Bloom Spring 2016

SUN SAFETY | SPRING CLEAN YOUR HEALTH | 3-D KNEE REPLACEMENTS

Penrose-St. Francis Health Services

Nurturing women’s health in Colorado Springs

Weight Loss

Sabotage How to keep friends and family from undermining your weight loss goals

Battling

Breast Cancer Treatment and positivity deliver a one-two punch

Spring 2016 Volume 6, Issue 2

Page 4

HealthyStart

How bad is it ...

to take too much calcium or vitamin D?

A healthy body needs calcium and vitamin D. But getting too much each day, especially from supplements, can increase your risk for heart attack and stroke, and cause muscle and belly pain, mood problems, and kidney stones.

Calcium How much is recommended?

• Ages 19 to 50: 2,500 mg • Ages 51 and older: 2,000 mg

Stay safe in the sun More people are getting melanoma — the deadliest skin cancer — than ever before, especially in Colorado. “We have higher doses of ultraviolet radiation A and B, and a higher risk for more rapid sunburn, two risk factors for cancer,” says Elizabeth W. Piantanida, MD, a dermatologist at PenroseSt. Francis Health Services. Melanoma is the second most common cancer in 15- to 29-year-olds, and it’s increasing about 6 percent each year in women under age 44. One of the key reasons: Dr. Elizabeth Piantanida tanning beds.

Nonmelanoma, the most common type of cancer for Caucasians, is more easily treatable, but a new study shows its effects could create future problems. People diagnosed with nonmelanoma under age 25 were 94 times more likely to develop melanoma and 23 times more likely to develop any cancer than their counterparts.

Using tanning beds before age 30 increases your risk of melanoma by

75%

.

Protect your skin Know your skin so you’ll notice new skin growths or changes in existing moles, freckles, bumps, and birthmarks that could be cancer. Stay safe in the sun by using sunscreen; protecting your skin with a hat, sunglasses, and clothes; and not sunbathing. To make sunscreen work best: Slather on SPF 50 or higher broad-spectrum sunscreen. “The average person only uses about 25 percent of the recommended amount of sunscreen,” Piantanida says. If you’re wearing a bathing suit, you need about 1.5 ounces of sunscreen to cover your body.

Choose cream, not spray. Spray sunscreen doesn’t always cover 100 percent of your skin. If you do use spray, apply it twice and spread it around with your hands. Reapply all sunscreens every 90 minutes.

Check the bottle for an expiration date. Sunscreen loses its effectiveness after about three years.

Join us for a FREE skin cancer screening on Saturday, May 7. See Page 10 for details.

bloom is published four times annually by Penrose-St. Francis Health Services. 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 Health Marketing. Executive editor is Jill Woodford.

Vitamin D How much is recommended?

• Ages 19 to 50: 1,000 IU • Ages 51 to 70: - 1,200 IU for women - 1,000 IU for men • Age 71 and older: 1,200 IU How much is too much?

• More than 4,000 IU What you can do • Get most of your calcium and vitamin D through foods such as dairy products, spinach, salmon, and fortified foods like orange juice, which is healthier than supplements • Keep track of your cumulative intake of all sources of calcium and vitamin D: - Multivitamins - Medications - Fortified foods - Calcium supplements, many of which also have vitamin D Getting enough calcium and vitamin D is essential to building strong, dense bones. Women 65 years and older (men 70 years and older) are encouraged to get a DXA bone density scan to measure bone loss or the presence of osteoporosis. Scans can be scheduled at the same time as your annual mammogram at the Center for Women’s Imaging.

Call 719-776-8010.

2222 North Nevada Avenue, Colorado Springs, CO 80907

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Spring 2016

Penrose-St. Francis Health Services

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How much is too much from supplements?

• 1,000 to 1,200 mg

Tools for Recovery

Improving Communication After a Stroke

“Taking care of a stroke patient is a marathon of recovery,” says Kelley Lockhart, MD, a neurointensivist at Penrose-St. Francis Health Services. Two keys to recovery are letting your Dr. Kelley Lockhart loved one sleep and rest, and helping him or her communicate.

