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September / October 2012

VOLUME 6 ISSUE 5

Saving for College

Zumba!

Giving Kids More Opportunities For Healthy Activity

1 health & parenting

14

contents September / October 2012

FEATURES

9

16

DEPARTMENTS 5

6 Saving for College

Health Drinks Often A Mixed Bag

Giving Kids More Opportunities For Healthy Activity

Healthy Eating Tips

Regional Calendar

In The Sandbox 10

12

3

Zumba!

Fictional Fathers


PublisherRay [email protected]

Health & Parenting

Advertising Office521 Pile StreetClovis, NM 88101(575) 763-3431 (575) 762-3879 Faxwww.cnjonline.comwww.pntonline.comwww.qcsunonline.comwww.cannonconnections.com

Health and Parenting Magazine is published bi-monthly by Clovis News Journal521 Pile, Clovis, New Mexico 88101Telephone: 575.763.3431Fax: 575.762.3879Copyright © 2012 by Clovis Media Inc.

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September /October 2012

Feature WriterThomas [email protected] Feature WriterGabriel [email protected] Feature WriterBenna [email protected] Feature Writer

Christina [email protected]


Health drinks such as protein shakes and smoothies can offer nutrients and minerals all in one glass.

But the benefits of the drinks are already available in a healthy meal, area health experts say. So anything else is extra. And extra could be bad.

Tom Morris, the health and wellness facility coordinator at Mesalands Community College, says he’s not a supporter of health drinks.

“They get more calories above and beyond what they should be getting,” he said. “ A glass of

water and an apple would be more beneficial than a fruit smoothie, and a heck of a lot less expensive.”

Dr. D’Nae Galloway, a dietitian at Plains Regional Medical Center, said reports of the health benefits of health drinks have been conflicting. She said while fruit smoothies provide nutrients and are low in fat, they can also be loaded in calories and sugar.

“If you are doing it for the fact to try to be not high in calories, check (the caloric count), sometimes you’d be surprised,” she said. “Sometimes they have a lot of sugar.”

Galloway also advises against protein shakes if consumers are

already getting the protein they need from their diets. However, she said added protein in drinks could help people trying to build muscle.

“It’s an added expense sometimes, and (powdered protein) is not going to be as well absorbed as protein from actual food sources,” she said.Morris said protein drinks introduce between 35 to 50 grams of protein in one sitting.

“The body is not build to absorb that much,” he said. “If you overeat protein it doesn’t get stored as muscle; it gets stored as fat.”Morris said a less costly alternative to protein shakes is low-fat chocolate milk.

By Gabriel MonteCMI staff [email protected]

Health Drinks Often A Mixed Bag


“Low fat chocolate milk has been found to be a very good post-exercise meal,” he said. “Milk (and egg-whites) is one of the most complete proteins in the world.”

However, Morris said health drinks could be used as a meal replacement but only in moderation.

“Those are good for people who are pressed for time, they don’t have time to eat before or after they work out,” he said.

Galloway suggests using fresh ingredients when making smoothies to realize the maximum nutritional benefit of the drink.

As with anything, Galloway advises moderation. She said while smoothies won’t hurt a diet, going to extremes, such as a liquid only

diet, can be counter productive.

She said people can lose calories sticking to an all-smoothie diet and

will probably gain back the weight they lose.

“Anytime a diet takes away a certain type of food is usually not a healthy thing,” she said.

However, occasionally replacing a meal such as breakfast of lunch with a health drink wouldn’t hurt “if it’s a balanced smoothie that has protein, fat and carbohydrates.”

For a healthy meal replacement smoothie, Galloway suggests adding yogurt to the drink that will provide protein.


A Curry County program is working on promoting change in the environment that will give the children more opportunities for healthy eating and physical activity.

The Healthy Kids Curry County program has been operating in Curry County since April, according to Mitch Gray, program coordinator.

The money for this program is from a five-year community transformation grant from the state department of health.

Gray said the biggest way they plan to accomplish this change is to partner up with local schools, Plains Regional Medical Center and private partners including businesses and church. He said as a part of this they are trying to identify public events and include some type of physical activity for children and their families at those events.

Gray said an example of these partnerships was a Twist Off competition at the Clovis Civic Center in conjunction with Chubby Checker performing his classic hit at the Clovis Music Festival. He said its was a partnership with the Chamber of Commerce and the Clovis Music Festival.

Gray said this is just another

example of the program trying to promote physical activity to the youth and the public. He said there will be prizes awarded and the winner of this contest will actually be able to go on stage with Chubby Checker.

