Bloom Fall 2016

Climbing your family tree | Back pain relief | HEALTHY DEBATE

Penrose-St. Francis Health Services

Nurturing women’s health in Colorado Springs

Standing

tall

Aging and osteoporosis can lead to spinal fractures. What you need to know about treatment and prevention.

Page 4

Register to win a

free

CARBON MONOXIDE DETECTOR Page 2

Fall 2016 Volume 6, Issue 4

HealthyStart

not to have a carbon monoxide detector?

Filling in your family (health) tree

900

genetic tests can now be performed that look for mutations in DNA, RNA, or proteins.

You know your grandmother had cancer and your uncle died of a heart attack, but how much do you really know about your family’s health history? And are you asking the right questions?

“Knowing your family medical history helps us identify genetic predispositions for certain cancers and disorders,” says Kristen A. Roff, FNP-C, a nurse practitioner at Centura Health Physician Group Primary Care Broadmoor. “It helps us determine when to start screenings and how to advise you on preventive measures.”

When gathering the information, it’s important to get specific. Follow these tips for building your family health tree.

Start with the center branches. The most important people to gather information on are your mother, father, and siblings. Once you have their health histories, then add your grandparents, aunts, uncles, cousins, and half-siblings.

Inquire about anything life-threatening. Cancer and heart disease can be genetic.

But so can allergies. “Something like a deadly allergy to bees can be passed down,” Roff says.

Record age of diagnosis and death. The younger your loved one was diagnosed with a disease, the more likely it is to have a genetic component.

Jot down notable habits. Lifestyle plays a big role in disease prevention and management. “If your dad had pancreatic cancer but was a heavy drinker, that’s important to know,” Roff says. “That helps us determine if a condition is truly genetic or if it could’ve been lifestyle-related.”

Share, share, share. Write down the information you’ve gathered and take it with you to your next physical. And be sure to share what you’ve learned with other family members so they can do the same.

Create an online family health history at familyhistory.hhs.gov.

bloom is published four times annually by Penrose-St. Francis Health Services. Executive editor is Jill Woodford. As part of Centura Health, our mission is to nurture the health of the people in our community. The information herein is meant to complement and not replace advice provided by a licensed health care professional. For comments or to unsubscribe to this publication, please email us at bloom@centura.org. bloom is produced by Clementine Healthcare Marketing.

Carbon monoxide (CO) is a deadly, colorless, odorless gas. Thousands of Americans go to the ER each year with carbon monoxide poisoning and about 170 die from it annually, according to the Consumer Product Safety Commission.

CO is produced when various fuels, such as coal, wood, charcoal, oil, kerosene, propane, and natural gas, burn incompletely. Car engines, portable generators, lawn mowers, and power washers also produce CO. CO poisoning can be difficult to detect, as early symptoms — headache, fatigue, shortness of breath, nausea, and dizziness — are often mistaken for the flu.

If you have any of the following in your home, you need a CO detector: • Fuel-burning appliances such as gas furnaces, ranges, water heaters, and room heaters • Engine-powered equipment such as portable generators • Fireplaces

Win a FREE CO detector Need a carbon monoxide detector for your home?

Enter your name at penrosestfrancis.org/bloom today to register to win a First Alert carbon monoxide alarm.

Entries must be received

by Oct. 31.

2222 North Nevada Avenue, Colorado Springs, CO 80907

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Penrose-St. Francis Health Services

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How bad is it...

For the man in your life

Nipping men’s health problems in the bud

C

an’t get the man in your life to the doctor for a wellness check? No surprise. The rate of doctor visits for annual exams and preventive services is 100 percent higher for women than men, according to the Centers for Disease Control and Prevention That means many men could be carrying around a ticking time bomb and not even know it. High blood pressure, high cholesterol, diabetes, colorectal cancer, prostate cancer — all of these can progress to dangerous levels before he feels anything.

Age 50 is a great time to start. At this milestone birthday, men at average risk of disease should get a colonoscopy; consider having a PSA test to screen for prostate cancer; and get a full checkup, including blood pressure, diabetes, and cholesterol checks, just to name a few.