A communication board or iPad apps like MyTalkTools and Verbally help people communicate after a stroke. Your loved one can communicate by pointing to words or pictures on a communication board or pictures on MyTalkTools. The app Verbally speaks the thoughts your loved one types on an iPad. You also can load up his or her device with music. Since it uses a different part of the brain than speech, a person who can’t speak can sometimes sing. “Singing simple songs like ‘Happy Birthday’ or ‘Jingle Bells’ can help bring words back,” Lockhart says.

Singing stimulates the brain to recover the ability to speak.

Join us for the stroke caregivers’ conference on Saturday, May 7. See Page 11 for details.

Cervical cancer

screening after 40 FAST FACT

1 in 8

women aren’t getting regular cervical cancer screenings.

W

hile the risk of cervical cancer begins to lessen after age 40, “it is still significant,” says Dirk Pikaart, DO, a gynecological oncologist at Southern Dr. Dirk Pikaart Colorado Gynecology Oncology. More than 15 percent of cervical cancer is found in women over 65, but it’s rare in women who have regular screenings.

Women ages 30 to 65 should have Pap and human papillomavirus (HPV) screenings every five years, while women 21 to 29 should have a Pap test every three years. “Women can stop being screened after age 65 if they have no increased risk and adequate prior screening,” Pikaart says. Adequate screening is two negative Pap and HPV tests or three negative Pap tests in 10 years.

Penrose Cancer Center is part of Increased risk includes: the Centura Health Cancer Network, • Past abnormal screening delivering integrated, advanced • Cervical cancer or changes in cervical cells, or HPV cancer care across Colorado and • Immune system problems western Kansas.

• Smoking If you are overdue for a screening, call your primary care provider or OB-GYN. Need a doctor?

Find one who suits your needs at healthgrades.com/find-a-doctor.

For the (young) man in your life

The HPV vaccine: Safeguarding your boys

By now, most parents have heard that the human papillomavirus (HPV) vaccine prevents cervical cancer in girls. But many parents don’t know that boys need it, too. The HPV vaccine prevents many types of cancers, including throat, anal, and cervical cancer, as well as cancers of the penis. Boys should be vaccinated around age 11 or 12, with three doses over about a year.

But they can be vaccinated up to age 21.

Dr. Bryan Davis The massive increase in throat cancer from HPV since the 1990s is a strong reason to vaccinate boys. “There’s no screening for this, but we know the vaccine has a more than 90 percent chance of preventing infections that can cause throat cancer,” says Bryan M. Davis, MD, medical director of the Penrose Cancer Center, who has had his son, Ayden, vaccinated against HPV.

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of Americans have HPV, which increases the risk of developing head and neck cancer by at least sevenfold and maybe much more.

Join us for a FREE oral, head, and neck cancer screening on Wednesday, April 13. Available to adults only. See Page 10 for details.

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Positively a Fighter

Olympian Barb Kunkel battled breast cancer with a uniquely positive perspective and a team of support behind her.

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Every cancer battle involves the brass tacks of a treatment regimen: chemotherapy, radiation, surgery, and sometimes a combination of all three.

But not every cancer battler relentlessly pursues positivity, engages supportive people, and even sets rules about how to — or not to — respond to the diagnosis.

Here’s how Olympian and tae kwon do academy owner Barb Kunkel took her cancer fight to heroic levels.

Penrose-St. Francis Health Services

Looking back, seventh-degree black belt and tae kwon do

It’s been so important to me to teach this positivity because your words become your actions, your actions become your habits, your habits become your character, and your character becomes your destiny.

”

— Barb Kunkel Breast Cancer Survivor

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Heroic attitude Di Thompson, MD, a psychiatric oncologist at Penrose Cancer Center, says when patients hear “cancer” it is like having a bomb dropped on them. “No matter the stage of the cancer, no matter the prognosis, just that word alone is incredibly traumatic,” she says.

She applauds Kunkel’s approach in being direct with her own children and the students at her academy. “Children are so perceptive. Not saying anything is probably more worrisome to them than if they are just told about the cancer,” she says.

Sue Kim, MD, a hematologist/oncologist at Rocky Mountain Cancer Centers and Kunkel’s physician, gives credit to Kunkel’s amazing attitude.

