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Pain Free Athlete: Practice Extreme Self-Care this Holiday Season

on December 22, 2013 - 6:40am
Pain Free Athlete

Practice Extreme Self-Care this Holiday Season

During the holidays when the pace of our lives accelerates with more commitments and longer to do lists the first sacrifice we often make is ourselves. Many of my clients have difficulty exercising regularly, eating healthy, and managing stress at this time of year.

In her book, "Take Time for Your Life", Cheryl Richardson uses the phrase extreme self-care. She states that "extreme self-care is the foundation of a rich and fulfilling life."

What keeps us from taking the best care of ourselves?

Column: Why I’m Proud to be a New Mexican

on December 20, 2013 - 10:22am
Why I’m Proud to be a New Mexican
By Josh Dolin

I have lived in New Mexico my entire life, and experienced many different things that made me love the state—green chile, hot air balloons, and low humidity, to name a few.

This week however I have a brand new reason to love New Mexico—the equality that now exists in the state. The state Supreme Court ruled on Thursday to allow same-sex marriages statewide. New Mexico now joins 16 other states and the District of Columbia in treating all citizens equal, regardless of their sexual orientation.

The question at hand in this case


Money IQ: Elder Financial Exploitation

on December 19, 2013 - 11:55am
Money IQ
Elder Financial Exploitation

It is that time of the year again: Thanksgiving has come and gone, we ate too much and now it is time to get ready for the holidays. Although it can be a stressful time of the year, it is meant to be a time to celebrate with your friends and family. Unfortunately, the darker side of humanity always lurks in the corners regardless of the time of year. This column addresses the issue of Elder Financial Exploitation.

As people age (hereinafter referred to as an “elder” or “elders”), many of them begin to rely on children,

This Week at the Reel Deal

on December 18, 2013 - 8:13am
Reel Deal Theater

The films we are opening this week will continue through Christmas. On Thursday, after much consideration we will open Anchorman 2. On Friday we open Walking with Dinosaurs 3D, and Saving Mr. Banks. The Hobbit: Desolation of Smaug will continue through Christmas.

Saving Mr. Banks is really our Christmas movie. We originally did not make the cut, as Disney is releasing only 2,000 prints. Because of the small size of our town, we are not usually in the running until there is a 2,500-3,000 print release.

Food on the Hill: Spinach Chicken Roll-ups with Swiss Cheese Sauce

on December 17, 2013 - 10:52am

This week's Recipe: Spinach Chicken Roll-ups with Swiss Cheese Sauce

Photo by Sue York/


6 tablespoons butter, melted
6 tablespoons flour
1 ¾ cup milk
1 cup heavy cream
1/2 cup dry white wine
1/4 teaspoon ground nutmeg
1/2 teaspoon salt
1/4 teaspoon pepper
1 pkg frozen chopped spinach, drained and squeezed until very dry
2 cups chopped cooked chicken
3 cloves garlic, pressed
1 cup cottage cheese
1 egg, beaten
1/2 cup Parmesan cheese
8 oz Lasagna noodles(with curly edge if you can find them), cooked and cooled
6 oz shredded swiss cheese

Yang: Having Bitten Off More Than I Planned…

on December 16, 2013 - 7:25am
Having Bitten Off More Than I Planned…

I don’t understand why people complain about the “shorter” period between Thanksgiving and Christmas. It matters little to me since I don’t shop for stuff or go into all-out decorative mode. I like minimalism; a couple of bare branches (with lights and a few ornaments) and pretty lights in the front yard do just fine … when I get to them. However, I do like making goodies as a “thank you” gesture for some friends and a few acquaintances. So I have been cooking and baking up a storm. In that regard, time does feel short.

I am stating

Education 101: On the Backs of Our Teachers

on December 15, 2013 - 9:20am
Education 101: On the Backs of Our Teachers
By Save Our Schools Los Alamos

Welcome back to Education 101, the weekly column that explores K-12 public education funding. As a preface to today's column, because it touches on school system compensation, we'd like to disclose that there are no school employees or family members of school employees involved in the development of these columns; just concerned parents and citizens.

We'd like to start by reviewing some issues outlined in previous columns.

In 2011, New Mexico ranked 33rd out of 50 states in state and local per pupil K-12 education

Fitness Column: Twelve Days of Christmas (Fitness)

on December 14, 2013 - 7:09am
Fitness Column
Twelve Days of Christmas (Fitness)

Looking to add something seasonal to your workout routine? Try this total body workout just for fun.

On my 12th Christmas workout, my true love made me do:

  • 12 minute treadmill
  • 11 ab crunches
  • 10 biceps curls
  • 9 leg lunges
  • 8 dumbbell rows
  • 7 back extensions
  • 6 shoulder presses
  • 5 triceps dips
  • 4 push ups
  • 3 pull ups
  • 2 minute jumping jacks
  • and a 1 minute wall squat.

Happy Holidays to one and all!

