County, Meeker

Americans resolve to eat healthy

So, you’ve resolved to eat healthier in 2011. Now what?
Pioneers Medical Center can show you how

RBC I ­Each year, countless Americans resolve to make eating healthy a priority. While many do it with the goal of losing weight, others understand that eating healthy can do more than just help you fit into your skinny jeans. Eating healthy can reduce your risk of illnesses such as heart disease, cancer and diabetes. It can also help improve your overall health by boosting energy, sharpening memory and stabilizing mood.
As you move forward with your commitment to healthier eating and, in turn, improved health in this New Year, consider these tips:
• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, freshness and variety. Focus on finding healthy foods you love and easy recipes that incorporate those foods.
• Start slow. Rather than making lots of changes to your diet on day one, try integrating one or two changes each week. For example, let this be the week you begin having a green salad with dinner (light on the cheese and dressing, heavy on the fresh vegetables).
• Be reasonable. Remember that maintaining a healthy diet doesn’t mean you have to eat well all of the time. Allow yourself the occasional indulgence, so that you don’t feel deprived and fall off the proverbial wagon.
• Remember: Moderation is key. Serving sizes have ballooned in recent years, especially in restaurants. When dining out, choose an appetizer instead of an entree or share a meal with a friend. At home, use smaller plates and visual cues to control portion sizes. For example, your serving of meat, fish or chicken should be the size of the palm of your hand. Your salad dressing should be limited to one tablespoon (pour it on top of your salad and then thoroughly cut your salad to spread the flavor throughout).
• Understand that how you eat matters. Slow down and think about food as nourishment rather than just something you gulp down in between meetings or while sitting in front of the computer/TV (another no-no!). And stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Plan ahead. Whenever possible, prepare and eat your own food. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week, you’ll be off to a great start. It’s also a good idea to have an emergency dinner or two in the freezer for use as needed. This way, when life gets in the way, you’ll be prepared.
• Stock your kitchen with healthy recipe basics, including recipe and soup starters such as garlic, onions, carrots and celery; fresh and dried herbs and spices; healthy fats and oils for cooking, such as olive oil and canola oil; fresh and/or frozen fruits and vegetables; brown rice, white Basmati rice and whole wheat pasta; salad fixings, such as lettuce, carrots, tomatoes, nuts and dried fruits; beans such as lentils, black beans, chickpeas and kidney beans; frozen fruit and berries to make desserts; and unsalted nuts for snacking.
• “One of the best things you can do for yourself is to eat a healthy, protein-packed breakfast each morning. It gets your metabolism going,” says Dr. Kellie Turner with Pioneers Medical Center. “Eating smaller meals throughout the day can also help minimize cravings and keep your energy level up.”
• Fill up on colorful fruits and vegetables. They are the foundation of a healthy diet and are packed with vitamins, minerals, antioxidants and fiber. Fruit and vegetables should be part of every meal and your first choice for a snack.
• Eat more whole grains and healthy carbohydrates. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help protect against coronary heart disease, certain cancers and diabetes. Try mixing grains as a first step to switching to whole grains. Avoid refined grains, such as breads, pastas and breakfast cereals that are not whole grain.
• Enjoy healthy fats and avoid unhealthy fats. Healthy fats nourish your brain, heart, cells, hair, skin and nails. Foods rich in certain omega-3 fats (EPA and DHA) can also reduce your risk of cardiovascular disease and dementia.
“Healthy fats include monounsaturated fats from plant oils like canola oil, peanut oil and olive oil, as well as avocados, nuts and seeds,” says Dr. Turner. “Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish like salmon, herring, mackerel, sardines and some cold water fish oil supplements, are good choices, too.
“It’s also important to reduce or eliminate consumption of saturated fats — such as those found in red meat and whole milk dairy products — and trans fats. Trans fats can be found in vegetable shortenings, fried foods and processed foods,” she adds.
• Support bone health with calcium and vitamin D. These nutrients are essential for strong, healthy bones. Recommended calcium levels are 1000 mg per day, or 1200 mg if you are over age 50. Great sources of calcium include low fat dairy products, dark green, leafy vegetables and dried beans and legumes.
