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Gunnison/Crested Butte Colorado
Family Activity Guide
Summer 2007
Features - Healthy Mountain for the Whole Family
By Roanne Rouse Houck, N.D.

Traveling or living in the mountains, especially with children, requires special attention to detail. The

sun is intense, the air is dry, and the altitude can weaken the woozy. As a Naturopathic Doctor and native of Crested Butte; as well as a mother of two, and developer of a sports drink, I've learned a few things about mountain living.

It's important to start with the fundamentals of good health. Eating a balanced diet, daily exercise and movement, keeping hydrated, quality sleep, balancing work and play, adding essential vitamin and mineral replacement, controlling allergies and getting plenty of fresh air are key components of optimal health.

Diet

Individualized nutrition starts with likes and dislikes, health history, activity level, lifestyle and personal health goals. A diet rich in colored vegetables, fruits, whole grains and essential fatty acids, complimented by animal products is a great place to start.

Essential fats are found in avocados, nuts and seeds, olive oil, cold water fish, eggs, wild game and grass-fed beef. These foods should be consumed daily and are easy to add to salads, sandwiches or eaten alone. Eating a diet mostly from the plant kingdom provides a wide array of vitamins, minerals and antioxidants.

Children who are given a variety of fresh fruits and vegetables from an early age tend to eat them throughout their lives. It's important to include children in choosing and preparing vegetables and fruits, and to help them become familiar with a wide variety. I often steam organic vegetables such as carrots or broccoli for dinner, and then use the broth in the morning in our pancakes. (If you want to make purple pancakes steam purple cabbage the night before!)

Movement and exercise

Movement is essential for achieving and maintaining good health. Kids, adults and seniors need to be on the move every day. Walking, running, yoga, and playing in the park are excellent ways to get your body moving. Exercise improves cardiovascular health, mental health and helps reduce and prevent water retention.

If you do tend to hold water, try dry skin brushing or elevate that part of your body to heart level or above, especially after physical activity. Children encouraged to expend physical energy throughout the day will likely have improved concentration, better behavior and fewer tantrums.

Hydration

It is so important to stay hydrated in this dry climate. Try to consume at least one half of your body weight in pounds, in ounces of water per day. For example, a 120-pound person should consume no less than 60 ounces of water daily. Caffeinated drinks don't count as they cause water loss, but dilute juice (50/50 with water) and herbal teas may be included in your total intake.

If you have low blood pressure and tend to get dizzy while exercising or visiting the mountains, try adding a pinch of sea salt one or more times daily. If your fingers swell, decrease that amount. If you have hypertension or know you are prone to swelling do not increase your sodium intake.

Anytime Berry "Juice/Tea" - For kids and adults

Using a one-quart glass jar, fill to within 1 ½ inches of the top. Put in three berry tea bags (such as raspberry or blueberry) and fill the remainder with defrosted juice concentrate (such as cran-raspberry). This makes a healthy berry juice that is very low in sugar and high in antioxidants. Remove the tea bags after several hours to avoid them becoming bitter.

Sleep

For most people, seven to nine hours of restful sleep per night is just right. However, insomnia is a common problem at elevation, especially for visitors. If you suffer from insomnia or are a restless sleeper, start by eliminating caffeine after 4:00 p.m. or eliminate it altogether. No coffee, chocolate or chocolate ice cream in the afternoon or evening. Try having a 4- to 8-oucnce glass of warm milk, 1 tablespoon almond butter or 5-10 almonds at bedtime. A sleepy-time tea with mint, valerian and/or chamomile is very relaxing.

Keep your bedroom cool and use warm blankets or a down comforter to stay warm and snug. Keep your room dark and avoid stimulating music and television before bed.

Vitamin and mineral replacement

Many of us live and visit the mountains, at least in part, for the recreational opportunities. Feeling energetic is important. Vitamin, mineral and herbal supplements compliment a good diet, adequate hydration and good sleep. If you choose to add supplements, make the most of your choices and be sure they do not interact with any medications you are taking.

An easy place to start is by adding some B vitamins. B vitamins are water-soluble and may become depleted if the body is under any type of stress, including being at elevation. Start with a simple B complex; take one in the morning and repeat with lunch for extra energy.

Vitamin C is an excellent antioxidant, great for the skin, the immune system and the adrenal glands. It is safe for most kids and adults. If your stools become loose, decrease the amount you are taking. Use a smaller amount in children based on their weight. If constipation is an issue, vitamin C may be used to get things moving again. If you have problems with iron accumulation or with your kidneys, do not add additional vitamin C unless recommended by your doctor.

Essential fatty acids, commonly known as the omega 3, 6 and 9 EFAs, should be incorporated into your diet either through food or supplementation. Because they are fat soluble, the omega oils should be taken with meals and are excellent for the eyes, brain and skin. The omega oils have anti-inflammatory properties and are great for reducing allergy symptoms and lessening inflammatory muscle and joint pain.

Chocolate is medicinal, too. And delicious!

For that afternoon bonk in place of afternoon coffee, or as a healthy, energizing, anytime snack, try my homemade chocolate clusters. Everyone's sweet tooth is a little different so sweeten to taste. I suggest going light on the sweetener if you are going to share with your kids. Feel free to be creative with the recipe and substitute carob for chocolate to eliminate the caffeine.

