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PUBLISHED BY THE CIBOLA BEACON, March 30, 2012 L L IVING IVING H H EALTHY EALTHY
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Living Healthy

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A special section of the Cibola Beacon celebrating healthy lifestyles.
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Page 1: Living Healthy

PUBLISHED BY THE CIBOLA BEACON, March 30, 2012

LLIVINGIVING

HHEALTHYEALTHY

Page 2: Living Healthy

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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Page 3: Living Healthy
Page 4: Living Healthy

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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Page 5: Living Healthy

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

By Wendy BrownCibola County Extension Office

SEE PAGE 6

Page 6: Living Healthy

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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April Montoya, Owner753 E Roosevelt Grants

BEACON / ONLINE PHOTO

BEACON / ONLINE PHOTO

Page 7: Living Healthy

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Bowling Is For All AgesBowling Is For All AgesBowling Is For All AgesBowling Is For All AgesBowling Is For All AgesBowling Is For All Ages

No one Sits On The Bench In BowlingNo one Sits On The Bench In BowlingNo one Sits On The Bench In BowlingNo one Sits On The Bench In Bowling

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

Page 8: Living Healthy

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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Page 9: Living Healthy

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

Page 10: Living Healthy

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.

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BEACON / KUHN

Page 11: Living Healthy

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

Page 12: Living Healthy

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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

Page 13: Living Healthy

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

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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.

Page 14: Living Healthy

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:

[email protected]

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

Page 15: Living Healthy

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

Page 16: Living Healthy

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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7

occupational therapy and speech therapy.

Heart&SoulHeart&&Doctors are the

HeartHeart&&SoulSoulof Cibola General Hospital

www.cibolahospital.com16 CIBOLA HEALTH

Page 17: Living Healthy

PUBLISHED BY THE CIBOLA BEACON, March 30, 2012

LLIVINGIVING

HHEALTHYEALTHY

Page 18: Living Healthy

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

Page 19: Living Healthy
Page 20: Living Healthy

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

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Healthy Living

BEACON / ONLINE PHOTO

Page 21: Living Healthy

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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SEE PAGE 6

Page 22: Living Healthy

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

BEACON / ONLINE PHOTO

Page 23: Living Healthy

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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

Page 24: Living Healthy

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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Page 25: Living Healthy

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

Page 26: Living Healthy

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-

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BEACON / KUHN

Page 27: Living Healthy

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

Page 28: Living Healthy

Come dine with us in support of your healthy living goals!

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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

Page 29: Living Healthy

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

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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.

Page 30: Living Healthy

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:

[email protected]

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

Page 31: Living Healthy

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

Page 32: Living Healthy

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