“Once you’ve met her, you don’t forget Barb Kunkel,” Kim says. “She always sees the bright side. She tried to move through treatment with a good attitude. In fact, instead of taking

all the steps of treatment as cumbersome and difficult, she took them as something that will give her life and another chance to move on and impact humanity. Her attitude is really heroic.”

Because she had locally advanced cancer, Kunkel began chemotherapy immediately.

“Rather than waiting on the cancer to spread further, we started with preoperative chemotherapy. It’s pretty harsh. We had to shrink the tumor so surgery would be cleaner and easier.” As expected, Kunkel suffered fatigue, hair loss, and nausea.

After chemotherapy, she had a double mastectomy and removal of 10 lymph nodes, followed by radiation and then more rounds of chemotherapy.

A little over a year later, Kunkel says there is no evidence of remaining cancer. Her son just turned 11. Her daughter just turned 9. And Barb has turned the page on cancer.

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“

competitor at the 2000 Sydney Olympic games, Master Barb Kunkel knows all about working hard toward a goal. “A dream is what you hope for, but a goal — that’s what you plan for. We trained six to seven hours a day. It was a hard life,” says Kunkel, owner of a Dr. Sue Kim 350-student martial arts academy in Colorado Springs.

She made a goal of being an Olympian and did what it took physically, financially, and mentally to achieve it.

She made a goal of adopting two kids from Korea, and completed a complicated and time-consuming process to adopt her son and daughter in July 2013.

So just one month later when she found a lump in her breast and learned she had Stage 3 breast cancer, she made a goal to beat it. “I can and am ready for this fight,” she remembers saying. “My plan always was to fight the cancer.”

First up? Telling her newly adopted kids. “You can tell your kids in a doom-andgloom way, and they will feel that. Instead, I explained the cancer, explained what treatment would do to my body, and then said, ‘We get to do this fight together.’”

She moved in with a supportive family friend who helped nurture her and her kids through treatment.

And next up? Telling her 350 tae kwon do students and their parents. In a series of videos, which she posted to the academy’s website, she prepared them for the changes they would see physically. She urged them to stay positive. She even specifically asked them not to shave their heads in response to her chemo-induced hair loss. “I love looking at each and every one of you … Just because I am going through this challenge, please don’t shave your heads. It will draw attention to the challenge versus the solution,” she said.

‘Minimum has to be great’ Looking back on how she spoke to students about her cancer, she says it was super important to her to continue cultivating the positive energy that her tae kwon do academy is built upon.

“I never wanted the focus to be on me. There are a ton of people going through this fight,” Kunkel says. It wasn’t manufactured or phony.

Long before her cancer diagnosis, she had instructed her staff and students on her doctrine of “great.”

“When I ask staff and students, ‘How are you?’ their minimum has to be ‘great.’ It’s been so important to me to teach this positivity because your words become your actions, your actions become your habits, your habits become your character, and your character becomes your destiny,” Kunkel says.

And Kunkel, having conquered her treatment for breast cancer, is back to coaching and teaching tae kwon do, parenting her tweens, and sharing her unique brand of positivity with everyone who crosses her path. In fact, she is coaching an internationally ranked competition team, which last year was ranked No. 1 in the nation and No. 2 in the world. Their performance on ESPN focused on a message of hope for those who have been affected by cancer — and they are now taking their inspirational routine around the country to perform for others affected by cancer.

Join Barb Kunkel for A Message of Hope. Her inspirational story will help you learn how to prepare, plan, and handle life when a curveball comes your way; engage supportive people; set rules for yourself when responding to your diagnosis and treatment; and break the news to your children, family, and friends.

See Page 10 for details.

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Screening Your Options

The statistics are clear. When breast cancer is detected at an early stage, it is more treatable and survival odds are better.

What is less clear for women in the wake of changing mammography guidelines is when to begin screening.

The American Cancer Society just adopted new guidelines, recommending that women start annual mammograms at age 45. Other experts recommend age 40. Still others recommend age 50. What’s a woman to do?

“Precious lives can be saved if you start earlier screening,” says Sue Kim, MD, hematologist/oncologist. “If you delay screening, you’re going to lose the opportunity for prompt care at manageable stages.”

