Watch this video about healthy shopping habits for eating healthy.
Primary Care Partners offers free Health & Wellness Coaching for all of our patients. If you know what you need to do to improve your health, but don’t know how to take the first step in the context of your daily life, then Health & Wellness Coaching can help get you on track.
Paula Anderson, a certified Health & Wellness Coach, provides coaching services to Primary Care Partners’ patients at no cost. “Often it’s just an issue of defining what matters most to the patient to get them on the right path,” said Anderson. “Everyone knows diet and exercise is important, but it’s not as simple as just doing it because unidentified stressors can derail the best of plans.”
“We talk about the patient’s goals and then take the time to discover which small, specific steps can get them where they want to go.”
If you feel this service would be helpful for you, ask your provider to make a referral. Due to COVID, all coaching visits are by phone at a time most convenient for each patient. Sessions can continue weekly for a month or longer, depending on each patient’s needs.
Grand Junction Exercise
Places to get active in the valley, between gyms, parks, and entertainment place for the family.
Gyms and Fitness Centers
Be sure to check out these gym websites to get a full list of membership amenities, and call to set a time for a tour of the facilities.
700 Maldonado way, Grand Junction, CO, 81501
Membership price range: $9.99-$49.99/month
2401 North Ave, Grand Junction, CO 81501
Membership price range: $10-$22.99/month
2740 Hwy 50, Grand Junction, CO 81501
Membership price range: $36.50 (Offer student, senior, military discounts)
North location: 2768 compass drive, Grand Junction, CO 81501
Downtown location: 225 N. 5th St., suite 10, Grand Junction, CO 81501
Membership price range: $24-$44
Fruita Municipal Rec Center/Pool
324 N Coulson St, Fruita, CO 81521
Annual pass: Child $300, adult $420
Get the entire family out for heart pumping activities!
Bananas Fun Park
2469 Riverside Pkwy, Grand Junction, CO 81505
Price Range: $22.50-$37.50
Get Air Trampoline Park
715 S 7th St, Grand Junction, CO 81501
Price Range: $12 -$25
Grand Valley Climbing,
Climbing and Fitness Center
611 25 Rd, Grand Junction, CO 81505
Discounted membership or day pass St. Mary’s Hospital Employee, Community Hospital Employee, Veteran, Military
Spin City: Roller Rink
637 24 1/2 Rd, Grand Junction, CO 81505
Price Range: Admission $8; Quad rental $4; Incline rental: $4
Glacier Ice Arena
2515 Riverside Pkwy, Grand Junction, CO 81501
Price Range: Admission $5-$7; Skate rental $3
Orchard Mesa Community
Center Swimming Pool
2736 Unaweep Ave, Grand Junction, CO 81503
Lincoln Park Pool (opens in May)
1340 Gunnison Ave, Grand Junction, CO 81501
Price Range: for Lincoln and Orchard
Annual Passes: child $216; adult $293
Duck Pond Park
415 Santa Clara Ave, Grand Junction, CO 81501
442 Ridges Blvd, Grand Junction, CO 81501
Services: Walking/running trail, grass field, open space, playgrounds and picnic tables
28 ¼ Rd and F Rd, Grand Junction, CO 81501
Services: Farm roads for walking, running, or biking, Frisbee golf, dog friendly and lots of open space to be creative
542 28 ¼ Rd, Grand Junction, CO 81501
Services: Playground, grass field, open space,
grills, covered picnic area, volleyball courts and softball field
1301 E Sherwood Dr, Grand Junction, CO 81501
Services: Grills, grass fields, open space, playgrounds and walking/running trails
Canyon View Park
730 24 Rd, Grand Junction, CO 81501
Services: Dog park, Walking/running trail, multiple playgrounds, picnic tables with grills, & covered picnic areas, tennis, volleyball, basketball courts, grass fields, open space, baseball, softball fields and Skate area
588 25 ½ Rd, Grand Junction, CO 81501
Services: Picnic tables, Grass fields, open space and playground
Long’s Family Park
3117 F Rd, Grand Junction, CO 81504
Services: Playgrounds, walking/running trail, skate park, softball, covered picnic area, grass field, basketball and volleyball court
451 Pendleton St, Palisade, CO 81526
Services: Paved walking/running trail, off leash dog walking area, bike riding, Frisbee golf, boat launch area, picnic area, fishing and canoeing
Family Physicians of Western Colorado’s Dr. Susan Sayers did a podcast on KAFM about a plant based diet. Air date was Oct 30, 2019. It was hosted by Rhonda Dunlap. You can listen to it at http://kafmradio.libsyn.com/fresh-cafe-diet-lifestyle-0
We know that an important part of becoming healthier is eating well, but despite the vast amount of information that is available on how to do that, actually doing that still remains a daunting challenge for most of us.