Visit penrosestfrancis.org/bloom for a full list of men’s health screenings at every age.

Prevent falls with strong ankles Sprained ankles are common. But left untreated, they can cause instability, which can lead to arthritis. “People often think that they don’t need to see a doctor for a sprained ankle. But if you have trouble walking or putting weight on your ankle, get it checked Dr. Alex Simpson out,” says Alex Simpson, DO, an orthopedic surgeon who specializes in foot and ankle surgery with Front Range Orthopaedics, A Centura Health Clinic. Treatment can prevent falls caused by a painful, unstable ankle. To strengthen your ankle: • Limit high heels and flip-flops. Wear shoes that have wide, low heels, like enclosed shoes that lace up or sneakers.

• Use inserts or insoles, and a brace. Inserts absorb the shock of walking and support the foot. A brace may keep your ankle from rolling painfully.

• Change your workout. Do exercises to stretch and strengthen the ankle and improve your balance, guided by a physical therapist. Avoid repetitive jumping and running.

Prevent sprains with the ankle alphabet

Cross your right knee over your left knee and write the alphabet with your right foot as if your toes are the point of a pencil. By doing this you are working your ankle joint through its entire range of motion and working the muscles that help to stabilize the ankle.

FAST FACT

40s

Half of men in their have never had their cholesterol checked.

Help for older drivers after falls

Falling increases the risk of crashes for drivers over the age of 65. “Many deficits related to falling, such as poor vision and slowed reaction time, may also be of concern in older drivers,” says Terri Cassidy, an occupational therapist and certified driving rehabilitation specialist at the Fitness to Drive program at Penrose-St. Francis Rehabilitation Services.

Fitness to Drive evaluates the effect of falls — along with age-related changes in vision, reaction time, and cognitive ability — and trains older adults to drive safely. An older adult may be able to drive safely to a nearby store, for example, but not on highways and at night.

FAST FACT A history of falls makes older adults 40 percent more likely to be in crashes.

penrosestfrancis.org

Fitness to Drive is the only driving rehabilitation program in southern Colorado with a certified driving rehabilitation specialist. For more information, call 719-776-5200. Plus, register for our FREE CarFit assessment. See Page 11.

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standing

Osteoporosis and your spine

G

etting older means gray hair and wrinkles. And it also means that the bones in your spine will become weaker and thinner. But you can keep this inevitable change from developing into osteoporosis, and possibly causing painful and disabling spinal compression fractures. Each year, about 750,000 people, mostly women, have spinal compression fractures. Also called vertebral fractures or vertebral compression fractures, spinal compression fractures are the most common fracture from osteoporosis.

The balance between bone growth and loss

Throughout life, you continually lose old bone and form new bone in the spine and throughout the body. Until the late 20s, you make more bone than you lose, and the bones grow and get stronger. After that, bone growth and loss are about the same until age 50 or so, when bone loss takes the lead. In women, bone loss increases sharply after menopause.

“About 50 percent of Americans age 50 and over have osteopenia, the initial stage of osteoporosis,” says Nick Piantanida, MD, medical director of urgent care at Penrose-

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St. Francis Health Services and primary care physician with Centura Health Physician Group Primary Care Broadmoor.

Bone health is measured by bone density, which indicates the amount of calcium and other minerals in your bones. People with osteopenia have bone density that’s lower than normal but not yet osteoporosis.

In osteoporosis, the bones can become so weak and brittle that twisting or rolling over in bed can cause a bone in the spine to collapse.

Most spinal compression fractures happen in the upper and middle back.

Age-appropriate changes in the spine

Osteoporosis in the spine is common due to its structure. The spine’s 33 vertebrae are mostly made up of honeycomblike trabecular bone. Trabecular bone is more fragile than the hard outer shell, called cortical bone. The vertebrae are stacked on top of each other, with rubbery cushions (disks) between them.

“With every step, our vertebrae are exposed to compression. Our spine is S-shaped, to act as a spring or shock absorber, together with the disks between the vertebrae.