Kim recommends talking over your individual risks and screening options with your physician.

It also helps to know where to go. The Center for Women’s Imaging offers a full range of screening and diagnostic tests, including 3-D mammography and breast ultrasound. For more information or to schedule your screening, call 719-776-8010, option 2.

Known risks or benefits Action

Result

Research

Drinking alcohol

Increases risk

A recent study in the International Journal of Cancer finds that risk quadruples with each additional daily drink.

Taking “the pill”

Increases risk

Use of oral contraceptives slightly increases risk, but that risk seems to level off after more than 10 years of nonuse.

Combined hormone therapy after menopause

Increases risk

While the use of estrogen alone does not increase risk, combined hormone replacement therapy (HRT) does appear to increase risk.

Breastfeeding

Lowers risk

Studies show breastfeeding may slightly lower risk, especially if continued for 1.5 to 2 years.

Physical activity

Lowers risk

One study from the Women’s Health Initiative shows as little as 1.25 to 2.5 hours per week lowers risk by 18 percent.

Emerging risks Low vitamin D levels

May increase risk Research suggests that vitamin D may be able to stop breast cancer cells from growing.

Light exposure at night

May increase risk Studies show that factory workers, doctors, nurses, police officers — and even those who live near many street lights — may have a higher risk.

Chemical exposure

May increase risk Chemicals in cosmetics, food, and lawn and garden products may put women at greater breast cancer risk.

Penrose-St. Francis Health Services

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Continued from Page 5

& QA Sipa Patel, DO Centura Health Physician Group Primary Care Broadmoor 1263 Lake Plaza Drive, Suite 230 Colorado Springs, CO 80906 719-776-3300

Have a

healthier spring

Q: Is spring cleaning really

Q: What’s a good way to

A: A deep spring cleaning gets rid of most of the allergens and asthma triggers that have been building up all winter, including dust. Wash your bedding, towels, and drapes with hot water. Dust all of the nooks and crannies in your home, including blinds, fans, and high shelves.

Use something that collects dust so you can throw it away, like a cleaning solution on a paper towel. Vacuum carpets. In the kitchen, replace visibly soiled sponges and towels, which can harbor bacteria. Replace filters on air conditioners and vent registers, too.

A: Spring is a great time to think about your health, either to start exercising or try something new if you already exercise. Choose something that motivates you, like hiking if you like to be outdoors. Exercise 30 minutes at a time, three days a week to start. Build up to five or six days a week and increase the intensity of your workout to get the most benefit. Be sure to check your sneakers. If they’re worn down, they lose their cushioning and you could become injured.

healthy?

jump-start my spring exercise program?

Dr. Sipa Patel

Q: Should you spring clean

Q: What else should I do this

A: Yes, medicines, both prescription and

A: Make all of those medical appointments

your medicine cabinet, too?

over-the-counter, are only guaranteed to work for a certain period of time. The “use by” or expiration date is located on the medicine’s bottle or package. Go through your medicines and remove any that are expired or over a year old. If a medicine has changed color or smells unusual, dispose of it properly (for tips on proper disposal, download a free guide at penrosestfrancis.org/medications). Check your first aid supplies and sunscreen, too, which also expire. Stock up on anything you use regularly that’s expired.

spring?

you’ve been putting off. You should see your primary care provider every year for a checkup and any required preventive screenings. Also see your eye doctor once a year and your dentist twice a year.

Dr. Patel combines primary care with a healing touch Using osteopathic manipulative treatment is one way Patel cares for her patients’ minds, bodies, and spirits, rather than simply treating a specific medical problem.

“Holistic treatment is quite important to me,” she says. Healing touch involves gently manipulating muscles and joints to help with problems like back pain and headaches.

Born in Indiana, Patel and her husband, Asheesh Harsha, MD, a radiologist, moved to Colorado to spend more time outdoors.

“It’s beautiful here, and people are incredibly friendly,” she says.

To make an appointment with Dr. Patel, call 719-776-3300.

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technology

4.7 million

The

people in the U.S. have had a total knee replacement.

