|
|
Gas Theft in Canon City was first reported on December 29, 2022
Free Legal Aid Clinic to be Held Jan. 11
The West Custer County Library will be accepting reservations once again for the monthly free legal clinic for persons that don’t have an attorney. Please contact the library at 719-783-9138, to be added to the signup sheet for the Wednesday, January 11 consultations.
By pre-arranged scheduling, volunteer attorneys will assist one-on-one, via computer link, in answering questions, helping fill out forms, and explaining the process and procedure for civil legal issues including family law, civil litigation, property law, probate law, collections, appeals, landlord-tenant law, veteran’s benefits, and civil protection orders. The volunteer attorneys, however, do not represent you just because they help you at this clinic. This clinic is information-only and is not a substitute for legal representation. You have the right to retain an attorney of your choice at any time, and are advised to do so.
Also, please go to www.checkerboard.co for one-click access to all forms, statutes, videos, instructions, and flowcharts.
Direct questions about this free service to Ric Morgan at 303-520-6088, or by email at morgan@hayday.org.
- Press Release via Virtual Pro Se Clinic
By pre-arranged scheduling, volunteer attorneys will assist one-on-one, via computer link, in answering questions, helping fill out forms, and explaining the process and procedure for civil legal issues including family law, civil litigation, property law, probate law, collections, appeals, landlord-tenant law, veteran’s benefits, and civil protection orders. The volunteer attorneys, however, do not represent you just because they help you at this clinic. This clinic is information-only and is not a substitute for legal representation. You have the right to retain an attorney of your choice at any time, and are advised to do so.
Also, please go to www.checkerboard.co for one-click access to all forms, statutes, videos, instructions, and flowcharts.
Direct questions about this free service to Ric Morgan at 303-520-6088, or by email at morgan@hayday.org.
- Press Release via Virtual Pro Se Clinic
|
|
Letter to the Editor: Community Chorale Thanks Everyone for Their Support
Dear Editor,
Tis the season of blessings and we are indeed very blessed to live in such a giving and caring community. On behalf of the Wet Mountain Valley Community Chorale, I would like to express our appreciation for the support received at the annual “Lessons and Carols” Christmas concert held on December 11.
Thanks to generous community and chorale members, we were able to support the Altitude Community Fitness Facility/Custer 2020 this year and will be able to acquire some new music for next year’s concert. Thank you to Valley Bible Fellowship and Custer County Schools for the practice space and for use of the risers. Special thanks to the members of Sangre de Cristo Cowboy Church for the beautiful venue and serving of refreshments, the wonderful readers of the scripture lessons, our soloists, our director Sarah Peachey, and our accompanist Cheryl Pinnella.
This is truly a community- wide endeavor and we look forward to next year, inviting all of those in the community who love singing to join us in celebrating the birth of Jesus. Happy and blessed 2023 to all!
- Amy Perschbacher
Wet Mountain Valley Chorale Board Member
Tis the season of blessings and we are indeed very blessed to live in such a giving and caring community. On behalf of the Wet Mountain Valley Community Chorale, I would like to express our appreciation for the support received at the annual “Lessons and Carols” Christmas concert held on December 11.
Thanks to generous community and chorale members, we were able to support the Altitude Community Fitness Facility/Custer 2020 this year and will be able to acquire some new music for next year’s concert. Thank you to Valley Bible Fellowship and Custer County Schools for the practice space and for use of the risers. Special thanks to the members of Sangre de Cristo Cowboy Church for the beautiful venue and serving of refreshments, the wonderful readers of the scripture lessons, our soloists, our director Sarah Peachey, and our accompanist Cheryl Pinnella.
This is truly a community- wide endeavor and we look forward to next year, inviting all of those in the community who love singing to join us in celebrating the birth of Jesus. Happy and blessed 2023 to all!
- Amy Perschbacher
Wet Mountain Valley Chorale Board Member
Happy New Year!
Time for another new start. Many of you have probably started your weight loss New Year’s resolution. That’s great..maybe…
I am going to give you some recommendations to help you out. First off, don’t make it drastic. Don’t start eliminating everything you usually eat. Too many people do this. They go from eating 2,000 calories of processed, high- carb food to no carbs and 1,200 calories of “health” food like lettuce and yogurt. This is a really good way to set yourself up for failure and potentially getting ill, not to mention that it is not sustainable.
Your body needs fuel and you have to make sure that you are giving it enough! With a drastic calorie cut, you are going to feel hungry all the time, lack energy, you might even get a daily headache and well, you are probably not going to be enjoyable to be around, but hey, you might see those numbers on the scale moving down, but for how long?
