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Health and wellness magazine for northern Colorado

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Page 1: Healthline March 2011
Page 2: Healthline March 2011
Page 3: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 3

Jess No Less:Jessica Benes begins ana.m. workout program

Page 4

Hearing impaired teens go high tech ....... pg. 16Exercise as a family .................................. pg. 17Crandoodles .............................................. pg. 20Uncommon Sense with Dr. Firestein........ pg. 21Attend Loveland health fairs..................... pg. 22Loveland health briefs .............................. pg. 26Loveland health calendar ......................... pg. 26

Health Line of NorthernColorado is a monthly

publication produced by theLoveland Daily Reporter-Herald. The information

provided in this publication isintended for personal, non-commercial, informational

and entertainment purposesonly and does not constitute arecommendation or endorse-

ment with respect to anycompany, product,

procedure or activity. Youshould seek the advice of aprofessional regarding your

particular situation.

For advertisinginfor mation,

contact:Linda Story,

advertising director:970-635-3614

For editorialinformation, contact:

Jade Cody,special sections editor:

970-635-3656jcody@r eporter-herald.com

Jennifer Lehman,special sections reporter:

970-635-3684jlehman@r eporter-herald.com

also inside

6

depar tments

FitnessExercises for yourgluteus maximus

Healthy Drinking:Enjoy alcohol withoutwrecking your diet

Page 12

Lose the Junk:Remove junk food fromyour children’s diet

Page 6

Health in a Handbasket:Taking a Max Muscleapproach to my nutrition

Page 8

Health Hero:Board of Healthrecognizes contributionsto public health

Page 10

fe a t u r e s

contents

Page 15

Buying fitness equipment Page 23

Senior HealthWork out for mental health Page 24

Nutr itionCounting cholesterol Page 5Nutrition Quiz Page 7Nutrition in a nutshell Page 14Fiber: why you need more Page 18

Page 4: Healthline March 2011

4 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

HL Jess No Less

let the

LESSLESSJESSJESS

NONO

now

then

RH photos/Jade CodyOrchards Athletic Club Fitness Director Brad Sawatzky leads Jessica Benesthrough an early morning workout.

Jessica BenesRepor ter-Herald

I hit a weighted ball with my face twicethis month and fell off a machine.My new trainer only laughed a little.

Guess what I went and did? Startedworking out with a personal trainer at Or-chard’s Athletic Center.

“Are you going to write about what awhiner you are to all of Loveland?” mytrainer Brad Sawatzky asked me during mysecond training session.

Yes I am.I get up at 5:15 a.m., eat two pieces of

multi-grain toast with peanut butter, head tothe gym and do a lot of things that makeme sore for days but are for the bettermentof my body. I think.

I’m not a morning person. People whoget up before 7 a.m. baffle me. However, Idecided to make a commitment, stick to itand see what happened.

I found out that I feel really good, and Ihave more energy throughout the day —apart from the muscles yelling at me abouthow I abused them.

Yo u ’re not abused, muscles, you’re get-ting stronger.

Brad says inspiring things like:“This is going to be awesome for both of

us,” “You probably can’t hear me throughthe wheezing,” “I saw that stink-eye,” and “I

can’t change your habits. Only you canchange your habits.”

It’s actually very motivational.But don’t tell him that.I’m learning what to do at the gym when

I go there, I’m accountable (which makesme get up and go) and I’m trying to eat bet-ter. “Tr y i n g ” being the operative word as ev-ery time Brad asks me how my nutrition hasbeen, I’ve recently eaten pasta for supper ordrunk an alcoholic beverage.

I’m working on that. This stuff doesn’thappen overnight.

No pasta in the evenings apparently. Anddid you know you should eat somethingbefore you go work out, because cars can’trun without gas?

Brad, fitness director at Orchards( o rc h a r d s b r a d @ g m a i l . c o m ) ,offers the following advicewhen starting to work out:

• Burn more calories thanyou take in, either by exercis-ing more or eating less. Thatone should be a no-brainer.

• Exercise in the morningif possible, because it willboost your metabolism andeverything you do first thingin the morning sets it for the

rest of the day.• Eat a protein and complex carbohy-

drate before going to the gym. Avoid citrusand dairy, which can cause irritation or anupset stomach.

• Set a reasonable goal for the week.Don’t jump from zero days of exercise tofour days. Starting out with big goals mightset you up for failure, because you’ll burnout quickly and get too sore. “It’s that ol’slow and steady wins the race,” Brad said.

• Don’t focus on the same muscle groupevery day. Alternate days. Muscles need 48-72 hours to recuperate.

• Do 45-60 minutes of high intensity ex-ercise in a workout coupled with a bal-anced diet for the best results. “The key tofitness is quality, not quantity,” Brad said.

Jessica Benes is a newsroom assistantand writer for the Loveland Reporter-Herald. This column is meant toencourage people struggling withhealthy-eating and weight loss byoffering advice from experts andsharing her own progress. ContactBenes at [email protected].

Jess No Less

a.m. workoutsbegin

Page 5: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 5

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HL Nutr ition

S o u rc e : Courtesy of the UCSF Medical Center)

cholesterolby the numbers

Shrimp: 194 mg

Egg: 212 mg

countingcholesterolMetro Creative Services

Individuals are often told to monitor their cholesterolconsumption. This can be difficult if people don’tknow how much cholesterol their daily diet contains.

People with heart problems or at risk for heart prob-lems or those with high cholesterol will often be instruct-ed by a doctor to make dietary changes to reduce choles-terol consumption. Generally the guideline is to take in300 or fewer milligrams per day of dietary cholesterol.

Cholesterol is only found in foods that come from ani-mals. This means that fruits, vegetables and grainswill not have any cholesterol, unless they aremixed with animal products, such as inbaked or processed goods.

To help people make smarter choicesabout foods and to learn the cholesterolcontent of many of their favorite choices,her e’s a list of the cholesterol content ofcommon menu items.

Whole milk (1 cup):33 mgLow-fat milk (1 cup): 10 mgNon-fat milk (1 cup): 4 mgWhole yogurt (1 cup): 29 mgNon-fat yogurt (1 cup): 10 mgButter (1 tsp): 11 mgMargarine (1 tsp): 0 mgEgg (1): 212 mgSalmon (3.5 oz):63 mgCrab (3.5 oz): 52 mgLobster (3.5 oz):71 mgShrimp (3.5 oz):194 mgSquid (3.5 oz): 231 mgLean beef (3.5 oz): 78 mg

Sirloin (3.5 oz):89 mgVeal (3.5 oz): 135 mg

Lamb shank (3.5 oz): 106 mgPork tenderloin (3.5 oz): 79 mgPork chop (3.5 oz):85 mgHam (3.5 oz):53 mgChicken, no skin (3.5 oz): 85 mg

Page 6: Healthline March 2011

6 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

Alison JohnsonM c C l a t c h y-Tr i b u n e

Kids used to a steadydiet of sugar and fatcan change — and

parents can help make theswitch less painful. “It’s aboutbalance,” said Babs Benson,R.N., director of the HealthyYou weight managementprogram at Children’s Hospi-tal of the King’s Daughters inNorfolk, Va. “Frequency andquantity are key.”

E m p h a s i zem o d e ra t i o n .Offer junk food occasionally —not daily — and keep portionsizes as small as possible.

Educate kids.Explain that you’re making achange not to punish thembut to help them be strongerand smarter.