• Limit sugar, salt and refined grains. It is okay to enjoy sweets in moderation, but try to cut down on sugar, as it causes energy ups and downs, and contributes to health problems like arthritis, diabetes, osteoporosis, headaches and depression.
• When possible, limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. And avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended daily allowance.
“In addition to the health burdens associated with obesity, there is a considerable cost burden on both the individual and our nation’s healthcare providers. In fact, a major study published in 2009 found medical spending averages $1,400 more a year for the obese than healthy-weight people,” explains Dr. Turner.
Healthy eating and healthy living must become a priority for people of all ages.”
This article courtesy of Pioneers Medical Center and Quorum Health Resources (QHR).

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@ht.1885
  • It’s getting late, do you know where your kids are? Read all the Rio Happenings for this week in print or online at ht1885.com.
  • Mormon crickets have hatched near Rangely. They were all sighted on BLM land north of Hwy. 64 near the junction of CR 96 and CR 1, down a dirt road near the Moffat County line.  The picture shown was taken yesterday by Mary Meinen from Rangely. She says the crickets are about the size of a ladybug (less than 1/2”). Some of them are actually yellow in color but most of them are darker. They are milling around and getting ready to start moving soon. Note: Photo is not to scale.
Rio Blanco County and the White River and Douglas Creek Conservation Districts are still asking for your help to identify additional hatch-outs of crickets so that control efforts can be put in place. The success of the program will highly depend upon local landowners and the public helping to locate crickets as soon as they hatch.  See last week’s paper for a list of ways to help or contact the County Weed & Pest District at 970-878-9670 or the Conservation District office at 970-878-9838 with any questions. Website: www.WhiteRiverCD.com
  • Read part three of the story of M.T. Streeter in this week’s edition of History Lessons! Find it in this week’s edition and online at ht1885.com.
  • Meeker FFA Chapter members competed at the District Leadership Development Event in Craig, Colorado, this month. Top row from left to right: Eva Scritchfield, Charlie Rogers, Alan Rivera, Trent Sanders, Koy Weber, Orion Musser, Said Rodriguez, Carlos Carrillo, Aidan Tapia, Hayden Garcia, Tristan Rollins, Mathew Willey, Quentin Simpson. Middle row: Sidney Keetch, Aurora Stallings, Sydnie Ross, Ava Nay, Lili Piper, Leah Wood. Bottom Row: Jaicee Simmons, Kailynn Watson, Cody Richardson, Kayla Castillo, Braydin Raley, Autumn Stallings, Aimee Shults, Emily Hamm. Read the full story online at ht1885.com.
  • Choose-your-own-adventure…. Hear from our Editor in this week’s edition and online at ht1885.com.
  • A crew from the Flat Tops Chapter of the Rocky Mountain Elk Foundation joined forces last summer to remove obsolete fences to improve habitat for wildlife. Read the full story and the foundation’s update from their 30th Anniversary meeting in this week’s edition and online at ht1885.com.
  • Black Sulphur Tavern held a grand opening and ribbon cutting for their new business at 364 Seventh St. The space has been renovated with several TVs and games and provides a fun, friendly atmosphere to watch your favorite sports team and enjoy a burger and wings. Owners Frank Maestas and Pat Maestas are pictured with their new staff and Chamber of Commerce representatives Stephanie Hanson, Trudy Burri and Margie Joy. Follow Black Sulphur Tavern on Facebook. Their hours are Wednesday and Thursday 3-9 p.m., Friday 3 p.m. - 1 a.m., Saturday 11-1 a.m., Sunday 11 a.m. to midnight.
  • The winning teams and individuals for the 18th annual White River Community Association Buy-Fly Fishing Tournament are as follows. Individual top weight catch was Dave Metrovich and longest fish was Kevin Massey. First place team won by Rio Blanco Abstract: Erik Eckman, Adam Parrett, Dave Metrovich and Wayne Kirkpatrick. Second place team was Drake Consulting: Travis Kaiser, John Douglas, Tony Bartolomucci and Bob Brandeberry. Third place team Mr. Rogers and the Hood (accepted by Doug Rogers) Gary Rogers, Mark Beauchamp, Kyle Schutte and Rick Gunter. The white fish have been frozen and will be served at the annual White River Community Association fish fry fundraiser in June.