Food is the one area of our lives where we really do have control
Take a very simple approach to changing the way you eat; in your own time, at your own pace.
As your body begins to feel more physically nourished, we believe your food choices will become easier.
That journey is meant to be taken one day at a time, and it is important to accept that some days your choices will be healthier than others.
Just remember that you can always choose to nourish your body with the very next bite you take!
Make Small Changes
Eat more, not less, of the foods that don’t have sugar, fat, salt or chemicals – namely fresh fruits, grains, nuts and vegetables
As your cells receive more energy as a result of the nutrition you are providing for them, you will begin to notice the results. It doesn’t have to be the result of massive changes, but rather small, consciously taken steps. The effects will be more lasting than a grand program or diet that isn’t sustainable.
Our lives are too complicated to completely rearrange how and what we eat, but it doesn’t have to be “all or nothing.”
Eating well is a daily practice where there’s a lot of nebulous middle ground. Some days we’ll do better than others. If you understand that your first priority should not be weight loss or weight gain, but rather improving your health, then you can be healthier with your very next food choice.
You begin by making just one small change and by focusing on the intention to follow through with that, one day at a time.
“Optimum nutrition is the medicine of tomorrow.”
~Dr. Linus Pauling, Nobel Award Winner
This is important. Anyone can prepare healthy meals.
Just focus on the foods you want to eat, and then decide how you want to combine them. You’ll soon find you don’t need to rely on recipes.
Easy Pasta Dish
In a large sauté pan or non-stick skillet, sauté some diced onion and minced garlic in a tablespoon of olive oil, along with a little salt and pepper.
Add whatever vegetables you might have: those left-over black olives, and maybe a diced zucchini or yellow squash, or a diced red or green pepper, or some mushrooms.
Add a can of diced tomatoes to the mix and let that simmer a few minutes (you retain more nutrients if you don’t completely cook the veggies.) If you have spinach greens, toss them in, too. Some basil or oregano works well as a spice for this dish.
Boil some whole wheat pasta in a pan of water, but only until the noodles are just cooked. (If you cook them until they’re soggy, the carbs break down too quickly and go straight to your blood stream as sugar!)
Here’s the key: put less noodles on the plate, and top it with more of the veggie mixture so you’re getting more fiber than carbs.
A carrot, a cucumber, a purple onion, and some bell peppers cut up to toss with a bag of romaine lettuce provides a quick side salad, also a good source of fiber. Mixing some olive oil and balsamic vinegar is a healthier choice than using dressings purchased at the supermarket.
The first time you try it, it may not be exactly how you’d like it, but that art will come quickly. The important thing is you’ll still be putting good food into your body.
You won’t need to count the calories. Just pay attention that you eat more vegetables than pasta!
Most of the conditions we manage here at Primary Care Partners can be greatly improved if patients would eat more nutritious foods and spend less time sitting. Our bodies are amazing, and even the slightest, consistent change can produce some significant rewards.
If you are a smoker, it’s money in the bank, both short term and long term, to quit. It’s an expensive habit that gets a lot more expensive if you develop any of the conditions associated with smoking.
But even if you know what we should do, changing your behavior can be very challenging. Ask your physician about the resources Primary Care Partners can offer. We really are your “partners in health”!