Introduce healthiers n a ck s.Instead of Oreos, offer sweet-ness in the form of grahamcrackers or small boxes ofraisins. Try fun shapes — l i kecelery stalks with peanutbutter and raisins, aka “ants-on-a-log” — and healthy dipssuch as hummus.

Make homemadeversions of favorites.Create pizzas with whole-wheat English muffins, tomatosauce and low-fat mozzarellacheese, or cook fries byspraying potato wedges witholive oil, sprinkling on salt andbaking at 375 degrees forabout 15 minutes per side.

Don’t cut out snacks.Kids need them to maintainenergy. Just put out healthychoices when you knowt h ey ’re hungry, perhaps witha small treat on the side.

Get rid of junk.If big bags of chips andcandy aren’t in yourpantry, no one can raidthem.

Offer non-food rewards. Stop using junk food as a prize for good behavior.

losethe

junk

Page 7: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 7

By Sam McManis • McClatchy-Tr ibune

S o u rc e : www.cnpp.usda.gov/dietar yguidelines.htm

Ready for some light reading? Light as in eating light. Trythe government-issued report “Dietary Guidelines forAmericans.” Take our quiz based on facts and recom-

mendations we gleaned from the guidelines.

What percentage ofthe calories inpeople’s diets

should come fromsaturated fatty acids?

a) Less than 5 percentb) Less than 10 percentc) Less than 25 percent

What is therecommendation onalcohol consumption?

a) Three drinks a day for men,two for women

b) One drink for men and womenc) Two drinks for men, one for

women

True or false: Pregnant women should limit white tuna to6 ounces a week due to high methyl mercury content.

The report calls for people to limit theirdaily cholesterol intake to 300 milligrams.Which of the following exceeds that limit?

a) 3.5 ounces sponge cake

b) One boiled egg

c) 3.5 ounces beef kidney

The maximum daily sodium recommenda-tion is 2,300 milligrams. But what are thestricter sodium guidelines for those 51 and

older, or those of any age who are African Americanor have hypertension, diabetes or chronic kidneydisease?

a) 1,500 mg

b) 1,000 mg

c) 750 mg

1: b; 2: c; 3: c (boiled egg: 225 mg; sponge cake:260 mg; beef kidney: 375 mg); 4: True.; 5: a

nutrition quiz:government guidelines

1 2

3

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Page 8: Healthline March 2011

8 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

Jade CodySpecial Sections Editor

This month for Health in a Handbas-ket, I decided to try to re-mold mybody a bit, tightening up the

squishy parts and increasing lean muscle.In short, be more like an F-18, if I may,Mr. Sheen.

I weighed 155 pounds at the beginningof this experiment on Feb. 21. My goal isto put on 10 pounds of lean muscle andone pound of mustache while cutting mybody fat at a rate of a pound a week. To

do it, for the next eightweeks I am following astrict and nonsensical nutri-tional regimen, completewith supplements, as pre-scribed for me by ChrisMader, Max Muscle’s in-house Certified NutritionCoach.

Mader put me on a balanced dietspread over six meals a day, along withsupplements from Max Muscle (which Iwill most certainly pretend are steroids tofake out my muscles). I plan to drink theprotein shakes through a syringe for max-imum effect. If I could inject them into myrear cheek, I’d do it.

Anyway, Mader explained to me thateating small, moderate amounts of calo-ries throughout the day teaches mymetabolism to be more efficient. With amore efficient metabolism, and the rightbalance of protein and calories, he said Iwould build more lean muscle and rid mybody of fat.

During my initial consultation, Madortook my physical stats (basic things suchas height, weight, my thread count —

Egyptian Cotton of course) and then mea-sured my body fat. He used a machinethat I held in my hands, and it shot sometype of electrode submarine through mybody, very similar to what happens in themovie “Fantastic Voyage.” The people onthe submarine then used carpentry equip-ment, plunger shoes and tiny ropes to tra-verse around and measure my fatty parts.Then they sent the results back to Madorby way of walkie-talkie. It was a very,very exciting process. Plus, once it wasover I got to keep the submarine, which isjust awesome for bath time.

Anyway, I almost fell out of my chairwhen Mador read my fat number aloud.My body fat is at a squishy 13.5 percent. Iwas expecting sub-10, but I know mysubmarine buddies would not lie.

So by putting a little color on my fork,along with about a truckload of proteinand a dash of magical elixirs, I willbecome a lean, pretty nice actually,machine. I’ll let you know theresults next month.

HL Health in a Handbasket

Health in a Handbasket

Health in a Handbasketis a monthly feature in whichI try a health-related adven-ture and write about it. If youhave an idea for a newadventure, write to me atjcody@r eporter-herald.com.eating

MEAL ONE3 cups skim milk1 scoop Max Muscle

Gourmet Protein Mix1 apple6 mixed nuts

MEAL TWO3/4 oz. pretzels1 scoop Max Muscle

Gourmet Protein Mix

MEAL THREE3 cups skim milk5 oz. beef1 cup carrots, raw6 mixed nuts

MEAL FOUR

1 cup skim milk

1 scoop Max MuscleGourmet Protein Mix

MEAL FIVE

11/2 cups pasta

5 oz. lean beef1/2 cup spaghetti sauce

8 large olives

MEAL SIX

1 cup skim milk

1 scoop Max MuscleGourmet Protein Mix

a typical day in my mouth

themaxw ayTime to cut bodyfat following a MaxMuscle meal plan

13.5%

Page 9: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 9....

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Page 10: Healthline March 2011

10 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

Photo courtesy Health District of NorthernLarimrer County

Carol Plock was named 2010’s PublicHealth Hero, along with the Health Dis-trict of Northern Colorado where she isthe executive director.

Public Health

Jennifer LehmanSpecial Sections Reporter

Each year the Larimer CountyBoard of Health presents theJoseph Jabaily Public Health Hero

Award, recognizing an individual orgroup that has made a significant contri-bution to public health or contributionsto public health over time.

The award is named for Dr. JosephJabaily, a Loveland neurologist killed ina charitable biking race in 2004.

Jabaily was an example of publichealth in action, said Dr. Adrienne

LeBailly, director of the Larimer CountyDepartment of Health and Environment,demonstrated through both his profes-sional practice and work as a volunteeron his free time. Jabaily was a memberof the Thompson Valley School DistrictBoard of Education and at the time of hisdeath was running for legislature as anindependent with plans to advocate forpublic health, health care for the unin-sured and education.

When he died, the board of healthconsidered it a great loss for the localcommunity, county and state, LeBaillysaid.

in ActionLocal award commends advocatesof public health in Larimer County

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Page 11: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 11

The Larimer County Depart-ment of Health and Environ-ment is currently collecting

nominations for 6th Joseph JabailyPublic Health Hero Award. The re-cipient is chosen by the LarimerCounty Board of Health.

Nominations are due on March31.

Individual criteria fornominees are:

• Nominees must either live orwork in Larimer County.

• Nominee does not need to be apublic health professional (could bea judge, a volunteer, a teacher etc).

• Nominations can be either foran individual or a team effort.

• Nominee cannot be a currentemployee of the Larimer CountyDepartment of Health and Environ-ment or a current Board of Healthm e m b e r.

Former recipients of the awardare environmental scientist FrankVertucci, Ph.D., 2006; local obstetri-can/gynecologist Larry Kieft, MD,2007; Jane Higgins, MD, physician atCSU’s Hartshorn Health Service,2008; Lupe Harbison, local healtheducator and promotora, 2009; andCarol Plock, director of the HealthDistrict of Northern Larimer County,2010.

For more information, go towww.larimer.org or call970-498-6700.