Gray said another project is trying to find partners to create and implement community and school gardens. He said Clovis Nazarene School will be implementing a garden on its campus this year.

Gray said the educational value of these gardens is to show the children where food comes from and give them an active role in it’s growth.

“We want to have it as a community garden and teach the children about healthy eating and plant growth,” said Jodi Duncan, school director. She said the produce can also be put back in to use at the school, giving the school a fresh source of fruits and vegetables.

Duncan said this will also give students an opportunity to try new fruits and vegetables.

Gray said they will be starting a community wide 5-2-1-O challenge at area schools this fall. He said this challenge encourages elementary students to eat five servings of fruit and vegetables a day, cut screen time to two hours (television/computer), have one hour of physical activity and reach for

H2O (water).

Gray said the children who participate in this challenge will receive a 21-day journal which they will use to log their progress in the challenge and submit at the end. He said there will be prizes for this event, but the main focus change eating and physical activity habits.

Gray said one of the main reasons for this challenge is a 2009 study done by the department of health on Curry County high school youth. He said in that study they learned”

• Less than 20 percent of high school youth engage in less

than 60 minutes of physical activity a day.

• More than 50 percent of that age group were exposed to three hours of screen time.

• Less then 20 percent of them consume five servings of fruits or vegetables a day.Gray said overall the goal is promote healthy eating to the youth at a young age.

Giving Kids More Opportunities For Healthy ActivityBy Thomas GarciaCMI staff [email protected]


Whether parents start saving for college from the birth of their children or wait until the last minute, it’s never too early or too late to save money for higher education.Experts say it’s best to prepare for college financially and academically as early as possible but there are both long-term and short-term plans.

Brent Sutton, Wells Fargo financial advisor and vice president of investments in Southeast New Mexico, said there are two common savings plans for future college students.

A Coverdell Education Savings Account and a 529 College Savings Plan both allow money to grow tax deferred. The difference lies in the limit of the contributions parents and others can make.

Christina Calloway: CMI Media IncPortales fifth-grader Abigail Cameron walks up the stairs of Eastern New Mexico University’s Campus Union Building. Cameron said she understands attending college is important and her mother, Heather Cameron, has set up an educational savings account for her.

Saving For CollegeBy Christina CallowayCMI staff writer [email protected]


Contributions for a Coverdell account cannot exceed $2,000 per beneficiary per year, according to Sutton. “Investments are unlimited and it has greater potential for growth,” said Sutton about Coverdell accounts.

One drawback about Coverdell accounts that Sutton wants parents to consider is that the beneficiary cannot be changed unless the beneficiary is 30 years old or younger and the transfer is made to a member of the existing beneficiary’s family that is also 30 years old or younger.A 529 plan allows anyone to contribute to the beneficiary up to $13,000 a year. The plan may allow up to $400,000 per beneficiary.

According to Sutton, the 529 plan is not limited in whom you can change the beneficiary to but for funds to be non-taxable, they still must be used for higher education.Sutton says it’s never too early to open an account, as long as the beneficiary has a Social Security number.

“The whole purpose is to get the most growth you can

because the earlier you put it in, the better,” Sutton said. “Obviously if you’re going to do a college savings plan, the earlier you start, the more time you have to grow your savings, the more beneficial it is on a tax.”Sutton said most college investment plans usually receive about a 6 percent average in growth per year.

He added the average cost of a college education can range from $30,000 to $120,000 over the course of four years.He said a good goal for savings would be to contribute anywhere from $150 to $500 a month in a college savings account.

There are online calculators, such as Savingforcollege.com, that help with an ideal goal of how much a parent should save and Sutton recommends using them. The calculators allow you to put in factors such as age and the estimated cost of education.

Susan Larsen, director of Career Services at Eastern New Mexico University, agrees that preparing for college financially is highly important but adds preparing a child’s mind for college begins in the home.


“If the family puts forth the attitude of putting a value on education, the child will value it as well,” Larsen said. “Make it a priority and make it seem special and something worth working for.”

She added that it’s important parents have children accept the idea of college rather than forcing children to apply.She suggests bringing them on college campuses for family events such as plays or sporting events to get children thinking about that environment.

According to Larsen, programs such as Talent Search and Upward Bound can also help with the transition of high school to higher education.

“The important thing is to not to pressure college; the more you pressure, the worst it gets,” Larsen said. “Make it an open invitation and show them the good things so they can make the choice themselves.”