We have all done this before, haven’t we? I know I have. How long are you going to stick with it this time? Believe me, I am not trying to discourage you from making changes. However, I am trying to get you to make a lifestyle change and stop with the dieting! Drastic calorie cutting and starvation is not the way to do it.
One of the best things you can do for yourself is figure out how many calories you actually need to be consuming daily. Here is a great calorie calculator to get you started. It also has a link to figure out your ideal body weight too.
https://www.calculator.net/calorie-calculator.html
Without having a ballpark idea of how many calories you should be consuming, it is hard to plan out proper nutrition. The one thing about the calorie calculators is that you have to be honest about your activity level. Unless you are working out every day, most people are going to be at the sedentary level. As you get healthier and more active, you can then go in and recalculate.
The other thing some may be doing is starting a workout program. Again, take it slow. Let your body adjust and ease into it. You want to prevent injury and you don’t want to get so sore from exercising that it makes you discouraged and give up. Walking is the best exercise that you can start. Slow and steady and then increase a little at a time.
So where to start? Start by paying attention to portions and read labels. Measure or count out a serving. Add more fruits and vegetables to your daily food. Make small changes. If you are someone that doesn’t usually eat fruit and vegetables, start by adding a fruit to your breakfast and a vegetable to your dinner. Do it gradually over time.
The other important thing you can do is educate yourself. Learn what foods are carbs, what foods have hidden sugar, what foods are high calorie for very small portions. Look up recipes. If you are having chicken for dinner, “google” healthy chicken recipes. An easy rule of thumb for cooking, is no frying, and bake, grill, or saute, instead. Avoid breading and frying your meat. If you want a potato go with baked or roasted over fried.
Watch the calorie count in salad dressings. Go with basic vinaigrettes. Your creamy ones like ranch and blue cheese add up really quick. Also, a squeeze of lemon and some balsamic vinegar are a good choice. Olive oil is not a low- calorie food, 1 tbsp. Can have 120 calories!!
Remember, ultimately you are the one in control of what is on your fork, so choose wisely, and good luck on your journey!
I am going to give you some recommendations to help you out. First off, don’t make it drastic. Don’t start eliminating everything you usually eat. Too many people do this. They go from eating 2,000 calories of processed, high- carb food to no carbs and 1,200 calories of “health” food like lettuce and yogurt. This is a really good way to set yourself up for failure and potentially getting ill, not to mention that it is not sustainable.
Your body needs fuel and you have to make sure that you are giving it enough! With a drastic calorie cut, you are going to feel hungry all the time, lack energy, you might even get a daily headache and well, you are probably not going to be enjoyable to be around, but hey, you might see those numbers on the scale moving down, but for how long?
We have all done this before, haven’t we? I know I have. How long are you going to stick with it this time? Believe me, I am not trying to discourage you from making changes. However, I am trying to get you to make a lifestyle change and stop with the dieting! Drastic calorie cutting and starvation is not the way to do it.
One of the best things you can do for yourself is figure out how many calories you actually need to be consuming daily. Here is a great calorie calculator to get you started. It also has a link to figure out your ideal body weight too.
https://www.calculator.net/calorie-calculator.html
Without having a ballpark idea of how many calories you should be consuming, it is hard to plan out proper nutrition. The one thing about the calorie calculators is that you have to be honest about your activity level. Unless you are working out every day, most people are going to be at the sedentary level. As you get healthier and more active, you can then go in and recalculate.
The other thing some may be doing is starting a workout program. Again, take it slow. Let your body adjust and ease into it. You want to prevent injury and you don’t want to get so sore from exercising that it makes you discouraged and give up. Walking is the best exercise that you can start. Slow and steady and then increase a little at a time.
So where to start? Start by paying attention to portions and read labels. Measure or count out a serving. Add more fruits and vegetables to your daily food. Make small changes. If you are someone that doesn’t usually eat fruit and vegetables, start by adding a fruit to your breakfast and a vegetable to your dinner. Do it gradually over time.
The other important thing you can do is educate yourself. Learn what foods are carbs, what foods have hidden sugar, what foods are high calorie for very small portions. Look up recipes. If you are having chicken for dinner, “google” healthy chicken recipes. An easy rule of thumb for cooking, is no frying, and bake, grill, or saute, instead. Avoid breading and frying your meat. If you want a potato go with baked or roasted over fried.
Watch the calorie count in salad dressings. Go with basic vinaigrettes. Your creamy ones like ranch and blue cheese add up really quick. Also, a squeeze of lemon and some balsamic vinegar are a good choice. Olive oil is not a low- calorie food, 1 tbsp. Can have 120 calories!!
Remember, ultimately you are the one in control of what is on your fork, so choose wisely, and good luck on your journey!
|
|