http://www.healthylifestylelaplata.org/imported-20110122055653/Fri, 04 Feb 2011 03:49:11 +0000en-USSquarespace Site Server v5.11.81 (http://www.squarespace.com/)Wendy RiceAdminFri, 19 Nov 2010 04:08:43 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/11/19/turkey.html741572:9214216:10172152http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172152.xmlJeanine JusticeAdminWed, 03 Nov 2010 16:00:08 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/11/3/nutrition-for-kids.html741572:9214216:10172151Nutrition for Healthy Kids! Children have different nutritional requirements than adults because of their smaller body size, rapid development during growth periods, and continuing development of bone, muscle and other tissues.  During the first year of life, an infant triples their body weight, with most of the dramatic growth happening in the first six months.  After one year, children continue to grow and develop, but at a more steady rate through adolescence. An infants energy requirements are much higher than an adults - a newborn requires about 450 calories per day, which is the equivalent of a 170 pound adult requiring over 7000 calories a day!  The best and most nutritious food for infants is breast milk – it’s high energy density supports the rapid growth of early infancy. The single most important nutrient for growth is protein – infants need one and a half times as much protein per pound of body weight than adults.  Most other nutrients are also required in higher amounts per pound of body weight – almost five times the vitamin A, ten times the vitamin D, five times the vitamin C, and three times the vitamin E for infants vs. adults.   Because of the rapid growth from birth to two years, it is not recommended to restrict the amount of fat for an infant or young child.  That is why there isn’t fat information on infant’s food labels – fearing their child may become overweight, a well-meaning parent may limit fat and unintentionally malnourish their child.  Fat is essential for proper growth and development and is needed in higher amount from birth to two years.  Breast milk or a fortified infant formula will provide all of these nutrients until the infant starts eating solid foods. Between the ages of one and the start of adolescence, a child grows two to three inches and gains five to six pounds per year.  Muscle and bone increase in mass and density and the long bones (arms, legs and spine) lengthen and strengthen to support the child’s weight. Toddlers are notoriously picky eaters, but providing them with new foods slowly and consistently and letting them choose when to include it is essential to creating healthy food habits.  Most children start to loose their appetite around one year of age, which is consistent with slower and steadier growth.  They may spontaneously eat more and be hungrier during growth spurts, and are usually able to recognize their own hunger and regulate their food intake to the appropriate calories, if offered the appropriate, healthy choices of foods.  Sugary foods should not be given as rewards for finishing healthy foods and should be kept to a minimum. Energy needs vary depending on growth and physical activity – for an active one year old, 800 calories a day is needed; for an active six year old, 1600 calories a day; and for an active ten year old 2000 calories is appropriate. During adolescence, calorie needs can increase if the child is active in sports, up to 2500 to 3000 calories per day for an active boy (a little less for a girl who has less lean body mass).  In general, total energy need increases slightly with age (and activity level) but energy need per pound of body weight actually decreases with age. Starting kids off with healthy food choices and limiting their access to sugary, fast and “junk” foods will ensure our children grow and develop into healthy young adults. Homework:   Do the right thing!  The best way for children to learn healthy food habits and get the nutrition they need is to watch what their parents eat.  Being a healthy food role model may not be easy, but it shows our kids that making the healthy choices most of the time can lead to better health and fewer chronic disease issues as they, and we, age.]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172151.xmlJeanine JusticeAdminSun, 10 Oct 2010 15:57:46 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/10/10/eating-for-two.html741572:9214216:10172150Eating for Two Starting with this article, for the next few months I will be writing about nutrition as it affects our life cycle, starting with eating for a healthy pregnancy.  Next month I will focus on infancy, childhood and adolescent nutrition, and finishing in December with adulthood and senior nutrition needs. Each life cycle has different nutritional needs based on how our bodies are changing physiologically during that time period.  Although this article on pregnancy focuses on women, both a man’s and a woman’s fertility is affected by nutritional status.  So if you’re a couple trying to get pregnant, remember you both need to eat a healthy diet. Good nutrition for pregnancy should begin before you ever get pregnant.  There are a few guidelines to follow in preparation for a healthy pregnancy:

• Maintain a healthy body weight – both underweight and overweight are associated with infertility.  Overweight and obese men have low sperm counts and hormonal changes that reduce fertility.  Excess body fat (and very low body fat) in women disrupts menstrual regularity and ovarian hormone production.
• Eat a balanced and adequate diet – malnutrition reduces fertility and impairs the early development of an infant.