Kent Pegg is a certified personal trainer and the owner of the Los Alamos Fitness Center.

How the Hen House Turns: A First Christmas with A First Dog

on December 13, 2013 - 7:39am
How the Hen House Turns: Routine Equals a Cure-all
Column by Carolyn A. (Cary) Neeper, Ph. D.

The tradition goes back to the first Christmas I remember. I had just turned three years old. Early Christmas morning, my brother and I had crept into the living room to see what Santa had left in our stockings, but we got caught and told to stay in the hallway.

Pa and Ma disappeared for a moment, and then came back with funny smiles on their faces. Pa handed us a string to pull. “Gently,” he said. The string wiggled and pulled a little, then went slick.

Solo Traveler: The Soloists

on December 12, 2013 - 7:41am
Rocky Mountain Park scene. Photo by Momo Vuyisich
A stream in Rocky Mountain Park. Photo by Momo Vuyisich
Solo Traveler: The Soloists

I was in high school when I read Isabella Bird’s famous book A Lady’s Life in the Rocky Mountains.

She was a 19th century British explorer who supported herself with writing. She traveled alone most of the time, and found that “pluck” was rather admired in the American West.

Most people were filled with too much admiration for her solo travel and independent spirit to do her any harm.

Food on the Hill: Party Meatballs

on December 10, 2013 - 8:19am

This week's recipe: Party Meatballs


2 pounds beef (90% or more)
1/3 cup dried parsley flakes
2 tablespoons soy sauce
1/2 teaspoons garlic powder
2 cups Rice Krispies
2 eggs
1/4 teaspoon pepper
1/3 cup ketchup
3 tablespoons very chopped onions
1/2 cup brown sugar
1/2 cup ketchup
2 teaspoons Worcester sauce
2 teaspoons hot sauce
2 tablespoons grape jelly
1/4 cup vinegar
1 can tomato sauce


Meatballs: Combine all ingredients and mix with hands.

Photo by Sue York/

Form into walnut size balls and place on baking

Yang: More Spice In Group Life: Multicultural Working Groups

on December 9, 2013 - 7:08am
More Spice In Group Life: Multicultural Working Groups

I have said it before and I will repeat it as often as my chosen topic calls for it: Cross-cultural issues, or diversity issues, are very personal, and therefore potentially emotional. The illustrations in last week’s entry (A Brit Insulted An Asian Woman In Germany) were “minor,” superficially, but the impact was long lasting.

Education 101: It Can't Be That Bad; What About the $8 Million in Federal Funding?

on December 8, 2013 - 11:40am
Education 101: 
It can't be that bad; What About the $8 Million in Federal Funding?
By Save Our Schools Los Alamos

Los Alamos Public Schools have received supplemental funding from the federal government for operating expenses since the town was created in the 1940s. The federal government fully funded the schools until 1950, when the schools became part of the New Mexico system.

Column: Valles Caldera National Preserve Suspends Open Hiking

on December 7, 2013 - 9:27am
'Temporarily Closed' signs atop barb wire fences greet the public at the top of hiking areas on Pajarito Mountain. Photo by Greg Kendall

Los Alamos Daily Post

It was incredibly disheartening news to read that the Valles Caldera National Preserve Trust Board had suspended open hiking before it even began. I looked forward to hiking up to the Caldera Rim of Canada Bonito without having to stop at the sharp barbed wire fence that carries the "Valles Caldera National Preserve - Temporarily Closed" signs. Alas, it is not to be.

Pain Free Athlete: Posture Alignment on Aerobic Machines

on December 6, 2013 - 8:12am
Pain Free Athlete

Posture Alignment on Aerobic Machines

When exercising on an aerobic machine (elliptical, treadmill, bike, stair stepper, etc.) our intent is to condition our cardiovascular system. We are concerned with our heart rate, breathing and fatigue. It is all about our heart and lungs. Seldom do we consider the biomechanics needed to reach our workout intensity. Consequently, people are hunching over the machines, leaning forward and getting hurt.

Six posture related injuries from aerobic machines:

1. Ligaments are permanently stretched
Common in the pelvic

How the Hen House Turns: Routine Equals a Cure-all

on December 4, 2013 - 11:57am

How the Hen House Turns: Routine Equals a Cure-all
Column by Carolyn A. (Cary) Neeper, Ph. D.

How do you restore a hen lost in what seems like depression—not eating, not getting enough calcium to lay an egg, not returning to the pen with the others for the afternoon treat?

Expensive mealy worms were not working. I tried melon rind laced with crushed calcium pills and sprinkled onto fresh corn husks.

No worries. There seems to be relief in routine—the magic required when caring for domestic animals. Americia becomes her old self when the time comes to forage outside the pen.


Solo Traveler: Traveling With Friends

on December 3, 2013 - 8:21am
Solo Traveler: Traveling With Friends

My mother has a friend who has traveled the world alone for the last 40years. When mom hinted she’d love to go on a trip, her friend diplomatically answered, “I wouldn’t want to jeopardize our friendship.”