  • Cowboy Carson Klinzmann on the mound for Meeker at Suplizio Field in Grand Junction last Saturday. Meeker took on the 4A Rifle Bears, losing 11-1, and the Basalt Longhorns, losing 7-3. Read the recap online at ht1885.com.
It’s getting late, do you know where your kids are? Read all the Rio Happenings for this week in print or online at ht1885.com.
It’s getting late, do you know where your kids are? Read all the Rio Happenings for this week in print or online at ht1885.com.
2 days ago
View on Instagram |
1/9
Mormon crickets have hatched near Rangely. They were all sighted on BLM land north of Hwy. 64 near the junction of CR 96 and CR 1, down a dirt road near the Moffat County line.  The picture shown was taken yesterday by Mary Meinen from Rangely. She says the crickets are about the size of a ladybug (less than 1/2”). Some of them are actually yellow in color but most of them are darker. They are milling around and getting ready to start moving soon. Note: Photo is not to scale.
Rio Blanco County and the White River and Douglas Creek Conservation Districts are still asking for your help to identify additional hatch-outs of crickets so that control efforts can be put in place. The success of the program will highly depend upon local landowners and the public helping to locate crickets as soon as they hatch.  See last week’s paper for a list of ways to help or contact the County Weed & Pest District at 970-878-9670 or the Conservation District office at 970-878-9838 with any questions. Website: www.WhiteRiverCD.com
Mormon crickets have hatched near Rangely. They were all sighted on BLM land north of Hwy. 64 near the junction of CR 96 and CR 1, down a dirt road near the Moffat County line. The picture shown was taken yesterday by Mary Meinen from Rangely. She says the crickets are about the size of a ladybug (less than 1/2”). Some of them are actually yellow in color but most of them are darker. They are milling around and getting ready to start moving soon. Note: Photo is not to scale. Rio Blanco County and the White River and Douglas Creek Conservation Districts are still asking for your help to identify additional hatch-outs of crickets so that control efforts can be put in place. The success of the program will highly depend upon local landowners and the public helping to locate crickets as soon as they hatch. See last week’s paper for a list of ways to help or contact the County Weed & Pest District at 970-878-9670 or the Conservation District office at 970-878-9838 with any questions. Website: www.WhiteRiverCD.com
2 days ago
View on Instagram |
2/9
Read part three of the story of M.T. Streeter in this week’s edition of History Lessons! Find it in this week’s edition and online at ht1885.com.
Read part three of the story of M.T. Streeter in this week’s edition of History Lessons! Find it in this week’s edition and online at ht1885.com.
3 days ago
View on Instagram |
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Meeker FFA Chapter members competed at the District Leadership Development Event in Craig, Colorado, this month. Top row from left to right: Eva Scritchfield, Charlie Rogers, Alan Rivera, Trent Sanders, Koy Weber, Orion Musser, Said Rodriguez, Carlos Carrillo, Aidan Tapia, Hayden Garcia, Tristan Rollins, Mathew Willey, Quentin Simpson. Middle row: Sidney Keetch, Aurora Stallings, Sydnie Ross, Ava Nay, Lili Piper, Leah Wood. Bottom Row: Jaicee Simmons, Kailynn Watson, Cody Richardson, Kayla Castillo, Braydin Raley, Autumn Stallings, Aimee Shults, Emily Hamm. Read the full story online at ht1885.com.
Meeker FFA Chapter members competed at the District Leadership Development Event in Craig, Colorado, this month. Top row from left to right: Eva Scritchfield, Charlie Rogers, Alan Rivera, Trent Sanders, Koy Weber, Orion Musser, Said Rodriguez, Carlos Carrillo, Aidan Tapia, Hayden Garcia, Tristan Rollins, Mathew Willey, Quentin Simpson. Middle row: Sidney Keetch, Aurora Stallings, Sydnie Ross, Ava Nay, Lili Piper, Leah Wood. Bottom Row: Jaicee Simmons, Kailynn Watson, Cody Richardson, Kayla Castillo, Braydin Raley, Autumn Stallings, Aimee Shults, Emily Hamm. Read the full story online at ht1885.com.