Perfect

Fit

Two new custom-fit knees allow Jack Tomsic to get out and enjoy the activities he loves.

B

Custom 3-D model copies knee anatomy Tomsic’s twin sister also had both knees replaced, but she had problems walking and pain because the standard artificial joints didn’t fit right. That’s not an uncommon complaint. One in five patients who have a traditional knee replacement say that the new knee doesn’t feel right, and they still have some pain.

The advent of artificial knee joints that can be specifically fit to each patient holds out hope that patients will be happier with the outcome.

“The new custom 3-D knees give patients a better fit, which reduces pain, and better function, so the knee feels more normal,” says Ronald O. Royce, DO, an orthopedic surgeon at Front Range Orthopaedics, A Centura Health Clinic, who replaced Tomsic’s knees.

In custom knee replacement, a computer converts a CT scan

into a 3-D model of the patient’s knee. The model is used to create artificial parts that are “an exact copy of the patient’s anatomy,” says Royce. The process takes six to eight weeks. The computer also creates guides to help the surgeon more precisely remove only the bone that will be replaced.

In a traditional knee replacement, the surgeon has to fit the available artificial parts to the patient. This means that sometimes the artificial knee can be slightly larger than the remaining bone or leave some bone uncovered. Custom knees also let the surgeon operate without hurting the ligaments that help the knee bend.

Physical therapy restores function Before considering knee replacement, Tomsic had tried injections, meniscus surgery, and exercise. But nothing helped ease his pain. Trained in engineering,

he was intrigued by the idea of custom knee replacement. “Ten weeks after I had my second knee done, I was playing golf. At 14 weeks, I was mountain biking,” says Tomsic, who had his knees replaced in January and March 2015.

“Jack was highly motivated to have a good outcome. He had goals and was able to work to achieve those goals,” Royce says. Like a traditional knee replacement, a custom knee replacement requires extensive physical therapy after surgery.

“The patient is an important part of the recovery process. It’s a tremendous amount of work to do the therapy,” he says.

The best knee replacement for most patients About 80 percent of his patients who need knee replacement can have a custom artificial joint, Royce says. People with a lot of knee deformity or very advanced arthritis need a traditional knee

replacement, since the computer system can’t make a model in these cases. Custom knee replacements can be used for total or partial knee replacements, but total knee replacements are more common.

“Custom knee replacements give patients the best opportunity to have the best outcome they can have,” Royce says.

To schedule an appointment with Front Range Orthopaedics, A Centura Health Clinic, call 719-77ORTHO (67846).

Join us for a FREE seminar on custom knee replacement on Thursday, May 12. See Page 11 for details.

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Dr. Ronald Royce

efore Jack Tomsic had both of his knees replaced, he could barely get in and out of a car or walk upstairs. Today, with the help of two custom-designed knees, the 68-year-old Colorado Springs resident is pain-free and back to hiking, snowshoeing, mountain biking, fly-fishing, and golfing.

Damage Control How to keep your friends and family from sabotaging your health goals

Di Thompson, MD Psychiatrist and Medical Director Centura Health Physician Group Behavioral Health and PenroseSt. Francis Integrative Services 2312 North Nevada Avenue Suite 215 Colorado Springs, CO 80907 Specialties: Psychiatric oncology, women’s health, hypnotherapy

Y

our best friend knows you’re trying to lose weight but somehow always talks you into going for ice cream when she’s had a bad day. To make up for the calorie fest, you resolve to go to the gym every day this week, but your husband convinces you to take a day off and see a movie instead.

Sound familiar?

Strengthening Your Flock

As social beings, we influence one another’s choices — for better and for worse.

“Certainly people that we have relationships with can influence us in a lot of different ways,” says Di Thompson, MD, a psychiatrist and medical director of Behavioral Health and Integrative Services at Centura Health Physician Group Behavioral Health. “They can make us feel good, guilty, bad, happy, sad — everything.”

Sometimes friends and family inadvertently sabotage our efforts by not knowing how much power they have over us, or simply not knowing what our goals are. Other times they do it purposefully, perhaps to bolster their own self-esteem or because they don’t want to feel guilty about not

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making changes to their own habits.

Whatever the reason, it’s important to take steps to keep your loved ones from sabotaging your goals.