The current nutritional guidelines from the American Dietetic Association for pregnant women are to eat foods high in iron and folate, take in adequate calories, and increase protein and essential fatty acids intake. Pregnancy increases a woman’s metabolic rate, or how many calories are needed over the course of the day.  The increase is about an additional 340 calories per day for the first and second trimester, and an additional 450 per day during the third trimester.  Nutrient-dense foods are recommended, such as fruits, vegetables, whole grains, low fat dairy and lean protein, since the additional nutrients are needed more than the calories to support the developing fetus. Pregnancy also demands additional iron to support the added blood volume, growth of the fetus, and blood loss during childbirth.  Iron-rich foods include lean meats (only animal protein provides heme-iron, which is most easily absorbed), and plant foods (plants contain nonheme iron, which isn’t as readily absorbed by our bodies).  Iron from plant foods should be eaten with foods containing vitamin C, such as tomatoes or citrus fruit , which increases the absorption of nonheme iron.  Recommendations for iron intake are 27 milligrams per day (18mg/day for nonpregnant women). The B vitamin folate, which is critical in reducing the risks of neural tube defects, such as spina bifida, is also crucial during pregnancy.  Folate supplements taken one month before conception and continued throughout the first trimester of pregnancy can help prevent neural tube defects.  Before pregnancy, women should take 400 micrograms of folate daily, and during pregnancy 600 micrograms are recommended.  Fruits and vegetables are the best sources of folate in the diet, so increasing your intake of plant foods while also taking a supplement is the best way to ensure an adequate supply.  Most multivitamins for women contain 400 micrograms of folate, and prenatal vitamins contain 600 micrograms. Homework:  Nutrient recommendations for pregnant women;

• Calories                                  +340 per day (first/second trimester)                                                                   +450 per day (third trimester)
• Protein                                   +25 grams per day (include protein from plant                                                   foods, such as legumes and whole grains, and                                                      from lean meats and low fat dairy)
• Essential fatty acids              +Omega-3 & omega-6 (eat a wide variety of                                                         foods and include flaxseed, canola, olive or                                                          walnut oils and cold water fish)
• Iron                                         27 mg/day
• Folate                                     600 mcg/day
• Vitamin B12                           2.6 mcg/day (B12 activates the folate enzyme)
• Zinc                                         11 mg/day (required for DNA/RNA synthesis)

]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172150.xmlDarrin ParmenterAdminSun, 10 Oct 2010 15:52:14 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/10/10/johnny-appleseed.html741572:9214216:10172148th century, hard cider was their only choice for alcohol. This imbibing continued until Carrie “Hatchet” Nation and her followers vilified the immoral apple.  The bad rap continued until the early 1900’s when growers and researchers cloned the sweetest apples by grafting and started the resurgence of the apple as the ultimate healthy food. So, here in Durango, this Sunday, we will celebrate the apple, and to a certain extent, Johnny Appleseed, with the 3^rd Annual Home Grown Apple Days Festival.]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172148.xmlJeanine JusticeAdminSat, 09 Oct 2010 15:49:49 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/10/9/garlic.html741572:9214216:10172147

softneck (Allium sativum var sativum); and

hardneck (Allium sativum var ophioscorodon).

Softneck garlic can be stored for up to a year or more and is more productive than hardnecks.  Recommended cultivars for Colorado include:

• Inchelium,
• Kettle River Giant, and
• Polish White.