ENMU financial aid specialist Betty Dever says even while a student is in their junior and senior years in

high school, it’s not too late to start saving.

“We really stress scholarships,” Dever said. “Any free money is a lot better than taking out a loan.Dever says the ENMU website has links for future students to research scholarships. She also suggests that students practice living frugally so they can save.

“It’s a time for students to budget their money,” Dever said.She added that if students know what they’d like to study or what career field they’d like to work in, ENMU foundation scholarships are also great options for college money.

Christina Calloway: Clovis Media Inc.Portales fifth-grader Abigail Cameron has been preparing for college at an early age. In addition to an education savings account her mother has set up for her, Cameron received a $500 scholarship to attend Eastern New Mexico University as a reward for being spelling bee champion of Roosevelt County. She’s interested in studying education so she can be a teacher.


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As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

Ask for whole-wheat bread for sandwiches.

In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Ask for salad dressing to be served on the side. Then use only as much as you want.

Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.

Order an item from the menu instead heading for the "all-you-can-eat" buffet.

If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

• Order an appetizer-sized portion or a side dish instead of an entrée.Share a main dish with a friend. • If you can chill the extra food right away, take leftovers home in a "doggy bag." • When your food is delivered, set aside or pack half of it to go immediately. • Resign from the "clean your plate club" - when you've eaten enough, leave the rest.

To keep your meal moderate in calories, fat, and sugars: • Ask for salad dressing to be served "on the side" so you can add only as much as you want. • Order foods that do not have creamy sauces or gravies • Add little or no butter to your food. • Choose fruits for dessert most often.

On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Tips for Eating Healthy When Eating out


By Kevin WilsonCMI staff [email protected]

A workout, without feeling like work.That’s what local instructors and students say about Zumba, a fitness choice that has been picking up steam with Latin-themed music and the freedom to go at your pace, however slow or fast, as long as that pace doesn’t stop.

“It’s more like a party atmosphere versus a normal fitness class,” said Monica Vigil, certified since 2008 to teach Zumba. “It’s meant to let loose and fun with it. By the time your hour’s up, you’ve enjoyed yourself. Before you know it, you’ve had an hour of fitness.”

The exercise has its roots in aerobics, and a complete accident. Alberto “Beto” Perez, a dancer and choreographer, was on his way to teaching an aerobics

class in 1986. He forgot his pre-mixed workout music, and instead of canceling class improvised with cassette tapes he was carrying in his backpack.He moved to the U.S. in 2001, and soon teamed up with friends to create a series of home videos. The exercise spread out, though it had some learning curve for people used to structured aerobic sessions.

“Zumba’s a lot different because there’s not a lot of verbal cuing,” said Brienna Scott of Clovis, who has been a fitness instructor for 20 years and a Zumba instructor for three. “The goal for the participants is to feel the music and hear the music changes without hearing the instructor give verbal cues.”

The positive, however, is the student doesn’t have to be corrected on improvisation.

“You’re not judged as to whether you do it right or not,” said Amalia Griego, who usually attends three classes per week, sometimes bringing her granddaughter. “None of the moves are wrong. The music has a lot to do with it as well.”

The music and stylings do reflect their instructors, who choose the songs and sometimes the equipment. Garcia said she comes from a belly dancing background, and about half of her students bring some sort of hip scarf.

“You have the opportunity to burn a lot of calories,” Vigil said, later noting that a one-hour class can result in 500 to 1,000 calories burned. “It just depends on how long the session was and how hard you push yourself. You can get the beginners to have a great

Kevin Wilson: Clovis Media IncMonica Vigil has been a Zumba instructor since 2008. She said the workout technique sometimes doesn’t feel like a workout.

ZUMBA!


Kevin Wilson: Clovis Media IncResidents work out during a Zumba session at VS Sports in Clovis. The workout is a mostly improvised routine with Latin-themed music.

Kevin Wilson: Clovis Media IncResidents work out during a Zumba session at VS Sports in Clovis. The workout is a mostly improvised routine with Latin-themed music.

workout as well as the more advanced students.”Sandy Gonzales said she has wavered in and out of interest with other aerobic classes, but she’s consistently made Zumba courses.

“It’s great,” Gonzales said. “It’s something you can do at your own pace. You can do intense cardio. It’s something I can do where if I feel I need to slow down, I can still do it (and not be left out of) the class.”

Bridgett Phillips of Clovis, who works at a women’s medical center, said she found out about Zumba through a workshop with patients and decided she’d try it out. Now, she prefers a Latin beat and a small room to the treadmill and the elliptical.