Penrose-St. Francis Health Services

Treatment for most spinal compression fractures

“Pain from a spinal compression fracture tends to be aggravating and doesn’t go away,” Piantanida explains. Sometimes, though, a spinal compression fracture causes intense pain and can impact your normal lifestyle. The first sign may be clothes that don’t fit right or an abnormal curve in the upper back.

Relieving pain and preventing future fractures is the goal of treatment. Many fractures heal with pain medication, limiting physical activity, a back brace to minimize movement if the fracture is in a braceable part of the back, and medicine to strengthen the bones. Healing takes four to 12 weeks, with fractures in the middle of the back healing more quickly than those near the neck.

Piantanida recommends an acetaminophen,

such as Tylenol®, for pain instead of nonsteroidal anti-inflammatory drugs (such as ibuprofen), which can slow bone healing and increase the risk of heart attack and stroke. For severe pain, narcotics can be used briefly. Piantanida also uses acupuncture in the ear, which relieves pain for up to five days.

Osteoporosis medicines help prevent fractures by slowing bone loss or increasing bone growth.

Newer medicines only need to be taken once or twice a year, compared with weekly or monthly for older medications.

Treatment for intolerable pain

If pain from a spinal compression fracture is intolerable after a week or two, minimally invasive vertebroplasty or kyphoplasty is an option.

“These procedures both try to stop the motion of the fracture site,” Botolin says. “The majority of patients experience improvement in pain afterward.”

Vertebroplasty and kyphoplasty both involve using a needle to insert acrylic bone cement into the fractured vertebra to stabilize the spine and relieve pain. Kyphoplasty also uses a balloon to add space between the fractured vertebrae pieces and correct the deformity caused by the fracture. Kyphoplasty is slightly more common than vertebroplasty, but there’s no consensus about whether one procedure is better than the other, Botolin says. Both procedures are done under light sedation, and most patients go home the same or next day.

About

25 %of

postmenopausal women will have a spinal compression fracture.

Get Up and Go If you can’t do other types of weight-bearing exercise, Piantanida recommends “Get Up and Go” exercise: • Place two chairs facing each other, about 20 feet apart • Sit in one, stand, walk to the other chair, turn around, and sit down • Repeat for 15 minutes

Dr. Nick Piantanida demonstrates Get Up and Go, a low-impact form of weight-bearing exercise.

penrosestfrancis.org

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When the vertebrae are weaker, the normal forces that pass through the vertebrae with regular daily activities can lead to spinal compression fractures,” says Sergiu Botolin, MD, PhD, an orthopedic spine surgeon with Centura Orthopedics. When one vertebra breaks, stress on the other vertebrae can cause more fractures.

Trabecular bone always gets thinner over time, Botolin says. So a healthy postmenopausal woman has less trabecular bone than a healthy 20-year-old woman. But a woman with ageappropriate changes in trabecular bone has much stronger bones than someone the same age with osteoporosis.

Continued from Page 5

Building strong bones starting in childhood is the best way to prevent osteoporosis. But it’s never too late to strengthen the bones and prevent fractures. Calcium, vitamin D, and exercise are the key ingredients for strong bones at any age.

Key ingredients for strong bones

Children and teens

Calcium (daily)

Vitamin D (daily)

Exercise

Ages 1-3: 700 mg

600 IU

At least 60 minutes daily: Hopping, jumping, and running build strong bones

Ages 4-8: 1,000 mg Ages 9-18: 1,300 mg

20-49

1,000 mg

800-1,000 IU

Weight-bearing exercise, like running, aerobic classes, and using elliptical machines, at least 30 minutes 5 times a week Exercise to strengthen the muscles, like lifting weights or resistance exercises in the water, 2-3 times a week

50 and older

Women: 1,200 mg Men age 50-69: 1,000 mg Men age 70 and older: 1,200 mg

800-1,000 IU

Weight-bearing exercise, like Get Up and Go (see box on Page 5); doing 10 hops 3 times a day; or using elliptical machines, at least 30 minutes 5 times a week Exercise to strengthen the muscles, like lifting weights or resistance exercises in the water, 2-3 times a week Balance and flexibility exercises, like yoga or Pilates, 2-3 times a week

Dr. Sergiu Botolin, orthopedic spine surgeon, performs sameday procedures that treat spine fractures caused by osteoporosis.