— Source: Larimer County

Nominationsfor 2011 Public

Health HeroAward dueMarch 31

Public health is looking at thehealth of an entire community,LeBailly said, frequently not throughmedical care, but through other toolsand efforts. The Department ofHealth and Environment asks, whatcan we do to improve the overallhealth of the people of Larimer Coun-ty?, LeBailly said.

“I think the award has been phe-nomenal — public health is notsomething the community sees orr ecognizes,” said Carol Plock, execu-tive director at the Health District ofNorthern Larimer County. “It’s thatthing that helps keep people safewithout them even knowing it.”

Last spring, Carol Plock and theHealth District of Northern LarimerCounty, where Plock is the executivedirector, jointly received the 5thJoseph Jabaily Public Health HeroAward for their significant contribu-tions in the community campaign toprepare for the H1N1 flu and coordi-nate vaccination clinics in 2009.

The mission of the Health Districtof Northern Larimer County is to im-prove the health of our community,Plock said.

LeBailly said both Plock and theHealth District were key players inpreparing for the virus and that Plockput together a pandemic flu planningcommittee even before the HealthDepartment.

At the beginning, Plock said, “Wedidn’t know what was going to hap-pen. It was a pretty virulent disease;unknown, potentially lethal, and novaccine at that point in time.

“What was amazing was our com-munity’s willingness to step up andmeet that challenge together.”

The Health District employed theiralready close relationship with theLarimer County Department ofHealth and Environment, and collab-orated with players across the com-munity including CSU and hospitalsystems.

Plock said the project was a com-plete partnership.

“The Health Department deservesthe award just as much as we do, butthey give it so they can’t get it.”

Plock said she was surprised to re-ceive the award, “but it was incredi-ble to realize that people recognized

how much intensive hard work hadgone into that prior year.”

“I really appreciated the recogni-tion going to the whole health dis-trict, it wasn’t just me,” with manystaff members setting aside their livesand working long hours, Plock said.

You just roll up your sleeves andyou provide the services that thecommunity desperately needs, Plocksaid, “I was so proud of my staff forbeing able and willing to do that.”

The infrastructure developed todeal with the H1N1 preparation andseven vaccination clinics proved es-sential when the Health District,Health Department, CSU and thestate coordinated two vaccinationclinics in a week’s time in response tothe meningitis outbreak last year. Theoutbreak in Fort Collins killed threemen in a recreational hockey leagueand later a CSU student.

“Once you have that experienceand relationships with other organi-zations, it is much easier and quickerto pull it together again,” Plock said.

Over 10,000 meningococcal vacci-nations were administered in twoday-long clinics. The first day isthought by many to be the largestvaccination clinic yet in Larimercounty and perhaps the state, Plocksaid, with 7,600 vaccinations. Thestate provided the vaccinations for noc h a rg e .

Plock said relationships betweenorganizations are essential duringlarge public health risks.

“It takes more than one organiza-tion, often, to deal with huge publichealth risks, what (this award) does ishelp us recommit to having close re-lationships with the other partners sowhen a need comes up, we can orga-nize very rapidly and know exactlyhow to react.”

“I think it was remarkable for themto honor Joe Jabaily, because he wasjust one of those totally dedicated hu-man beings, but I really hope that(the award) continues over the yearsbecause I think it does make a bigdifference to those who receive it andto our communities understanding ofpublic health. It’s an infrastructureyou would not want to go away.”

Page 12: Healthline March 2011

12 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

Calorie

Jennifer LehmanSpecial Sections Reporter

In the past several years,multiple studies havecome out touting the

health benefits of limited al-cohol consumption.

How can one balance thehealth benefits of those fer-mented hops and grapeswith the additional caloriesand health risks?

It all seems to circle backto that tricky, all encompass-ing health (and life?) rule —be it twinkies or margaritas(or swearing, or intensepublic karaoke moments.)— moderation.

Moderate alcohol con-sumption is defined as onedrink a day for women andone-to-two drinks a day formen, said Elizabeth Long,registered dietician with Mc-

Kee Medical Center.Key words here: per day.“You don’t get to save that

all up for the weekend.”So what counts as a drink?

Recommended serving sizeis as follows:

Beer, 12 ounces; wine, 4ounces; 80-100 proof liquor,1-1.5 ounces.

Moderate alcohol con-sumption is also key toreaping the potential health

benefits, as drinking morethan that on average in-creases risks for a host ofmedical problems includingliver failure to type 2 dia-betes and cancer of the up-per gastrointestinal track andcolon, according to theCDC.

Stick to moderate intakeand potential benefitsinclude a lower risk ofcardiovascular disease.

Balancing theliquid calories,

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Page 13: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 13

Four substances provideyour body with calories:Fat, carbohydrates, protein,alcohol, though alcohol isnot required for survival.Alcohol has 7 calories per

gram, second to fat at 9 caloriesper gram, carbohydrates and

protein calories are bothmeasured at 4 calories per gram.

-- McKinley Health Center,University of Illinois atUrbana-Champaign

A small increase in the good kind ofcholesterol, HDL, happens regardless ofthe type of alcohol, Long said, but cautionsthat the best way to raise that good choles-terol is through physical activity.

“It is important to know that we don’trecommend that people start drinking ifthey don’t already,” Long said.

People hear that drinking red wine is agood source of antioxidants andflavonoids, Long said, but so are fruits andvegetables.

Other health benefits associated withmoderate alcohol intake include a loweroverall risk of death for middle age andolder adults and maintenance of brainfunction later in life.

But the CDC points out that moderatedrinking is also associated with an in-creased risk of breast cancer, violence,drowning and auto injuries.

Current moderate drinkers should alsobe aware of health conditions that can becomplicated by alcohol consumption,Long said, and ask their physicians aboutalcohol intake.

Neither the American Heart Associationor the CDC recommend taking up drink-ing, or drinking more, in an effort to reapthe health benefits linked to alcohol.

Portion control is not only key to enjoy-ing alcohol safely but for staving off theadded calories they bring to any diet.

As for calories: “Don’t start, if you don’talready drink, if you do already, make it fitwithin your total daily eating plan so thatyou aren’t consuming too many calories,”Long said.

Wines, red and white, are comparablein calories with a difference of 5-10 perserving, Long said, so it’s really a matter ofportion control than the type of wine.

Maryam Dadkhaha, a registered dieti-cian with the Nutrition Services atHartshorn Health Services at CSU, workswith college students to develop andmaintain healthy lifestyles. If looking to cutalcohol as a means of reducing caloric in-take, she recommends cutting back slow-ly, until reaching the number of drinks thatfits your goals.

“Wine coolers, margaritas, strawberrydaiquiris, rum and cokes — that’s wherethe extra sugar does come in,” Long said.

Long recommends using soda water orplain water for mixing instead, and lightbeers to reduce calories.

For microbrew buffs who simply cannotconsume mainstream light-calorie beer, it’sOK, there might just be some additionalplanning involved.

As a dietician, Long said that she canhelp fit any drink into anyone’s meal planif it doesn’t have additional sugar-laden liq-uids.

