Old School Gallery, email:
Substance abuse• Born in the Badlands AA, 287-3773• Substance awareness group, 1-505-775-3181• Narcotics and Alcoholics Anonymous,
287-6337• Narcotics Anonymous, 287-3677
Infant and children health• Breast-feeding support group,
1-505-410-3641• Childbirth classes, 287-5236• Robert’s Place, 287-7203• Car seat exchanges, 1-505-876-2245• Cibola/McKinley Homeschool Group,
2902264• NMSU Cibola County Cooperative
Extension Service, 287-9266
Senior citizens• Conference on Aging, 1-505-222-4523• Cibola Senior Center, 285-3922
MS support• Multiple sclerosis, 1-505-876-1896
Events• Cancer Society Walk, 1-505-262-6025• Grants Recreation Fun Run,
285-3542, ext. 19• St. Joseph School Walk/Run,
1-505-552-6362• Wellness and safety fair,
285-5216 or 285-6656
Miners’ health• Outreach Mobile Clinic, 1-800-654-0544• Professional Case Management, 285-6053
Nutrition• Grants Community Pantry, 287-5090• NMSU Cibola County Cooperative
Extension Service, 287-9266
Car-Vette’s Fitness
Join the Party!Feel The Music!
Class Schedule
310 East Stephens Grants NM
5:15am Mon-Fri 4:15pm Mon-Thurs 6:00pm Mon-Thurs
XNLV24487
Carmen Morin 240-2504 & Yvette Torres 240-0860Licensed Fitness Instructors
Healthy Living can begin Healthy Living can begin Healthy Living can begin Healthy Living can begin Healthy Living can begin Healthy Living can begin here at NMSU Grantshere at NMSU Grants
Students can be admitted as non-degree if you are interested in a course for personal or professional development.Students seeking a degree and needing ! nancial aid must be “degree seeking”, which requires all of! cial transcripts.
Seniors 65 and older may be admitted as non-degree and take up to six credits at a reduced rate of $9/credit.Check out all NMSU Las Cruces and the 4 Community College courses online at: accounts.nmsu.edu/catalog
COME TO NMSU GRANTS TODAY AND SPEAK WITH AN ADVISOR!
Thinking of completing a degree?Want to brush up on your computer skills,
take Yoga, Wood Working, or Zumba for fun?
CIBOLA HEALTH 15
CELEBRATE DOCTOR’S DAY - MARCH 30THOur doctors are at the heart of healing providing patients with genuine compassion and supreme quality care. They are the source of knowledge in a ! eld that is constantly transforming. They are the symbol of security for patients embarking on very personal journeys. And above all, they are the gift of hope in an environment of uncertainty working tirelessly day after day to touch the lives of others with dedication, professionalism and an unwavering commitment to excellence in patient care.
Cibola Hospital
1016 E. Roosevelt Avenue Grants, New Mexico(505) 287-4446
XNLV
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7
occupational therapy and speech therapy.
Heart&SoulHeart&&Doctors are the
HeartHeart&&SoulSoulof Cibola General Hospital
www.cibolahospital.com16 CIBOLA HEALTH