Here’s how.

DO share your goals. A friend may be unintentionally sabotaging your goals by assuming yours are the same as hers. Talk to her about what exactly it is you’re trying to accomplish and how she can help you get there.

DON’T internalize unsupportiveness.

“Seemingly innocent comments like, ‘What are you going to try this time?’ can be detrimental, depending on how you internalize that kind of statement,” Thompson says. But try not to let it get to you.

Tell your friend how those kinds of statements make you feel and what you need to hear instead.

DO plan constructive activities. If you’re trying to drink less, going to

happy hour after work to unwind probably isn’t the best idea. Why not be the one to suggest a hike or a yoga class instead?

DON’T be overbearing. At the end of the day, not all of your loved ones will be supportive of your efforts. In those cases, you’ll need to decide to stay your course and let them stay theirs. “If your husband insists on having pizza every Friday night, you may need to order your own dinner rather than trying to change his,” Thompson says.

FAST FACT Studies show that you’re more likely to be overweight if your friends are. And the closer you are to a friend, the more likely you are to be similar in size.

Di Thompson, MD, enjoys running, skiing, hiking, and biking, so she and her husband are always on the go. “We motivate each other and enjoy similar activities — it’s a win- win!” she says.

She also believes in selfsupport. “Words from family and friends are powerful but what’s even more so is what we tell ourselves,” she says.

“You can turn self-sabotage around by thinking positively.

It’s amazing how we can help ourselves accomplish goals.”

Centura Health Physician Group Behavioral Health offers outpatient counseling for children and adults, including individual and group therapy. Learn more at penrosestfrancis.org/ behavioralhealth or call 719-776-6850.

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A Message of Hope

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When you or a loved one is diagnosed with cancer or any other life-changing medical condition, it can wreak havoc on your emotions. Barb Kunkel, U.S. Olympian, business owner, mother of tweens, and cancer survivor, shares her cancer diagnosis experience and how she decided to pursue positivity throughout her cancer battle journey. Her inspirational story will help you learn how to prepare, plan, and handle life when a curveball comes your way; engage supportive people; set rules for yourself when responding to your diagnosis and treatment; and break the news to your children, family, and friends.

Kunkel’s zeal for life will leave you inspired and hopeful in whatever life challenges you may be facing. Plus, you’ll see an inspirational tae kwon do routine, leaving you with a message of hope.

FAST FACT In the language of flowers, the iris is a symbol of hope.

Check it Out Oral, Head, and Neck Cancer Screening Date | Wed, Apr 13 Time | 4-6 p.m.

Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A-C Cost | FREE Registration | 719-776-2000 or online at penrosecancercenter.org/ headneckscreening Screening consists of a painless and noninvasive five- to 10-minute exam of the mouth, head, and neck area. Limited appointments available.

Becker’s Hospital Review recognized Penrose-St. Francis Health Services on their list of “100 hospitals and health systems with great women’s health programs” for 2015!

Skin Cancer Screening Date | Sat, May 7 Time | 8-11:30 a.m.

Location | Peak Vista Family Health Center, 225 South Union Boulevard Cost | FREE Info and registration | 719-630-4982 Penrose Cancer Center is partnering with Peak Vista Community Health Centers, Rocky Mountain Cancer Centers, and Memorial Hospital to offer FREE skin cancer screenings.

Physicians will check areas of concern and will refer you to your primary care provider if needed.

$99 Screening Mammogram Date | May 1-31 Location | Center for Women’s Imaging, 2312 North Nevada Avenue Appointments | 719-776-8010, option 2 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. Price valid for 2-D screening mammography only.

Penrose-St. Francis Health Services

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calendar

Spring

Date | Thu, May 12 Time | 6-7:30 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | penrosestfrancis.org/hope

Diabetes Prevention Classes Date | Informational sessions and program start in April Cost | FREE Info and registration | Mike at 719-776-4685 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 the skills needed to make lasting lifestyle changes. You’ll 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! Limited to 15 participants.