Average calorie content ofcommon alcoholic beverages,

according to the National Institutefor Health. Check out its alcoholcalorie calculator at http://rethinki n g d r i n k i n g . n i a a a . n i h . g o v / To o l sR e s o u rc e s / C a l o r i e C a l c u l a t o r. a s p

Beverage Serving Calories

Regular Beer 12 149

Light Beer 12 110

80-proof gin,rum, vodka,whiskey, tequila

1.5 98

Brandy, cognac 1.5 98

Liqueurs 1.5 188

Red Wine 5 96

Dry White Wine 5 90

Sweet Wine 5 126

Sherry 2 75

Port 2 90

Champagne 4 84

Vermouth, sweet 3 140

Vermouth, dry 3 105

Martini (traditional) 2.25 124

Martini (dry) 3 139

Cosmopolitan 2.75 146

Mojito 6 143

Piña Colada 9 460

Manhattan 3.5 164

Whiskey sour 3 122

Countingthe

Calor ies

Page 14: Healthline March 2011

14 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

Jill Wendholt SilvaM c C l a t c h y-Tr i b u n e

Step away from the vending machine.Or were you going to pull the lever fora packet of mixed nuts?

Nuts are an easily portable and tastysnack for busy people on the run. Tuck abag into a desk drawer, glove compartment,purse pocket or backpack for days whenthe munchies strike.

Recent nutrition studies rank pecans, wal-nuts and almonds among the most nutri-tious nuts because they are high in bothprotein and omega-3 fats. All three are ex-cellent sources of manganese. Walnuts addomega-3 and copper. Almonds offer an ex-cellent source of vitamin E.

All nuts are high in protein, as well asgood fats and fiber, potassium and magne-sium. To link to the latest studies on nuts, goto www.nuthealth.org, a site sponsored bythe International Tree Nut Council.

Despite all the good news about nuts, it’sstill a good idea to avoid tucking into abowl at a party, or you just might wind upeating more calories than you need.

Portion control is the key to enjoy-ing The Star’s SpicyMaple-Glazed Nuts.A serving of nuts isroughly 1/4 cup, ora “handful” ofnuts. We like to

nu t s h e l lnutr itionin a

SPICY MAPLE-GLAZEDNUTS

Makes 1 1/2 cups nuts

Ingredients:(6 servings; 1/4 cup each)1/2 cup pecan halves1/2 cup walnut pieces1/2 cup whole, unblanched almonds1 tablespoon maple syrup1/2 teaspoon cumin1/8 teaspoon cayenne1/8 teaspoon salt

Dir ections: Preheat oven to 300 degrees.Line a 10- by -15-inch jelly-roll pan withparchment paper.

Combine nuts in a mixing bowl. Drizzlesyrup over nuts, then sprinkle with season-ings. Toss to coat nuts evenly.

Spread nuts in a single layer on preparedpan. Bake 15 to 20 minutes, or until lightlytoasted, stirring midway through.

Nutritional information per 1/4 cup serving:248 calories (76 percent from fat), 22 gramstotal fat (2 grams saturated), no cholesterol, 9grams carbohydrates, 7 grams protein, 47milligrams sodium, 3 grams dietary fiber.

— Recipe developed for The Star by pro-fessional home economists Kathryn Mooreand Roxanne Wyss.

use a deviled-egg plate as a serving tray at aparty. Two “eggs” is equivalent to about 1/4

cup. Of course, it doesn’t really matter ifguests know that little trick. Easy-to-see por-tions help everyone avoid the trap of mind-less eating.

Back at the vending machine, you mightwant to check the label for the amount ofsodium added.

A spice mixture of cumin, cayenne andmaple syrup adds a spicy tang without asmuch salt.

Shopping tip: Real maple syrup is anexcellent companion for nuts. Regular orlight pancake syrup can be used, but watchmore closely for over-browning if pancakesyrup is used.

Nuts are high in natural fats, so they spoileasily. And they are not inexpensive. Buythem in bulk, then protect your investmentby storing them in the freezer for up to 1y e a r.

Serving tips: For a snack mix, combinespiced nuts with raisins, sweetened driedcranberries or chopped, pitted dried fruits, ifdesir ed.

William HagemanChicago Tribune

We have a real conflict when it comesto butts.

Most people like them. To admire, atleast. On the other hand, hardly anybody likestheir own. Our butts are either too big, toosmall, too narrow, too flat, too flabby ... theyneed work.

David Kirsch, a celebrity personal trainerand nutritional consultant, has seen butts fromall sides.

“You get somebody who’s pear-shaped, andthink they have too much junk in their trunk,”he said. “It’s not quite as perky or quite as firmas it should be, it’s not as high as it should be.The opposite end is somebody that is morestick-shaped, like Twiggy, who doesn’t havehips or a butt. Some models I work with havehips but have a flat butt, a pancake butt, soyou want to give them a little more meatther e.”

Kirsch knows butts. He wrote the book onthem. Really. “David Kirsch’s Butt Book”(David Kirsch Inc.) offers a series of exercisesto shrink, narrow and/or tighten your bottom.

Here are three butt exercises to improveyour bottom line. On each, start in a standing

postanAfttak

1. “

forwlegInslunandandthagluoutoutsomhasthinwhandhavlun

“phridenotyoucho

“in ythrto ytheYo uyoufat.

2. “

I’d andrigh

i m p r oveHL Fi t n e s s

yo u rbottom line

Nuts can be a nutritious snack

Page 15: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 15

William HagemanChicago Tribune

We have a real conflict when it comesto butts.

Most people like them. To admire, atleast. On the other hand, hardly anybody likestheir own. Our butts are either too big, toosmall, too narrow, too flat, too flabby ... theyneed work.

David Kirsch, a celebrity personal trainerand nutritional consultant, has seen butts fromall sides.

“You get somebody who’s pear-shaped, andthink they have too much junk in their trunk,”he said. “It’s not quite as perky or quite as firmas it should be, it’s not as high as it should be.The opposite end is somebody that is morestick-shaped, like Twiggy, who doesn’t havehips or a butt. Some models I work with havehips but have a flat butt, a pancake butt, soyou want to give them a little more meatther e.”

Kirsch knows butts. He wrote the book onthem. Really. “David Kirsch’s Butt Book”(David Kirsch Inc.) offers a series of exercisesto shrink, narrow and/or tighten your bottom.

Here are three butt exercises to improveyour bottom line. On each, start in a standing

position. Have your feet shoulder-width dis-tance apart, your core tight, shoulders back.After your workout using all three exercises,take a day off.

1. CROSSOVER LUNGE“Take your left leg, step

forward and across the rightleg and down into a lunge.Instead of the traditionallunge, you’re taking your legand crossing the other legand lunging down. It’s morethan the quadriceps and theglutes. It’s also working theouter part of the thigh and theouter part of the butt. So forsomebody, for example, whohas a pear-shaped body andthinks there’s too much junk,what they’re doing is firmingand lifting what you alreadyhave. Do 15 to 20 repetitions for each leg. Do alunge, come back to the starting position.

“When you do a lunge, one of my catchphrases is, ‘put your brain in your butt.’ Theidea behind that is to really focus on your butt,not your thighs. When you do the lunge, whenyou’re stepping in with your left leg, really an-chor in your leg heel.

“What you should feel, if you’re anchoringin your heel, you’re going to feel the energythrough your calves, your hamstrings, right in-to your glutes. Your glutes primarily. I write inthe book it’s great as the enemy of saddle bags.Yo u ’re not only lifting and toning your butt,you’re working the outer parts, shaving off thatfat.”

2. SUMO LUNGE“This is something I created for Heidi Klum.

I’d been working with her a lot before babies,and I’ve done them with her since. Lift yourright leg, right knee up, do a circular round-

house. Swing your right knee out to the side.Land (out to the side) in a wide stance squat.The position’s going to be squatting like asumo wrestler. And give the same attitude.

“Come out of the squat, bending at the waistand lifting your right leg, kickout, leading with your heel.