Roanne's Healthy Chocolate Nut Clusters

Melt ½ of a large organic, dark, unsweetened chocolate bar with 2 heaping tablespoons of your favorite nut butter (such as peanut, almond, cashew, or hazelnut). Use a double-boiler or put a pan in another pan of hot water so as not to burn the chocolate.

Once melted, add 1 rounded tablespoon of honey or two tablespoons of liquid Agave nectar or maple syrup. Adjust to desired sweetness. Put in 3-4 tablespoons of soy, rice or cow's milk and stir until creamy. Add any of the following (more for chunkier, less for creamier): Raisins, dried cherries, cranberries, pumpkin seeds, whole or chopped almonds, walnuts, cashews, pecans or other nuts, seeds or dried fruit.

Mix well and drop 1-tablespoon servings onto a plate and put in the refrigerator or freezer. One or two in the afternoon are just what you need for a pick-me-up. The dark chocolate has a bit of caffeine and contains antioxidants. They are lightly sweet for energy. The nuts and seeds are an excellent source of omega fats and the dried fruit has iron and fiber.

Play with the recipe to suite your taste. Okay for kids in moderation.

Allergies

Enjoying summer activities in and around the mountains may also mean itchy watery eyes, sneezing and fatigue due to allergies. If you are a sufferer, here are a few ideas to reduce symptoms.

Homeopathy works great for many individuals. Euphrasia is specific for itchy watery eyes. Allium cepa may be added or used if the most prominent symptom is a nose that runs like a faucet. Regional homeopathic drops may also be used to lessen reactions to local pollens.

The beauty of homeopathy is that if the remedy is right, symptoms will lessen or resolve. If you choose the wrong remedy it does nothing. Homeopathic remedies are safe for children and are available at local health food stores.

After playing outdoors be sure to shower or rinse your hair before going to bed, as pollen and dust collects in the hair and is spread across your pillow at night.

For sinus congestion, try using a neti pot. You can pick one up at the health food store. Follow the instructions on how to make a saline rinse to use in your neti pot. Nasal irrigation may be done once or twice daily as needed.

Adding nettles, bromelain, vitamin C and/or quercitin in the weeks preceding exposure also lessens allergic symptoms. These should be taken as directed on an empty stomach. And, oh yes, we cannot forget the essential fatty acids. Add those omega oils!

Finally, if you are a chronic allergy sufferer consider a food antibody panel and see if what you might be eating is making your environmental allergies worse. This can be done by blood draw or finger prick.

In conclusion

We are so lucky to live and play in such a wonderful place. Take care of yourself and your loved ones so you may enjoy it to the fullest.

Roanne Rouse Houck, N.D. (Naturopathic Doctor) is a native of Crested Butte and owner of The Main Street Clinic in Gunnison, a fully integrative medical clinic offering primary care, naturopathy, osteopathy, acupuncture, massage therapy, Reiki, yoga and Pilates. She attended the four-year naturopathic medical program at National College of Naturopathic Medicine in Portland, Oregon and completed a one-year MD/ND residency in Grand Junction, CO. She now lives in Gunnison with her husband Jonathan Houck, a teacher at The Gunnison Valley School, and their two children, Iris age 3 and Porter age 7 months. She can be reached at 970-641-5363.

Here's how to dry skin brush

The right dry skin brush is made of vegetable bristles that are neither too stiff nor too soft. Immediately before showering or bathing, start with the feet and gently brush up toward the heart. Brush from the extremities toward the center. Brush gently in a circular motion around your abdomen and breasts/chest area. It only takes a minute or two --not long. It shouldn't scratch, but you should feel some friction against the skin.

About the sports drink I've developed:
Acli-Mate® Mountain Sports Drink

Acli-Mate® Mountain Sports Drink is a great way to stay hydrated and it counter symptoms of altitude sickness. Acli-Mate® is a 100% natural, citrus-flavored sports drink that I formulated to address the primary symptoms of altitude sickness. These symptoms include fatigue, muscle aches, headaches, nausea and insomnia.

All ingredients are low-glycemic and therefore suitable for kids, diabetics, athletes and travelers. Acli-Mate® contains B vitamins, electrolytes, calcium, magnesium and a blend of Rhodiola, Ginkgo and Reishi mushroom to counter altitude sickness.

For visitors, I recommend drinking one-two packets of Acli-Mate® daily, starting 3 days prior to arriving at your mountain destination. Once at elevation you can mix up a liter a day or make a pitcher of it to keep in the refrigerator for the family to enjoy. One packet mixes perfectly in a 32-ounce Nalgene® bottle.

You can purchase Acli-Mate® and 32 ounce water bottles at local health food and outdoor stores. Visit our website www.acli-mate.com for more information and to place an order. For locals, I suggest making a packet and consuming half before your activity, then drinking the rest to replenish your system when you return. For kids who are affected by altitude you may also try making Acli-Mate® popsicles for a healthy, fun, and energizing treat.

Acli-Mate® Mountain Sports Drink consumed during the day has helped many people sleep better at night. Do not use Acli-Mate® or other stimulating B vitamins after 4:00 p.m.

If you are using Acli-Mate® you may not need to add any additional B vitamins to the supplements you take.