To schedule an appointment with Dr. Botolin, call 719-473-3332.

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Limit sugar, alcohol, and caffeine

Parents should limit how much sugar, including in soda, their children and teens consume.

Adults should limit: • Alcohol: No more than two to three drinks a day • Caffeine: No more than three to four drinks a day • Smoking: Never; nicotine, even in electronic cigarettes, prevents nutrients from reaching the bone

Check your bone health

At age 65, women should have a bone mineral density test, a type of X-ray used to diagnose osteoporosis. If you have broken a bone after age 50 or have other risk factors, talk to your doctor about having the test earlier. In addition to being a woman, risk factors include: • Having a small frame • Early menopause • Certain diseases and drugs • Smoking The bone density test will give you a T-score, which compares your bone density to that of a healthy 30-year-old: • Normal bone density | -1 and above • Low bone density (osteopenia) | -1 to -2.5 • Osteoporosis | -2.5 and below

For more information on bone density testing or to schedule a test, call the Center for Women’s Imaging at 719-776-5118.

Standing Tall: Osteoporosis and the Effects on the Spine Date | Wed, Oct 26 Time | 6-7:30 p.m.

Location | St. Francis Medical Center, 6001 East Woodmen Road, Conference Room 2 Cost | FREE Registration | penrosestfrancis.org/events Men and women may develop osteoporosis as they age which can have a significant effect on the spine.

The bones become weaker; they can get small micro fractures or large fractures. Join spine surgeon Dr. Sergiu Botolin to learn about maintenance of overall spine health, the effects of osteoporosis on the spine, how to manage osteoporosis-related spine fractures and other conditions, and the medical and surgical treatment options.

Penrose-St. Francis Health Services

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Preventing osteoporosis at any age

& QA Brian Baker, DO Centura Health Physician Group Tri-Lakes Primary Care 17230 Jackson Creek Parkway, Suite 300 Monument, CO 80132 719-571-7000

Your home prescription for

low back pain Q: How can I take care of my

Q: How can I prevent back

A: Ice, heat, and over-the-counter pain

A: Strengthen your back by building a stronger core, the belly muscles around your trunk and pelvis that support your back. Pull your belly button into your spine without holding your breath. You can do this simple exercise sitting, standing, or lying down; and the more you do it, the better. Pilates or any type of exercise that uses your abdominal and back muscles together is great. Daily core-strengthening exercise is best, but two or three times a week is helpful.

Good posture also strengthens the core and protects your spine. Don’t hunch when sitting or standing. Get up and move every 30 to 60 minutes to keep the back loose. Go for a quick stroll around the office or stretch. Sleep on your back or side, not your stomach.

low back pain at home?

medicines like acetaminophen (e.g., Tylenol) can relieve pain while your back heals. Your doctor may prescribe medication like muscle relaxers, which can help you recover faster. Gentle stretching, at home or with a physical therapist, is key to recovery. Most low back pain gets better within one to four weeks.

Q: When do I need to see a

doctor about low back pain?

A: If you aren’t sure what to do about low back pain, see your doctor. Definitely make an appointment if your pain is shooting down the leg or if you have numbness, tingling, or weakness. Go to an emergency department if you have severe back pain after an injury, or back pain with bowel or bladder incontinence, loss of reflexes, or complete loss of strength or sensation in either leg.

pain?

Q: Should I rest?

A: Many people think they need rest for low

back pain, but this is likely to make things worse.

You may need to take it easy for the first day or so, but moving is one of the most important things you can do to help your back heal. Try walking and gentle stretching. Continue your normal activities as much as possible, but avoid movements that make the pain a lot worse.

Dr. Brian Baker

Dr. Baker helps his patients live healthier lives.