“Do 10 to 15 on each side.It’s really cardio intense.Here the idea is you’re notonly sculpting the outerthighs and lower part ofyour butt, but it’s also cardio,and cardio is melting fat. Asyou tone and sculpt yourperfect buttocks, you’re go-ing to shed the excess layersof fat.”

3. PLATYPUS WALK“This is going to focus on

the inner thighs and lowerpart of the butt. For anyone who believes theirbutt is droopy, it’s going to lift it up. It’s likehaving a butt-lift. You’re going to start in a plieposition, wide stance, second position (toesturned out), hands on your hips or behindyour head. You start in the second position,but go down into a squat, so your thighs areparallel to the ground. Knees are out, toes areout, knees are in line with your heels, as al-ways with any leg exercise.

“Yo u ’re going to waddle like a duck, backand forth, so your right leg will come forward,then your left leg, and you maintain the squatthe entire time. Take 5 to 10 steps forward,then go in reverse. You don’t turn around; yougo in reverse. Forward-reverse, forward-re-verse. Three to five times. In the beginning,you will be able to do it a couple of times.Yo u ’ll feel it right away. The stronger you get,the more you can increase the number oftimes you do it.”

i m p r oveHL Fi t n e s s

yo u rbottom line

Photos courtesyhttp://davidkirschwellness.com

Page 16: Healthline March 2011

16 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

signingonHear ing

impaired turn totechnology toc o m mu n i c a t e

Metro Creative Services

For generations, hearingimpaired individualshave used sign language

as a primary form of commu-nication. Nowadays, many areturning to technological de-vices to “speak” and communi-cate on the same terms as ev-eryone else.

Smart phones that enableindividuals to do everythingfrom texting a quick messageto a friend to taking and send-ing videos are becoming an as-set to individuals who cannothear or speak, profoundlychanging the lives of deaf peo-ple along the way.

Hearing impaired teenagersblend in with the scores ofother teens texting about thelatest gossip or homework as-signments. Deaf husbands andwives are able to text to aloved one in the other room toannounce dinner is ready orfind out if a person is home.Instead of relying on an inter-pretor or pen and paper to domundane tasks, deaf individu-als can type a text message ontheir phones and simply showit to another person. For exam-ple, “I would like to order

meal No. 7 from the valuemenu.” Some mobile phonesemploy technology that willturn written phrases into spo-ken words, which can alsoprove advantageous to deaf in-dividuals.

Many hearing impaired peo-ple find that texting is veryquick and efficient, more sothan other methods of com-munication. Some mobilephone companies are evencatering to the deaf, offeringtext-only plans for those whodon’t need voice services.

The “silent” mode onphones for hearing individualsis a viable tool for the deaf,who can rely on the vibratingdevice to alert to texts, e-mails,incoming photos, and more.Mobile phones can also beused to provide appointmentreminders or serve as a vibrat-ing alarm clock.

Surveys by the NationalHealth Interview Survey(NHIS) and the Survey of In-come and Program Participa-tion (SIPP) have found that asmany as 22 out of every 1,000people in the U.S. have a se-vere hearing impairment or aredeaf. Many deaf individualswere not born that way, hav-ing lost their hearing later inlife.

The convenience of textingis a technological asset forhearing impaired people whowant to enjoy the indepen-dence of communicating withanyone, anytime.

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exercise moreas a fa m i l y

Alison JohnsonM c C l a t c h y-Tr i b u n e

Family walks, bike rides and backyard sports games aregreat, but there are many ways to make fitness appealingto kids. “You are only limited by your own imagination,”

says Rogenia David, owner of My Gym Children’s Fitness Cen-ter. “Once kids get going, it’s hard to stop them.” A few ideas:

TURN CHORES INTO GAMESHow fast can your child sweep all the “evil monsters” — the

dirt and crumbs — off the kitchen floor? How many stray sockscan he find by sprinting all over the house and squatting downto look under each bed? How many bags of leaves can he fill in30 minutes of backyard racing?

SIGN UP FOR A RACEJogging around the neighborhood tends to be more fun if

you’re getting in shape for a fundraising event such as a charity5K or one-mile fun run.

MAKE WALKS MORE ENTERTAININGTurn your regular route into an obstacle course by jumping

over fences, running up and down stairs or balancing on rocks.And learn which streets have cute dogs and cats to see — that’salways a child-pleaser.

Page 18: Healthline March 2011

18 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

HL Nutr ition

Kelly BrewingtonM c C l a t c h y-Tr i b u n e

Eating a diet rich in fiber has long been known to helpkeep your digestive tract working properly. It’s alsothought to lower the risk of heart disease, some cancers

and diabetes. Now, a new study suggests it could reduce therisk of death from cardiovascular, infectious and respiratory dis-eases.

People who ate a high-fiber diet decreased their risk of dyingover a nine-year period compared to those who ate less fiber,according to a new study in the Archives of Internal Medicine.

The findings are based on a diet study from the National In-stitutes of Health and AARP, which included 219,123 men and168,999 women ages 50 to 71 when the study began. Re-searchers from the National Cancer Institute examined food sur-veys completed by the participants in 1995 or 1996. After nineyears about 11,000 people died and researchers used nationalrecords to determine the cause.

People who ate at least 26 grams per day were 22 percent

less likely to die than those who consumed the least amount offiber — about 13 grams per day or less. Men and women whoconsumed diets higher in fiber also had a reduced risk of car-diovascular, infectious and respiratory diseases, the study found.Getting fiber from grains seemed to have the biggest impact, theauthors write.

The study has some limitations — mainly, people who atehigh-fiber diets might also have been more likely to eat healthi-er diets overall, attributing to their longevity. Still, the study of-fers more evidence that fiber is certainly good for you.

Federal dietary guidelines recommend people consume atleast 14 grams of fiber per 1,000 calories, so about 28 grams foran average 2,000 calorie-per-day diet. But many experts sayAmericans don’t get enough.

So where can you find fiber? Food such as raspberries, lentils,peas and barley and oat bran are packed with fiber. Here aresome good resources for including fiber in your diet: Go tohttp://fnic.nal.usda.gov/, click on Consumer Corner on theright, then on Eating for Health, and then Fiber.

fiber :why you

probably need

more

raspberries, lentils,peas and barleyand oat bran are

good sourcesof fiber

Dietary fiber adds bulk to your diet.Because it makes you

feel full faster,it can be helpful even in

controlling weight.— National Institutes of Health

Page 19: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 19....

www.BannerHealth.com/COexpertsBanner Health has been named as a Top 10 Health System in the U.S. for patient care

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Page 20: Healthline March 2011

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Page 21: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 21

Dr. Beth FiresteinFor the Reporter-Herald

Dear Dr. Beth: My children go backand forth between my ex-husbandand me every two days. Our par-

enting schedule is firm and stable, but I fearthat it might be disruptive to my two chil-dren, especially as they get older. Is thereanything I can do to make sure it remains apositive experience for them?

Dr. Beth Firestein: Separation and di-vorce are never easy on the children, butsometimes do occur. It sounds like you aredoing the right things by having a firm andstable parenting schedule. I’m guessing thatyou and your ex-husband live closeenough together that your children can eas-ily get back and forth to school and toschool activities, and it sounds like youprobably have a fairly cooperative co-par-enting relationship. These are all really im-portant factors in ensuring that the kidshave the most positive possible experiencegiven a less-than-ideal situation.

A few things you might want to keep inmind in order to keep the experience posi-tive for the children:

1) Do not talk in a demeaning or highlycritical way about your ex-spouse. Childrenof any age hate being under pressure totake sides against one of their parents. It isthe most common cause of extreme stressfor children of divorced families.