“I’m getting older,” said Phillips, who uses classes twice a week to supplement strength training. “I want to stay in shape. As long as it was fun, I knew I would continue doing it. I’ve been doing it for three years, and it’s still fun.”


Fictional Fathers

Felicia Brown, 25, sales associate, ClovisFavorite TV dad: Cliff Huxtable (Bill Cosby) in “The Cosby Show”

“Cliff was funny and realistic. He was a good dad without being harsh. He was one of the first positive black male figures displayed

on TV. He was a doctor. He played a role that basically any American dad can play without it being a racial thing; he just happened to be black. He knew how to honestly handle a demanding career and be a good father. I think he taught his kids how to be levelheaded. You never heard of his kids doing anything extra out of the ordinary.”

Sharen Martinez, 23, retail store co-manager, ClovisFavorite TV dad: Phillip Banks (James Avery) in “The Fresh Prince of Bel-Air”

“He was welcoming to somebody who wasn’t his own child. He was the father figure to his wife’s

nephew. He was the sole provider for the house but he never got his way. It was always what his kids or his wife wanted, even what the butler wanted. Of course Will was an outrageous kid and Phillip had to deal with that. He is a hardworker, a lawyer. He was always there for his family; even if he doesn’t want to be he’s still there. He’s hard on his kids and I’m hard on my two kids but I still love them to death. I like that about him.”

Isaac Ramirez, 17, Clovis studentFavorite TV dad: Danny Tanner (Bob Saget) in “Full House”

“He puts all kinds of effort into his family. He’ll try to do whatever the kids want to do. They live in San Francisco so they go out a lot. He

teaches how to be more responsible when having kids. He is a hard worker. There is one episode where he chose his family over his work. The show is set up so that he comes home and his kids are always doing something strange. He always has to fix the problem with his best friend and his brother-in-law. I like the way he handles his household.”

Rebekah Wier, 23, college student, ClovisFavorite TV dad: Henry Spencer (Corbin Bernsen) in “Psych”

“I like all the stuff he does for his son to get him to do what he’s supposed to. He makes his son finish a dog house he started building in like

eighth grade. His son never finished it so he made him finish it before he would help him on a case. His son was like 24 or 25 and is a psychic detective. He needed help on a case and asked dad for help.”

Jody Carey, 32, restaurant manager, ClovisFavorite TV dad: George Lopez (himself) in “George Lopez”

“He is hilarious. He reminds me a lot of my dad. My dad is such a smart aleck but he’s really affectionate and caring at the same time. What gets me

the most about George is how he talks about how his wife was so awful with his mom and obviously she’s taught him a lot of things. He gives a lot of different perspectives on how to deal with certain situations. The way he uses his Mexican background and the way he words things.”

We asked area residents about their favorite TV dad’s: here’s what they had to say:


Luis Pacheco, 29, Leal’s Mexican Restaurant director of developmentFavorite TV dad: John Walsh from “America’s Most Wanted”

“John didn’t embody any television dad character or personality. He was his own personality and he created an entire television show genre

that’s still going on till this day. He created that because his son was kidnapped from a young age and he stood up children’s rights. On the show people could call in and have their voice heard. It created a whole community. John Walsh did this for his son so I see no other television father that I’d like to embody as much.”

Jonathan Regulus, 29, truck driver, ClovisFavorite TV dad: Curtis Payne (LaVan Davis) in Tyler Perry’s “House of Payne”

“He’s just real funny. He teaches how to enjoy life and live life, take it how it comes. I like the episode

when his son’s wife was a crackhead. He was ranking (to make fun of) on him pretty bad but she went to rehab and corrected herself. I like his personality most. He is really outgoing and has great jokes and slang. When his family is down he’s always joking to pull them back up.”

Jeh Patel, 26, college studentFavorite TV dad: “Peter Griffin from the Family Guy”

“He’s not a strong father figure but as far as comedy the guy is hilarious. He does and says the most random things that you would ever imagine but he keeps you laughing. You

cannot learn anything about parenting from Peter.It’s all comedy. He’s completely unaware of the chaos he’s creating and still continues with it. If someone were to do what he does in real life there would be serious consequences. The person might have to be taken to a mental hospital.”


IN THE SANDBOX

www.InTheSandboxComics.blogspot.com

Vicki Jacoby

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RegionalCalendar

Support Groups Al-Anon Fellowship - 6 p.m., Sunday, Mental Health Resources, 1100 W. 21st Street. Information: 762-3970 or 769-6028.