Baker loves family medicine. “I get to learn what each patient values, and develop a lasting relationship so we can work together on treating health issues,” he says. As an osteopathic doctor, he has extra training in musculoskeletal dysfunction.

Raised in northern California, Baker came to Colorado for college, where he met his wife, Lauren. They are avid cyclists, skiers, and hikers. Each year, they hike one of Colorado’s 14ers — and they conquered Pike’s Peak this year.

To make an appointment with Dr. Baker, call 719-571-7000.

penrosestfrancis.org

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technology

Targeted treatment for cancer in the liver chemotherapy. The catheter-based treatment is done in two steps, usually with the patient awake but with pain blocked. First, the interventional radiologist maps the liver arteries that supply the tumor. The doctor then injects radioactive particles, or “test beads,” to check the amount of blood that flows out of the liver to ensure that treatment with Y-90 will be safe.

If everything looks good, during the second procedure, the doctor makes a small incision in the thigh artery and guides a catheter (a small flexible tube) Radioembolization with Yttrium-90 (Y-90) helps through the artery to the liver. The doctor releases prevent cancer from getting worse in patients with the radioactive beads, which emit high inoperable liver cancer and other types doses of radiation to the liver tumor(s) of cancer, such as colon cancer, that over a few days to a week. Since have spread to the liver. Sometimes Penrose-St. Francis Health radioembolization with Y-90 spares radioembolization with Y-90 shrinks Services is part of the normal tissue, doctors can use very tumors enough to be removed with Centura Health Cancer high doses of radiation. surgery or keeps the tumor from growing Network, delivering Most patients go home the too much while waiting for a liver integrated, advanced same day and can go back to normal transplant. cancer care across activities a few days later. Side effects “Tumor involvement in the liver is often Colorado and of radioembolization with Y-90 are a major cause of sickness and death as western Kansas. similar to other treatments, including cancer progresses. Radioembolization chemotherapy. Fatigue is the most with Y-90 can shrink tumors and delay common side effect. Some patients have nausea, disease progression, without negative effects on quality vomiting, fever, and abdominal pain for a few days of life,” says Asheesh K. Harsha, MD, an interventional after the procedure; however, doctors can treat these radiologist at Penrose-St. Francis Health Services. symptoms with medications.

As the beads stay in the body, the radiation Outpatient catheter-based treatment diminishes and finally stops. The beads are naturally Radioembolization can be used in patients who have absorbed by the body. a healthy liver, in combination with treatments like

When Y-90 works best Recent studies show when radioembolization with Y-90 works best and how it can be used with other treatments for cancer in the liver. The SIRFLOX trial, for example, compared patients with inoperable colorectal cancer that had spread to the liver who had chemotherapy alone versus chemotherapy combined with radioembolization with Y-90. “The addition of radioembolization with Y-90 significantly delayed disease progression in the liver by 7.9 months more than chemotherapy alone and demonstrated a better response rate,” says Harsha. This and other studies have shown that radioembolization with Y-90 is safe when used in appropriately selected candidates.

If you or someone you know has liver or colon cancer, talk to your doctor to see if Y-90 is right for you.

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Penrose-St. Francis Health Services

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A treatment that delivers tiny radioactive beads through the bloodstream to kill liver cancer cells is now being offered at Dr. Asheesh K. Harsha Penrose-St. Francis Health Services.

Healthy Debate Listen How to have a dialogue with someone who disagrees — and how and when to avoid it In a contentious election cycle rife with oversensationalized, nonstop news and political coverage, it’s harder than ever to have conversations with those we disagree with — even the ones we love.

“Unfortunately, we may have learned too much from the news channels, where every little story often gets dramatized into something much bigger and worse than it actually is,” says Di Thompson, MD, a psychiatric oncologist Dr. Di Thompson at Penrose Cancer Center and Centura Health Physician Group Behavioral Health. So, how do we unlearn this behavior so that we’re able to engage in a productive discourse again? Thompson offers these tips.