2) If you and your ex-spouse are ongood enough terms, make a point of bothof you occasionally attending a few schoolor athletic functions. It helps for the kidsfeel supported by both parents. If it is toopainful for you to do this or if there is a lotof unresolved anger toward your spouse,don’t do this.

3) Listen to your children if they tell yourepeatedly that the every-two-day scheduleis too hard on them. As they get older, theschedule might work better for them if it isone week with you and one week withyour ex or some other schedule. Be flexi-ble.

4) Finally, the more you and your spousecan have similar household rules andguidelines about school work, curfews andacceptable or unacceptable behavior, thebetter it is for the kids. Do your best to setany hard feelings about your former spouseaside, and keep the children’s best interestsat the forefront of your decision-making.

Finally, if you are having trouble han-dling things in a mature and healthy way,you may seek short-term individual coun-seling to get support and ideas and to workout difficult unresolved feelings about thedivorce. It can also be both appropriate andhelpful at times to do a few sessions ofcounseling together with your ex-spouse towork through co-parenting issues that arestubbornly difficult to resolve on your own.

Dear Dr. Beth: I have a weird ques-tion and I hope you can help mewith it. I am a 39-year-old man in

the Loveland area, and we have a veryclose family. I am very close to my brothersand sisters. I was shocked on a recent visitwhen my brother, who is 45, told us that heis transsexual and has been going throughmedical treatment and therapy to become awoman. I don’t even know whether to be-lieve him. Can this be true? And if it is, whatdo I do?

Dr. Beth Firestein: I’msure this revelation musthave been a huge shockto you and your wholefamily. I have workedwith several transgen-der and transsexualclients over the yearsand I can assure youthat gender identitydisorder is a real con-dition. It is a medicalcondition which alsohas many psychologi-

cal, emotional and social ramifications.Transsexuals can be male-to-female

(MtF) or female-to-male (FtM). Your brotheris a male-to-female transsexual, and hisgoal is to make his outside physical appear-ance, body, and social gender presentationmatch his inside feelings of being “a wom-an in the wrong body.” He has probablybeen holding this secret for many years,possibly decades.

Most transsexual people have been try-ing to deal with this on their own or withhelp from medical and counseling profes-sionals for a very long time before tellingthe family. By the time they tell their family,they are quite sure that they truly have thiscondition, and that they absolutely need totransition. Most are terrified of disclosingthis to family and wonder if their familymembers can deal with this major change.

The World Professional Association forTransgender Health (WPATH) is a group ofprofessionals and people affected by thedisorder who have put together official“Standards of Care” that guide physicians,surgeons and mental health professional inproviding services to transgender individu-als and their families. Therapists who are al-so gender specialists follow these standardsof care so that no one who is not truly suf-fering from gender identity disorder is inap-propriately given hormone therapy ors u rg e r y .

I’m sure your brother was scared andnervous to share this with you. Many trans-gender people are rejected by their familiesbut many are not. Everyone I have everworked with wants to be accepted andloved by their family. Don’t be afraid to askhim questions and follow up with suggest-ed books and web sites that explain thiscondition to family members and friends.This is the beginning of a big adjustment foryou and your family, but inside, this is thesame sibling you have always known, justin a very different packaging. As a result ofthis transition, she will be more true to her-self, and that will almost certainly make hera much happier person.

Caught

HL Uncommon Sense

Uncommon Sense

with Beth Firestein

Dr. Beth Firestein is a licensed psychologist.She has 24 years of therapy experience andhas practiced in Loveland for over 14 years.She may be reached by calling her office at970-635-9116, via e-mail [email protected], or by visitingw w w. b e t h f i re s t e i n . c o m .

in themid dleParental timeshares

should be basedon children’sbest interests

Page 22: Healthline March 2011

22 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

Loveland Community Health Fair April 23

Spr ing Into HealthLow-cost and freeservices availableat area health fairs

this April

At the Loveland Commu-nity Health Fair, partici-pants can seek consulta-

tion on blood results, variousscreenings and other informa-tion, all free or low-cost.

The fair, hosted by MckeeMedical Center, is in its 31styear, with participant numberson the rise each spring, saidSara Marchi, Wellness Specialistat McKee Medical Center andcoordinator of the event.

Marchi said the intent of thefair is to let people take chargeof their own health by getting toknow their lab numbers andother tools, then using that in-formation to work with theirprimary care doctor.

Many come to expect thehealth fair each year to supple-ment their health care, Marchisaid.

Participants who had blooddrawn for the event in the pastseveral weeks can pick up theirresults and consult with physi-cians on site about the labs.

Dr. Anthony Doft with theBanner Highland Meadowsclinic in Windsor has been a fairvolunteer in the past, interpret-ing lab results for attendants.

Many people are now with-out health insurance, Doft said,

so for some, the communityhealth fair is the only access tomedical care they can afford.

“A lot of important decisionsare made, unfortunately, at thehealth fair, because people can’tafford to see their regular doc-tors,” Doft said.

The fair allows them to findout more information on asymptom they are worriedabout and decide if they needto spend money right away or ifthey can wait.

For people who see theirdoctors regularly, the fair is anopportunity to ask new or for-gotten questions since the lastdoctor’s visit, Doft said.

Part of his job interpreting labresults is explaining away theharmless abnormals and point-ing out the significant abnor-mals that need a follow up.

Ninety percent of the time thelabs are okay except for thecholesterol panel, Doft said, of-ten as a result of typical Ameri-can health habits, there’s workto be done to get heart healthy.

“A cholesterol panel reallytells that story.”

Other popular services at thefair are skin cancer, oral cancerand breast health screenings,Marchi said.

When Medical Center ofthe Rockies hosts the9Health Fair each

year, Gereld Portugal and hiswife, Ruth, walk down each andevery aisle, looking at all thebooths and services.

The Loveland couple’s healthfair technique found Ruth Portu-gal her current chiropractor aftera consultation at the fair, infor-mation for Gereld on the reper-cussions of deep vein thrombo-sis with a vein specialist, newhealth insurance, flu shots andmembership with Aspen Cluband Seasons Club through PVHS.

MCR is in it’s fifth year as ahost of the 9Health Fair, thename of the event and nonprofitorganization behind this annualstatewide health fair circuit.

The Aspen Club and SeniorServices department at PVHS co-ordinate the event at MCR.

“We have taken a lead role inthat over the last five years, saidKim Ferro, social worker and As-pen Club specialist with PVHS,“But it takes a huge amount ofeffort and everyone does theirshar e.

“It’s a wonderful opportunityfor our community members totake advantage of what’s beingoffered. We have an abundanceof resources and experts that werely on to pull this off, it’s amaz-ing,” Ferro said.

The blood draw is the fair’smost popular service, and lab re-sults are received by participantsvia mail within two weeks, Ferrosaid.

“We turn our Long’s Peak con-ference room into a MASH unit,”Ferro said, using it as a large labspace for the blood draw.

Fair attendants can opt to adda vitamin D blood screening totheir blood panel, a new servicethis year, Ferro said.

With an increase in communi-ty need, MCR is utilizing more ofits hospital space, Ferro said.This will prevent crowding, longwait times and to maintain priva-cy including moving pap smearand breast screenings to theNorth Medical Office Building at-tached to the hospital.

The blood draw and coloncancer screening kits are a mini-mal charge; the 22 additionalscreenings are available for free,Ferro said.