Hardneck garlic does not have as long of a shelf life as softnecks, but offers a wider range of flavors.  Hardneck cultivars recommended for Colorado include:

• Chesnok Red,
• German White, and
• Polish Hardneck.

A great place to source garlic that grows well in our environment is our local farmers markets. Plant garlic 4-6 weeks before the ground freezes in well drained amended soil.

• Break apart bulbs, using the largest cloves for planting.

• Plant cloves root end down, 2”deep and 4-6” apart in full sun.
• Add a deep layer of compost, leaf or straw mulch on top to maintain moisture and protect the soil during the winter.

In mid-summer, after removing the flower stalk, often called the scape (utilize its wonderful flavor), and once about ½ to 2/3 of the foliage has died back, it is ready to be harvested.  Dig up the entire bulb, being careful to not damage it.  Dry the bulbs in a dry, shady place with good air circulation for a few weeks.  You can then clean the bulbs and trim the hardneck stems or braid the softnecks.  Remember to save some bulbs for next years planting. Estella Moore was a Colorado Master Gardener in 2010.  She lives in La Plata County.]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172147.xmlDarrin ParmenterAdminFri, 08 Oct 2010 15:47:40 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/10/8/soil-lasagna.html741572:9214216:10172146Soil Lasagna (thanks to the Garden Project for the recipe) Start by breaking up top layer of soil when you are putting your garden to rest. Noodles: six layers of newspaper or one layer of corrugated cardboard – moisten. Sauce: spread 4 to 6 inches of garden compost or soil mix. If you would like to add meat to the sauce,  then add no more than 2 inches of animal manure. Cheese: add 6 inches of mulch (straw, leaf litter, or grass clippings) – moisten. If you want to make your and layers of goodies (adding depth to the garden) then stick with the sauce and cheese and forgo the noodles. Let the lasagna cook for three to seven months. When you are ready to plant it should smell earthy and fresh; if you still smell the manure then it didn’t cook fully. Put it back in the oven. Sometimes the cardboard won’t break down completely so you can either remove it or just cut holes in the area you want to plant. Soil lasagna, or sheet composting, is a passive system that allows for the process to happen in situ, rather than in a pile. When we have a normal winter with lots and lots of snow (one can dream) then the process works well. If it is a dry winter, then you may need to occasionally add water to keep it moist. Yum!]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172146.xmlDarrin ParmenterAdminWed, 06 Oct 2010 15:44:19 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/10/6/things-i-learned-as-a-colorado-master-gardener.html741572:9214216:10172145Gardening in the Four Corners is complicated. Even if you were a Master Gardener elsewhere, it pays to take the course in La Plata County.  We’re different here.  Soil, sun, moisture, altitude and a range of hardiness zones present unique challenges. 80% of all landscape plant problems relate to soil conditions. Know your soil - it often varies in the landscape.  Local soils can sometimes be improved with application of organic matter and management of nutrients.   What you learn in class will pay off in spades. Right plant, right place. Don’t pick and plunk – do some research before planting.  Consider the mature size of the plant, its soil and irrigation requirements, exposure to sunlight, wind, drought, heat tolerance and resistance to insects and disease.  There are various reasons why a plant thrives or dies. Water wise gardening consists of many elements. Southwestern Colorado has beautiful xeric plants to incorporate in landscape design.  Local industry professionals are dialed in to flora that conserve water and thrive in our environment. Information is good. CMGers stay up-to-date with 12 hours of continuing education and 24 hours of volunteer work each year to keep our certification.  We staff a booth at the Durango Farmer’s Market every Saturday.  Ask us a question and we’ll find an answer. Volunteering is rewarding and unique. In 2009, CMGers volunteered over 2,400 hours in La Plata County, working with schools, community gardens, events, and much more. Stephanie Huss was certified as a Colorado Master Gardener in 2008.  She lives in La Plata County.]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172145.xmlWendy RiceAdminWed, 06 Oct 2010 03:07:10 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/10/6/free-energy-savings.html741572:9214216:10172144eereblogs.energy.gov)  and Governor’s Energy (rechargecolorado.com) suggests small changes that mount up quickly! Start with energy audit (http://hesw1.lbl.gov) that shows energy expenses and compares expenses with paybacks.  La Plata Electric has provided the Durango Public Library with Kilowatt monitors that can be check out to plug in and actually see for yourself what appliances are your biggest drain. Power Strips– Small household appliances spend most of the time in a standby mode so  plug them into a power strip. When not in use, turn the power strip off. Standby power accounts for 5%-10% of household electricity consumption. Water - Since a water heater accounts for 14-25% of your utility bill, is it hotter than needed? Are you adding cold water to shower?  For each 10°F reduction in water temperature, you can save 3 – 5% energy. Mark the current setting at the water heater with a permanent marker then adjust top and bottom coils to 120°F .  How about a timer to turn water heater off at night (savings 5 – 12%)? If the water heater feels warm to the touch, an insulated cover stops heat loss.  Repair drips and leaks stop the water pump from turning on and off . Thermostat – The furnace is probably your biggest expense (31% of bill).  Save 5-15% annually by lowering the thermostat 10-15°F  or at least to 68 degrees(1% savings per degree lowered).  Change furnace filters at least quarterly.  Clear obstructions that prevent vent air flow, and best of all, install and use that programmable thermostat (recommendation -set 6 am temperature to 68°F, 8 am temperature back to 60°F for when you are not home, then 6 pm back to 68°F, and for bedtime, back to 60°F). Ceiling Fans - Set the blades to turn clockwise to send rising hot air down when you are in the room. Lights - The simplest way is to turn off lights when not in use (even if only a couple of minutes), but did you know compact fluorescent bulbs use 75% less energy and last  ten times longer? CFL bulbs produce 10% heat compared to incandescent putting out 90% energy in heat (10% energy to light)  Natural lighting is free!  On warm sunny days, let the sunshine heat your room; on cold days and nights, cover windows with insulated drapes ( save up to 15%). Air leaks – Did you realize this can affect those ice dams during the winter on your roof? Find leaks using incense stick, flashlight, or even the back of your hand.  Check for cracked or missing caulking in ceiling, around doors, windows and where plumbing and heating connects to house, replace caulking and weather stripping.  Foam inserts installed behind electric outlet covers on outside walls make a difference. Small steps amount to big dollars!]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172144.xmlDarrin ParmenterAdminMon, 20 Sep 2010 15:51:12 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/9/20/beneficial-insects.html741572:9214216:10172143