Start with respect. “Respect is most important,” she says. “If you have respect issues with a person — whomever it may be — politics and many other topics are not worth discussing.” However, if you can have a respectful conversation, it can be a great way to learn a bit more about the other person, their views, and the reasoning behind their political thoughts, Thompson says.

Stick with the facts. It may not be easy. But start by acknowledging that you may have very different views, and try to focus on the facts. “When we get into the emotion of it, things can get uncomfortable right away,” Thompson says. Keep in mind that this is easier said than done if you’re both focusing on a different set of facts. “You may get all your facts from one source; they may get theirs from another,” she says. “It’s important to remember that there may actually be other parts that you’re both missing.”

Be OK walking away. If you find that your conversation partner is becoming argumentative, it’s OK to wrap things up. “Tell them, ‘I respect what you’re saying, and I hope you respect my views. Now let’s talk about what we’re going to do for Thanksgiving,’” she suggests.

penrosestfrancis.org

and Learn

There’s always that one uncle, co-worker, or neighbor who wants to talk politics with you specifically because they know you disagree. So, how do you avoid an unnecessary argument?

Thompson suggests using it as an opportunity for learning — versus sharing.

“You could say something like, ‘I’m not comfortable sharing my views on that with you. But if you’d like to tell me yours, I’m happy to listen for a minute,’” she says. “This allows you to find out more about them, but you don’t have to share information back, necessarily.”

66%

of Americans talk politics on their social networks

25%

of their friends often or always agree

73%

sometimes or never agree

Centura Health Physician Group Behavioral Health offers outpatient counseling for children and adults, including individual and group therapy.

Call 719-776-6850 for an appointment.

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Booking elective surgery now may be smart move

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Screening Savers Lung Cancer Screening Did you know if you are 55 years of age or older, have a tobacco smoking history of at least 30 pack-years (one packyear = smoking one pack per day for one year. One pack = 20 cigarettes), and have other risk factors, you are considered at high risk for lung cancer?

The Lung Cancer Screening Program at Penrose-St. Francis Health Services, a designated Lung Cancer Screening Site of Excellence, can aid in early detection of lung cancer. Participants must meet eligibility requirements. To learn more, call the Lung Cancer Screening Program and Pulmonary Nodule Clinic at 719-776-5273.

Power Up, Yoga, and Zumba are just a few of the fitness classes offered at the Penrose-St. Francis Wellness Center. For a complete list of classes at Penrose Hospital and St. Francis Medical Center, visit penrosestfrancis. org/PHFitness and penrosestfrancis.org/ SFMCFitness.

$99 Screening Mammogram* For women at normal risk, an annual screening mammogram starting at age 40 is the best tool to help detect breast cancer in its earliest and most treatable stage. Schedule a $99 screening mammogram at the Center for Women’s Imaging. We pamper our guests with plush robes, aromatic hand treatments, and a special gift, including a 10 percent off coupon to the Mother • Daughter • Sister • Friend boutique.

Date | Oct 1-31 Location | Center for Women’s Imaging, 2312 North Nevada Avenue Appointment scheduling | 719-776-8010, option 2 *Price valid for 2-D screening mammography only.

Heart Calcium Scoring — $149 This noninvasive CT scan is a quick, painless method for detecting heart disease.

You can learn at the time of your screening by a cardiac nurse if you are at risk for heart disease before a single symptom occurs. Calcium scoring does not require a physician referral, but you should consult with your physician to see if calcium scoring is right for you. For more information or to schedule an appointment, call 719-776-8080.

Penrose-St. Francis Health Services

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calendar

Fall

If you’ve been holding off on elective surgery to meet your deductible, you may want to consider scheduling it now.

Even if you haven’t met your deductible yet, now could be the right time to schedule your procedure for two reasons: 1. Insurance benefits kick in whenever you meet your deductible, even if partway through a procedure. So, for example, if you are $500 away from meeting your deductible, you would be responsible for the first $500 of the procedure but then insurance would kick in for the remainder.

2. Surgery schedules tend to book quickly toward the end of the year. Many others are in your shoes, so there tends to be a rush of elective surgeries at year’s end.