Other services include Ask aPharmacist, a booth where peo-ple can learn about their pre-scriptions and potential drug in-teractions.

Campion Adventist Church at300 SW 42nd in Loveland is alsoa 9Health Fair host and will beholding their event April 17,7 a.m.-12 p.m.

For more information go tow w w . 9 h e a l t h f a i r. o rg .

Photo courtesy Banner HealthCynthia Aab from Aabsolutely Smiles in Loveland,performs an oral screening on Odilia Sumner ofLongmont at the 2010 Loveland Community HealthFa i r.

Photo courtesy 9Health Fair

9Health Fair at MCR April 2

Jennifer Lehman Special Sections Reporter

Page 23: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 23

HL Fi t n e s s

Alison JohnsonM c C l a t c h y-Tr i b u n e

Shopping for workout gear can be, well, a workout. “To -day’s home fitness equipment is better constructed andmore effective — and offers you more options — than ev-

er before,” said Bridgit Kin-Charlton, a personal trainer and own-er of the B-defined studio in Williamsburg, Va. “With choice,however, can come confusion.” Some tips:

DETERMINE YOUR GOALSCertain machines (treadmills, stair-steppers) are ideal for

burning calories and losing weight. Other equipment (weightbenches, squat machines) is better for gaining muscle andstrength. Consult a personal trainer or a salesperson specializingin fitness.

THINK ABOUT WHAT YOU ENJOYIf you hate climbing stairs, you’ll probably dread getting on a

stair-stepper. If you love brisk walks, you’re more likely to em-brace your treadmill.

TAKE MEASUREMENTS AT HOMEMake sure equipment will fit well into available space. That

space also should have needed electrical outlets, a good ventila-tion system and possibly noise buffers such as rubber floor mats.

SPEND EFFECTIVELYOne good strategy: use up most of your budget on one solid

aerobic training piece — say, a high-quality treadmill — andbuild around it with inexpensive strength-training equipmentsuch as tubing and dumbbells.

CONSIDER THE BELLS AND WHISTLES.Even if you can afford them, you don’t need extras such as

televised displays and fancy heart rate monitors unless you feelthey’ll motivate you. Basic, high-quality machines provide just asgood a workout.

TAKE A TEST DRIVEWear workout clothes when you shop and see how equip-

ment feels. You also may be able to arrange a limited trial periodat home, with an option to return equipment for a refund orstore credit.

ASK LOTS OF QUESTIONSKnow the delivery and set-up, warranty and maintenance

policies, including the availability of trained repairmen.

tipsfor buyinghome fitness

equipment

Page 24: Healthline March 2011

24 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

Colleen JaskotM c C l a t c h y-Tr i b u n e

Erase those senior moments — and not by using any mira-cle potion or invasive procedure.According to a recent study by four U.S. universities, old-

er adults who do just moderate amounts of exercise can haveimproved mental and brain health.

“Many seniors suffer from various degrees of memory loss, aswell as decline in cognitive ability,” said Joe Buabeng, a person-al trainer at Fitness Optimist in Laurel, Md. “It is encouraging toknow that something as simple as exercise can help prevent orslow down these conditions, thus improving their quality of life.”

Other age-related problems, like osteoporosis, arthritis andcardiovascular problems can be held off by exercise, too,

Buabeng said. Exercise can help coordination and balance, de-creasing the chance of injury from falls.

According to Buabeng, there are four types of exercise to helpkeep your mind sharp and body fit:

• Weight bearing and muscle strengthening workouts willhelp relieve pain, improve bone density and reduce stiffness.

• To help your heart, do any brisk cardio activity.• Do knee raises, chair squats and other balance training to

help coordination.• Move more freely and improve flexibility by doing stretch-

ing exercises.However, if you have never worked out before, it is important

to get a check-up first and then start out slowly, Buabeng said.But you shouldn’t be discouraged from exercising, he said,

because it always has benefits, no matter at what point in yourlife you start.

“Mostly, we see images of young or middle-age people work-ing out, so we may be misled into thinking that exercise is off-limits to older folks,” Buabeng said. “That is a total fallacy.”

mentallyFITReport: Working out canhelp sustain mental health

HL Senior Health

Page 25: Healthline March 2011

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011 25

&concussions

Sara QualeMcKee Medical Center

When doctors and coaches pull anathlete from an activity becauseof suspected head trauma, they

ar en’t doing so to be mean. They aren’toverreacting. And, by no means are theybenching an athlete because they fear legalaction from the parents if health complica-tions arise.

Doctors and coaches follow evidence-based guidelines for concussions to protectthe health of young athletes today and inthe future.

“The biggest problem I face is angry par-ents,” said Banner Health neurologist Jef-frey Siegel, M.D., about treating childrenwho have suffered head injuries in sports.“For most families, this could be the child’sticket to college. That’s huge.”

Siegel, who practices at North ColoradoNeurology in Greeley, said by failing toproperly address the athlete’s injury, par-ents could sacrifice their children’s health.

Guidelines from the American Associa-

tion of Neurology follow a grading scale todetermine the severity of a concussion.

In Grade 1, the youngster shows confu-sion, but no loss of consciousness. Confu-sion or other symptoms resolve in less than15 minutes.

“In Grade 1, the child is dinged and justconfused,” Siegel said. “If it lasts more than15 minutes, you go to Grade 2.” Symptomsmight include inability to concentrate oramnesia. If this lasts longer than an hour,the athlete should be taken to receive medi-cal attention.

In Grade 3, the athlete loses conscious-ness for any period of time.

Siegel said mental status testing can beeasy to do and easily learned throughcourses. The Colorado High School Activi-ties Association requires coaches to takeonline training that addresses what symp-toms to look for and deciding when a stu-dent is ready to return to play.

The importance of following these guide-lines is crucial, Siegel said. “Kids don’t rec-ognize the danger they are in, and it’s ourresponsibility as adults to do what we can”

to prevent long-term damage.“It’s an athlete’s death that makes the

newspapers. More common, however, iswhen an athlete sustains small, multiple in-juries which accumulate and degrade theintelligence and function of that person.

“We don’t know a critical number, but atsome point, it becomes a little bit too muchand there’s going to be damage. It could besubtle or obvious. Kids don’t understandthe repercussions,” Siegel said. “They don’tcare about what they might be like whenthey’re 30 years old and trying to hold a ca-reer and a family together.”

Evidence shows a relationship betweenthe number and frequency of concussionsand the development of dementia later inlife, he said. The research also shows a rela-tionship between concussions and academ-ic performance and performance on neuro-logical testing.

“Is that a good trade off? You win a tro-phy, but then you might not get that pro-motion as readily, or you might have mari-tal difficulties,” Siegel said.

He has seen patients with injuries frommany sports: soccer, basketball, horse rid-ing, skiing, boxing and football. He advo-cates reasonable precautions for activitiessuch as using bike or ski helmets. And,coaches and parents should be more awareof the symptoms of concussion and act ac-cordingly.

yo u n gathletes

Paid advertisement

Doctors aim toprotect athletesfrom concussions

Estimatesindicate thatmore than

140,000U.S. highschool

athletessuffer a

concussioneach year.

Aconcussion is a brain injury that results in a temporarydisruption of normal brain function. It occurs when thebrain is violently rocked back and forth or twisted inside

the skull as a result of a blow to the head or body. An athletedoesn’t have to lose consciousness to suffer a concussion. Esti-mates indicate that more than 140,000 U.S. high school athletessuffer a concussion each year.

Source: National Federation of State High School Associations

What is a concussion?