Al-Anon: Live and Let Live - Monday, 6:30p.m., Highland Baptist Church, 2210 N. Main. Open to friends and families of alcoholics. Information: 769-6028.

Al-Anon Serenity Circle Group - 6:30 p.m., Wednesdays, Presbyterian Church, 108 South Ave. F, Portales. Information: 769-6028. Alcoholics Anonymous: The Fellowship Group - Noon and 7:30 p.m., Monday through Saturday, 1119 Thornton St. Information: 769-6052.

Alcoholics Anonymous: The Portales Lamplighters Group - Call for more information 575-607-6611

Twisted Sisters Alcoholics Anonymous: 6 p.m.-7:30 p.m. Mondays, 421 N. Industrial Dr. Information: 356-2813.

Batterers Intervention - Men: 3 and 6 p.m., Wednesdays, Hartley House, 900 Main St., Clovis. Women: 6 p.m. Roosevelt General Hospital Conference room, 42121 U.S. 70, Portales. Information: 762-0050 or 356-4720.

Bereavement Group - 2-3 p.m., second and fourth Thursday, Plains Regional Healthplex, 2217 Dillon Street. Support group for people whose loved ones have died and who would like help coping with grief, loss and living again after loss. Information: 769-7399.

Cancer Support Group - Meets every other Thursday of each month at 6 p.m. This group is open to Cancer Survivors and Caregivers. Group meets at Roosevelt General Hospital, 42121 US Highway 70, Portales. Call People Living Through Cancer for more information: 1-888-441-4439

Celebrate Recovery - 7 p.m., Tuesdays, Faith Christian Family Church. Information: 762-7751.

Children’s Domestic Violence Survivors Group - 6 p.m., Thursdays, Hartley House, 900 Main St. Ages 4 and older.

Domestic Violence Survivors Group - 6 p.m., Thursdays, Hartley House, 900 Main St. Information: 762-0050.

Emotions Anonymous - 7:30 p.m., Thursdays, Mental Health Resources, 1100 W. 21st St. Support group for anxiety, depression, emotional stress. Information: 763-4355.

Get Well Group of N.A. - 9 p.m., Saturdays, Regular nonsmoking meeting. 1223 W. Ivy, Portales (Old La Casa

Building).

Hospice of the Sandias Grief and Bereavement Support Group - 6 p.m. - 7 p.m. Every 1st and 3rd Thursday of each month. These groups are open to anyone who has experienced grief from a significant loss or who is anticipating a loss whether the grief is professional or personal. Information: Yolanda VelaClovis Group meets 6 p.m. - 7 p.m. every 1st and 3rd Thursday of each month at Wheatfields 4701 N Prince Street, Clovis.Portales Group meets 1:30 - 2:30 p.m. every 2nd and 4th Wednesday of the month at the Memorial Building Art Room, 200 E. 7th Portales

Moms Against Meth - Last Wednesday of the month, 517 W. 21st St., New Life Assembly of God. Information: 763-3221.

NM Survivors of Homicide - 7 p.m., first Monday, at the office of Dr.. Farkas, 116 W. 11th St. Information: Jennifer799-0863.

Narcotics Anonymous: Open Hands Group - 2 p.m., Saturdays, Teambuilders, 414 Mitchell St., use rear door. Information: Wesley, 762-8128.

New Life Gluten-Free Support Group - 10 a.m. -noon, 2nd Saturday, Salvation Army Church, 2nd and Gidding Streets. Information: Cindy Lawson 769-3337 or 714-4458.

S.A.D. Support Against Drugs - 7 p.m., Tuesdays and Thursdays, Clovis-Carver Public Library, 701 North Main St. Support group for parents and family members whose children or loved ones are on drugs. Information: Wanda Norwood at 769-7717.

Survivors Group of N.A. - 9 p.m., Fridays. Regular non-smoking meeting. 1223 W. Ivy, Old La Casa Building, Portales.

Temple Watchers - 10:30 a.m., weigh-in, 11 a.m. to noon meeting, Thursdays. Free weight-loss support group for women. First Baptist Church, 302 Gidding St. Information: 769-9744.

The We Group of NA - 6 p.m., Mondays, Wednesdays and Fridays, Church of the Brethren, Manana and Acoma (across from Stansells). Enter north side of the church. Information: Ben L. 791-5906 or Sharmon L. 791-5836.

Self-help Take Off Pounds Sensibly NM 3 - Noon, Wednesdays, First United Methodist Church, 1501 Sycamore St., east door. Information: 762-7909 or 762-0308.

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