Plus, the holidays limit the number of days available.

Power Up! Date | Saturdays Time | 9-10:30 a.m.

Location | Penrose Hospital, 2222 North Nevada Avenue, Wellness Center, Basement Level Cost | FREE Registration | 719-776-5776 Get your megadose of cardio, muscle toning, balance, agility training, and flexibility. This 90-minute boot camp-style class is taught by Margaret Sabin, Penrose-St. Francis’ president and CEO and certified fitness instructor. You are guaranteed to burn fat and leave class with a sweaty smile on your face! This is a moderate- to high-intensity level class.

WomenHeart Support Network Date | 2nd Tue of the month Time | Noon-1:30 p.m.

Cost | FREE Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Room A Cost | FREE Info | Stephanie at 719-200-2645 or Elizabeth at 626-688-3420 Support, advocacy, and education for survivors of heart disease and stroke.

Led by peers who have experienced heart disease or stroke, our goal is to thrive for the best quality of life. Call for more information.

Brain Injury Support Group Date | 3rd Thu of the month Time | 5:30-7 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Cost | FREE Registration | penrosestfrancis.org/ BISupport A support group for brain injury survivors, caregivers, and their family and friends providing education, emotional support, and opportunities for socialization and peer support.

October topic is osteoporosis and healthy eating. November topic is Neighborhood Nurse Centers.

penrosestfrancis.org

Diabetes Prevention Classes Date | Informational sessions offered the 4th Wed of the month Cost | FREE Info and registration | Mike at 719-776-4685 or michaelcampos@ centura.org If you have prediabetes or other risk factors for type 2 diabetes, this proven program can help prevent or delay getting it. In group sessions you will work with a trained lifestyle coach and other participants to learn how to eat healthy, add physical activity to your life, manage stress, stay motivated, and solve problems that can get in the way of healthy changes.

Plus, you’ll have opportunities to win items to help you reach your goals, including gift cards, a Fitbit, and more! Space is limited!

TaijiFit for Cancer Patients/Caregivers Date | Tuesdays in October Time | 4:30-5:30 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Cost | FREE Registration | Sherry Martin, LCSW, 719-776-5311 or sharonmartin@ centura.org A four-week integrative therapy designed to improve overall fitness, emphasizing balance, mobility, stability, and timing of movement.

Trunk or Treat Date | Sat, Oct 22 Time | 11 a.m.-2 p.m.

Location | St. Francis Medical Center, 6001 East Woodmen Road, NorthCare Parking Lot Cost | FREE Info | bloomkidshealth.org A safe Halloween event for kids and parents. Kids and adults can wear their favorite costume and stop by more than 50 stations to collect candy and trinkets, play games, and pick up kids’ health information.

CarFit Date | Sat, Oct 29 Time | 9-11 a.m.

Location | Corpus Christi Parish Parking Lot, 2318 North Cascade Avenue Cost | FREE Registration | Call 719-776-5200 to sign up for a 20 minute appointment Trained professionals will lead older drivers through a 12-point checklist with their vehicles, recommend adjustments and adaptations, and offer community resources and activities that could make their cars “fit” better to enhance safety. An occupational therapist will provide information on how to maintain and strengthen driving health.

Say Yes to Understanding Breast Health An ANGEL Network/Juntas quarterly meeting Date | Sat, Oct 29 Time | 10:30 a.m.-Noon Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Cost | FREE Registration required by Oct 25 719-776-5548 or zanobiabobb@ centura.org Dr. Toni Green-Cheatwood, breast surgeon, will educate you on the latest in breast health, including breast density, calcifications, and the new guidelines for screening for breast cancer. A light brunch will be provided.

Aromatherapy for Cancer Survivors/ Caregivers Date | Tue, Nov 1 Time | 4:40-5:30 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Cost | FREE Registration | Sherry Martin, LCSW, at 719-776-5311 or sharonmartin@ centura.org Join us for an informative class on whether you can benefit from aromatherapy.