Traveling with other people can certainly change a relationship. I have known of a few couples who started out as friends on a trip and ended up getting married later on. It’s also not unusual for an extended trip to seriously strain a marriage.

From personal experience, I can attest to being surprised at how a person I knew before

Food on the Hill: Fettuccine Alla Puttanesca

on December 3, 2013 - 7:24am
This Week's Recipe: Fettuccine Alla Puttanesca
Photo by Sue York/
1 pound of spaghetti, cooked and drained
5 tablespoons of olive oil
3 cloves of garlic pressed
1 to 2 ounces of anchovy fillets
½ to 1 teaspoon red chili flakes
6 Roma tomatoes cut up or 10 oz of good canned chopped tomatoes
1 cup of black olives, pitted and chopped in half
½ cup Kalamata olives, pitted and chopped in half
2 tablespoons of capers
2 tablespoons tomato paste
Chopped basil, for garnish
Fry the garlic in the olive oil for 30 seconds.

How the Hen House Turns: Dogs Can Taste That Stuff

on December 1, 2013 - 9:19am

How the Hen House Turns: Dogs Can Taste That Stuff
Column by Carolyn A. (Cary) Neeper, Ph. D.

Have you ever tasted dog food? Wow. Bland. I had to learn the hard way that dogs can taste that stuff. I wondered, because DeeDee and Scooter have always snarfed the dry biscuits down as if they'd never see food again.

Now I know why. It was because they probably survived on their own for a week at age two or three months (after the fire in 2000) by eating whatever—or whenever a kind person responded to their big eyes and smudgy black and white spots would give them.

Once, when I wanted to see if

Education 101: Save Our Schools Los Alamos Meets With NMPED Deputy Secretary Aguilar

on December 1, 2013 - 8:46am

Education 101: 

Save Our Schools Los Alamos Meets With NMPED Deputy Secretary Aguilar
By Save Our Schools Los Alamos

Local Supplements to Operating Expenses

Representatives of Save Our Schools Los Alamos met with Deputy Education Secretary for Finance and Operations Paul Aguilar Friday, Nov. 22 to discuss a letter we sent to Secretary-Designate Skandera back in September.

What I’m Thankful For This Year

on November 28, 2013 - 9:10am


Each November I compose and send to relatives and friends a “Thanksgiving Thankful List” for the preceding year.

My wife Deb and I enjoy our life in red rock southern Utah and have many things for which we are thankful. We hope sharing them brings a smile and an acknowledgment that even in tough economic times there are things for which to be grateful. Below is the 2013 list.

  • We are thankful for the invention of the non-kinking garden hose. (After considerable Internet research, I could not pin down the inventor.

Skin Care Column: Conquering Rosacea

on November 28, 2013 - 6:52am
Skin Care Column: Conquering Rosacea

Rosacea is a condition of excess blood (hyperemia) characterized by congested capillaries (erythema) and permanent capillary widening ordilation (telangiectasia).

Studies have shown that blood flow from the face via the veins to the brain, are suppressed in patients with Rosacea. Therefore, a functional impairment of blood flow and abnormal vascular response to heat and other stimuli may create changes in the facial skin leading to the disease.

Youth Matters: Why Pay Attention to Attendance?

on November 26, 2013 - 1:09pm

Youth Matters
Why Pay Attention to Attendance?

Why does your child miss school? Ask parents this question and you might be surprised at the variety of answers you receive.

  • “He needs a break and a day off once in a while.”
  • “She has so much to do, she needs to stay home to catch up.”
  • “He has a lot of trouble getting up in the morning.”
  • “She’s only a third grader. Surely she won’t miss much.”
  • “He isn’t feeling well. And he really hasn’t been acting like himself lately.”

A day off here, a few tardies there – these absences may not seem like much, but according to

Food on the Hill: Savory Monkey Bread

on November 26, 2013 - 8:42am

This Week's Recipe: Savory Monkey Bread

Photo by Sue York/


Around 20 frozen dough dinner rolls, defrosted
10 pieces of bacon, fried until crispy and then crumbled
2-3 oz of melted butter
2 cloves of garlic, pressed and added to the butter
Italian Seasonings
Good parmesan cheese, grated fine. (Optional)
Piece of aluminum foil to cover the pan during the last part of cooking.


Take each piece of dough and split it in half. With your thumb make a well in the center of each piece.

A Thanksgiving Essay By David Izraelevitz

on November 24, 2013 - 9:24am
Los Alamos County Council

“The only time we close is for Thanksgiving.” Many years ago, while traveling through a city I have long forgotten, I had stopped for dinner at a Chinese restaurant, where I overheard the owner chatting with a departing couple. “You’re not closed for New Year’s?” the man persisted. The owner’s heavy accent seemed to thicken with his emphasis. “We only close for Thanksgiving. It’s the only day.”

This time of year always brings back to memory that brief exchange.