Page 26: Healthline March 2011

26 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado M a rc h 17, 2011

REGISTRATION OPEN FOR LOVE-LAND LITTLE SPRINT TRIATHLONSET FOR JULY 23

The Loveland Little Sprint Triathlon,for kids ages 14 and younger, isscheduled for noon on July 23 atMountain View High School in Love-land. Participants compete in age-ap-propriate distances with an emphasison fun and safety. All participants willreceive a T-shirt and medal. Thisyear’s race will be capped at 250 par-ticipants.

There are different distances perage group. Ages 6 and under will do a25-yard pool swim, half mile bike rideand a quarter mile run. Ages 7–10 willdo a 100-yard pool swim, 2.5-milebike ride and a half mile run while the11–14-year-olds will do a 200-yardpool swim, 5-mile bike ride and aone-mile run.

Entry fees are $30 for USA Triathlonmembers and $35 for non-members.Registration is available online at Ac-tive.com or visit McKeeFounda-tion.com for a downloadable registra-tion form. More information is avail-able at McKeeFoundation.com or bycalling 970-203-2519. All registrationfees and sponsorship contributionswill benefit the Kid-Self PediatricTherapy Program at MMC.

TAYLOR NAMED CHIEFSTRATEGY OFFICER AT PVHS

Poudre Valley Health System an-nounced that Grace Taylor has beennamed chief strategy officer.

Taylor will oversee the strategic de-velopment of thehealth system'sservices in north-ern Colorado,Wyoming andwestern Nebras-ka. She will alsoguide public andemployee com-munication, andoversee businessdevelopment.

Taylor joined PVHS in July 2007and was appointed director of busi-ness development and outreach ser-vices in October 2009. Taylor holds amaster's degree in business with a fo-cus in healthcare administration fromthe University of Colorado, Denver,and is a member of the American Col-lege of Healthcare Executives and theColorado Association of HealthcareExecutives, among other professionalo rg a n i z a t i o n s .

HL Health Line CalendarTRANSITIONS THRU GRIEFSUPPORT GROUP

This four-week grief sup-port group is sponsored byMountain Valley Health Care& Hospice. In a confidentialgroup setting, individuals canprocess their experience ofgrief and gain useful infor-mation about the grief pro-cess.When: 10-11:30 a.m., April6, 13, 20 and 27Wher e: 1180 Main St., Ste. 9,Wi n d s o rCost: No costContact: 970-346-9700 ext:133, or [email protected]

BREATHE EASIERPULMONARY SUPPORTGROUP

Living with, learning aboutand sharing info on chroniclung related issues. Guestspeaker Dr. Jennifer Cecil.When: 10-11 a.m. on April 8Wher e: McKee Conferenceand Wellness CenterContact: 970-635-4053

B R E A S T- F E E D I N GSUPPORT GROUPWhen: 10 a.m.-11 a.m. Mon-days, Wednesdays and Fri-days (except holidays)Cost: Fr eeContact: 970-669-9355

BRIGHT BEGINNINGSFOR INFANTS

Bring your baby and learnhow nurturing interactions, ahealthy/safe environmentand playing games togethersupports brain developmentand emotional health.When: 11:15 a.m.-12:15 p.m.on May 16Wher e: Third floor, FamilyBirth Center ConferenceRoom, McKee Medical Cen-terCost: Free. Pre-registration isr equir ed.Contact: 970-495-7528

DIABETES SELF-MANAGE-MENT PROGRAM

Become a better managerof your diabetes. Topicsinclude preventing lowblood sugar, delaying com-plications, reading nutritionlabels and learning tools tofight fatigue and frustration,

dealing with depression, andcommunicating better withyour family and health careproviders, to name a few.When: 7-8:30 p.m., May 19Wher e: McKee Conferenceand Wellness CenterCost: No charge. No registra-tion needed.Contact: 970-203-6550

TOTAL JOINT EDUCATIONPhysical and occupational

therapists prepare patientsfor surgery. Program is coor-dinated through physician'soffice during surgeryscheduling.When: 3 p.m. on ThursdaysWher e: McKee Conference& Wellness CenterCost: Fr eeContact: 970-635-4172

GENERAL CANCERSUPPORT GROUPWhen: 5:30-7 p.m. onTu e s d a y sWher e: McKee CancerCenterContact: 970-635-4129

CAREGIVER CANCERSUPPORT GROUPWhen: 11:30 a.m.-1 p.m. onMarch 31, April 7 and 21Wher e: Call for locationsContact: 970-635-4129

SOULPLAY ART THERAPYPeople whose lives are

touched by cancer experi-ence the benefits of express-ing themselves through art.No art experience needed.When: We d n e s d a y s ,1:30-3:30 p.m.Wher e: McKee Cancer Cen-ter Conference RoomContact: 970-635-4129

BREAST CANCERSUPPORT GROUPWhen: 5:30 p.m.-7 p.m. on2nd Thursday of the monthWher e: McKee CancerCenter LobbyContact: 970-622-1961

MAN TO MAN: PROSTATECANCER SUPPORTGROUPWhen: 5:30-7 p.m. on thefourth Thursday of themonthWher e: McKee Conferenceand Wellness CenterContact: 970-622-1961

CAREGIVERS SUPPORTFor caregivers of elderly

adults. Group provides sup-port and education aboutcommunity resources andbehavior issues, particularlyfor people with Alzheimer'sand memory impairment.When: Third Thursday ofthe month, 1:30-3:30 p.m.Wher e: First ChristianChurch, 2000 N. LincolnAve., LovelandCost: No charge. Care of el-derly adult family membersor friends is availablethrough Stepping StonesAdult Day Care duringmeeting times at no charge.Contact: 970-669-7069

BLOOD PRESSURESCREENING

Have your blood pressurechecked by a Wellness Spe-cialist.When: 8 a.m.-4:30 p.m.Monday through Thursdayand 8 a.m.-noon. on FridayWher e: McKee WellnessServices, 1805 E. 18th St.Suite 6, LovelandCost: Fr eeContact: 970-635-4056

YOGA SUPPORT GROUPFor anyone touched by

cancer. Thirty minutes ofgentle yoga and breathingand 30 minutes of holistictherapy education.When: 5:30-6:30 p.m. onfirst and third Thursday eachmonthWher e: McKee CancerCenter lobbyCost: Fr eeContact: 970-635-4054 tor egister

LOVELAND COMMUNITYHEALTH FAIR

The Loveland CommunityHealth Fair offers free andlow-cost screenings, educa-tional booths, health coun-seling and more.When: 8 a.m.-1 p.m. onApril 23Wher e: McKee MedicalCenterCost: Va r i e sContact: 970-669-9355 orvisit www.Bannerhealth.com/lovelandhealthfair

HL Health LineNews Briefs

Grace Taylor

....

Page 27: Healthline March 2011
Page 28: Healthline March 2011

Just learned there may be complications with her pregnancy

www.BannerHealth.com/COexpertsBanner Health has been named as a Top 10 Health System in the U.S. for patient care according to Thomson Reuters.

Banner Medical GroupMcKee Medical CenterNorth Colorado Medical Center

But her choice isn’t complicated. She needs to go where experts work best.

It’s your first child and you wanted everything to be perfect. You never expected complications. But you did your homework and understood that experience matters. That’s where Banner Health shines. For decades, we’ve provided doctors with the advanced technology and support they need to make the care you need possible. Like being the first in the western United States to implement an innovative OB monitoring program that helps reduce complications before and during childbirth. It matters what hospital you choose. And what matters now is that you go where experts work best.

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