ICD Support Group Date | Fri, Nov 11 Time | Noon-1 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | 719-776-6000 Join Vascular Center of Colorado’s electrophysiology physicians, allied health professionals, and those with implantable defibrillators for education, storytelling, and a Q-and-A session.

Family members and caregivers are welcome to attend.

Stepping On! Date | Fridays, Jan 13, 20, 27; Feb 3, 10, 17, 24 Time | 10 a.m.-Noon Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Room B Cost | FREE Registration | 719-776-5926 Stepping On! empowers older adults to carry out healthy behaviors that reduce the risks of falls. It is a communitybased workshop offered once a week for seven weeks using adult education and self-efficacy principles. Older adults who should attend are those who are at risk for falling, have a fear of falling, or who have fallen one or more times. The workshop is co-led by a health care professional and a lay leader. Local guest experts assist by providing information on exercise, vision, safety, and medications. Limited to 14 participants.

What If? What Else? What Now? Date | Sat, Jan 21 Time | 8 a.m.-4 p.m.

Location | Penrose Hospital, 2222 North Nevada Avenue Cost | $125/person Registration | sarastrategies.com/ register.html Experience a one-day interactive, life planning session facilitated by bestselling author Sara Boatz. You’ll identify your dreams; articulate your goals; and leave with a clear purpose, direction, and a written plan to live the life of your dreams. Seminar includes continental breakfast, boxed lunch, work binder, and book. Registration is required

by Jan. 16. Payment due at time of registration.

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Non-Profit Org US POSTAGE

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Penrose-St. Francis Health Services is part of Centura Health, the region’s leading health care network. Centura Health does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy, contact Centura Health’s Office of the General Counsel at 303-804-8166. Copyright © Centura Health, 2016.

An ‘eggcellent’ entityhospital.org

addition to a healthy diet

Melaina Bjorklund, MS, RD, Clinical Dietitian at Penrose-St. Francis Health Services

Which kind should you buy?

Now that you know eggs are OK, how do you know which variety to select at the store?

“There’s not really much nutritional difference between cage-free, antibiotic-free, omega-3, and vegetarian-fed eggs,” Bjorklund says.

“Cage-free and free-range eggs are about treatment of the animals, not nutrition. From a health standpoint, I’d put more emphasis on eating antibiotic- and hormone-free eggs.”

Laying on the facts

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Each egg contains 6 grams of protein.

70

Hen House Glossary

One egg contains just 70 calories.

Conventional: Chickens are kept in cages.

17¢

Cage-free: Chickens are not kept in cages, but they may still be kept indoors in close quarters.

At an average price of less than a quarter per serving, eggs are a low cost source of protein.

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Nearly half the protein and most of the vitamins and minerals come from the yolk.

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One egg contains more than a dozen essential nutrients.

Free-range: Chickens have the opportunity to go outside for a portion of the day or may be kept outside.

Organic: Chickens are usually cage-free and not injected with any antibiotics or hormones.

Vegetarian-fed: Chickens are fed vegetarian diets and are kept in cages to keep them from pecking at insects in the ground.

photo: ©istockphoto.com/Floortje

Y

ou might be wary of eating eggs, and it’s no wonder why. For a long time, eggs were thought to be tiny cholesterol bombs waiting to go off inside your heart. But it turns out eggs are an excellent source of nutrition and can have a place in your heart-healthy diet — as long as you eat them in moderation.

“Usually the yolk is made out to be the enemy because that is where the cholesterol lives,” says Melaina Bjorklund, MS, RD, clinical dietitian at Penrose-St. Francis Health Services. “But the effect of egg cholesterol on the blood is actually quite minimal. The typical healthy person can take in one egg yolk per day. It’s really the saturated and trans fats that come along with the rest of the typical American breakfast like bacon, margarine, and sausage that contribute to heart disease.”

In fact, eggs are probably the most nutritionally sound food on your breakfast plate.

“Egg whites are one of the purest forms of protein you can get,” Bjorklund says. “But if you would like more volume without the cholesterol, you can cook one whole egg with two egg whites.”