green lacewings;

mantids;

syrphid and tachinid flies; and

braconid and ichneumonid wasps.

One way to attract beneficials is to include flowering plants in your landscape since many adult beneficials are pollen and nectar feeders.  Examples of plants that are used by beneficials include Achillea spp., camomile, dill, lavenders, fennel, coriander and sweet alyssum.  Other ways to encourage beneficials include:

• learning to recognize the life stages of beneficials;
• learning about their life-cycles and feeding habits;
• avoiding blanket application of pesticides which may kill beneficials; and
• if spraying is necessary, choose a narrow spectrum product and spot treat.

After learning which arthropods are beneficial and how to identify them, you will be ready to watch them at work.  Gardening can be a cathartic learning experience, and teaches us patience.  But for some, it can be a whole new world of observation – and shows us that observing brachonid wasps hatching out of a parasitized hornworm can be pretty cool! Estella Moore was a Colorado Master Gardener in 2010.  She lives in La Plata County.]]>http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172143.xmlDarrin ParmenterAdminSat, 18 Sep 2010 15:55:43 +0000http://www.healthylifestylelaplata.org/imported-20110122055653/2010/9/18/tomatoes.html741572:9214216:10172142http://www.healthylifestylelaplata.org/imported-20110122055653/rss-comments-entry-10172142.xml