3 days ago
View on Instagram |
4/9
Choose-your-own-adventure…. Hear from our Editor in this week’s edition and online at ht1885.com.
Choose-your-own-adventure…. Hear from our Editor in this week’s edition and online at ht1885.com.
4 days ago
View on Instagram |
5/9
A crew from the Flat Tops Chapter of the Rocky Mountain Elk Foundation joined forces last summer to remove obsolete fences to improve habitat for wildlife. Read the full story and the foundation’s update from their 30th Anniversary meeting in this week’s edition and online at ht1885.com.
A crew from the Flat Tops Chapter of the Rocky Mountain Elk Foundation joined forces last summer to remove obsolete fences to improve habitat for wildlife. Read the full story and the foundation’s update from their 30th Anniversary meeting in this week’s edition and online at ht1885.com.
5 days ago
View on Instagram |
6/9
Black Sulphur Tavern held a grand opening and ribbon cutting for their new business at 364 Seventh St. The space has been renovated with several TVs and games and provides a fun, friendly atmosphere to watch your favorite sports team and enjoy a burger and wings. Owners Frank Maestas and Pat Maestas are pictured with their new staff and Chamber of Commerce representatives Stephanie Hanson, Trudy Burri and Margie Joy. Follow Black Sulphur Tavern on Facebook. Their hours are Wednesday and Thursday 3-9 p.m., Friday 3 p.m. - 1 a.m., Saturday 11-1 a.m., Sunday 11 a.m. to midnight.
Black Sulphur Tavern held a grand opening and ribbon cutting for their new business at 364 Seventh St. The space has been renovated with several TVs and games and provides a fun, friendly atmosphere to watch your favorite sports team and enjoy a burger and wings. Owners Frank Maestas and Pat Maestas are pictured with their new staff and Chamber of Commerce representatives Stephanie Hanson, Trudy Burri and Margie Joy. Follow Black Sulphur Tavern on Facebook. Their hours are Wednesday and Thursday 3-9 p.m., Friday 3 p.m. - 1 a.m., Saturday 11-1 a.m., Sunday 11 a.m. to midnight.
5 days ago
View on Instagram |
7/9
The winning teams and individuals for the 18th annual White River Community Association Buy-Fly Fishing Tournament are as follows. Individual top weight catch was Dave Metrovich and longest fish was Kevin Massey. First place team won by Rio Blanco Abstract: Erik Eckman, Adam Parrett, Dave Metrovich and Wayne Kirkpatrick. Second place team was Drake Consulting: Travis Kaiser, John Douglas, Tony Bartolomucci and Bob Brandeberry. Third place team Mr. Rogers and the Hood (accepted by Doug Rogers) Gary Rogers, Mark Beauchamp, Kyle Schutte and Rick Gunter. The white fish have been frozen and will be served at the annual White River Community Association fish fry fundraiser in June.
The winning teams and individuals for the 18th annual White River Community Association Buy-Fly Fishing Tournament are as follows. Individual top weight catch was Dave Metrovich and longest fish was Kevin Massey. First place team won by Rio Blanco Abstract: Erik Eckman, Adam Parrett, Dave Metrovich and Wayne Kirkpatrick. Second place team was Drake Consulting: Travis Kaiser, John Douglas, Tony Bartolomucci and Bob Brandeberry. Third place team Mr. Rogers and the Hood (accepted by Doug Rogers) Gary Rogers, Mark Beauchamp, Kyle Schutte and Rick Gunter. The white fish have been frozen and will be served at the annual White River Community Association fish fry fundraiser in June.
6 days ago
View on Instagram |
8/9
Cowboy Carson Klinzmann on the mound for Meeker at Suplizio Field in Grand Junction last Saturday. Meeker took on the 4A Rifle Bears, losing 11-1, and the Basalt Longhorns, losing 7-3. Read the recap online at ht1885.com.
Cowboy Carson Klinzmann on the mound for Meeker at Suplizio Field in Grand Junction last Saturday. Meeker took on the 4A Rifle Bears, losing 11-1, and the Basalt Longhorns, losing 7-3. Read the recap online at ht1885.com.
6 days ago
View on Instagram |
9/9

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