What If? What Else? What Now? Date | Sat, Apr 23 Time | 8 a.m.-4 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Conference Room Cost | $125/person Registration | sarastrategies.com/ register.html Are you exploring a career change, a recent empty nester, or just in need of guidance on the next chapter of your life? Experience a one-day interactive, life planning session facilitated by best-selling 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 April 20. Payment due at time of registration.

Penrose Cancer Center offers FREE breast health awareness seminars for the community.

If you have a group that would be interested in hosting a presentation, call 719-776-5954.

penrosestfrancis.org

Why Do My Feet Hurt?

Common Sources of Foot and Ankle Pain Date | Thu, Apr 28 Time | 6-7:30 p.m.

Location | St. Francis Medical Center, 6001 East Woodmen Road, Conference Room 1 Cost | FREE Registration | penrosestfrancis.org/ events Foot and ankle pain can occur in almost any part of the ankle, down to the heel or even the toes. Sometimes pain can result from injury or a more chronic condition. There are various causes of foot and ankle pain. Join orthopedic surgeon and foot and ankle specialist Dr. Alex Simpson, who will help you look at some of the more common causes of foot or ankle pain and what you can do about it.

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 both hospitals, visit penrosestfrancis.org/PHFitness and penrosestfrancis.org/ SFMCFitness.

Living Successfully After Stroke Date | Sat, May 7 Time | 8 a.m.-4 p.m.

Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A-C Cost | FREE Registration | penrosestfrancis.org/ slts If you or a loved one have experienced a stroke, this full-day seminar will help you learn how to manage life. Taught by physicians, therapists, and other medical professionals, you will learn about driving after stroke, understand what causes uncontrollable crying/ laughter, managing bowel/bladder control, navigating travel and leisure activity challenges, nutritional issues, vision issues, and more. Limited to 60 people. Registration deadline is April 29. Continental breakfast and boxed lunch included.

What’s New With Knees: Rethinking Total Knee Replacement Date | Thu, May 12 Time | 6-7:30 p.m.

Location | St. Francis Medical Center, 6001 East Woodmen Road, Conference Rooms 1 and 2 Cost | FREE Registration | penrosestfrancis.org/ events One in five patients is not satisfied with his/her knee replacement. Patientspecific knee implants may provide a better solution than traditional, off-the-shelf implants with respect to implant fit, implant shape, implant rotation, and kinematics. These may lead to improvements in pain, function, and patient satisfaction.

Learn the rationale for rethinking knee replacement at this community education program.

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

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.

ICD Support Group Date | Fri, May 20 Time | Noon-1 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | 719-776-6000 Do you or a loved one have an implantable defibrillator? Would you like to talk with others who are learning to live with this lifesaving device?

Join Vascular Center of Colorado electrophysiology physicians, allied health professionals, and those with implantable defibrillators for education, storytelling, and a Q & A session.

Family members and caregivers are welcome to attend.

Promoting Resilience Through Expressive Writing (for cancer patients) Date | Tuesdays, June 7, 14, and 21 Time | 4:30 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Cost | FREE Info and registration | 719-776-5311 A three-week workshop designed to reduce the impact of stressful and traumatic life events through expressive writing and journaling.

Farmers’ Market on the Promenade Kickoff Event Sponsored by Penrose-St. Francis Health Services Date | Sun, Jun 19 Time | 9 a.m.-1 p.m.

Location | The Promenade Shops at Briargate, 1885 Briargate Parkway Cost | FREE Join us for this kickoff event featuring summer’s best organic produce. The first 500 customers will get a FREE reusable, eco-friendly tote bag filled with samples and coupons. Plus, you’ll have the chance to win gift cards and prizes. Additional farmers’ markets will be held every Sunday, June 26-Oct. 2, 9 a.m.-1 p.m.

Stepping On! Date | Fridays, July 15, 22, 29; August 5, 12, 19, 26 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. In a group setting, older adults learn balance exercises and develop specific knowledge and skills to prevent falls.

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. Limited to 14 participants.

Spring 2016

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Denver, CO Permit No. 4773

2222 North Nevada Avenue Colorado Springs, CO 80907

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.

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Milk Matters entityhospital.org

With Courtney O’Connor, RD, Clinical Dietitian at Penrose-St. Francis Health Services

like soy milk and coconut milk have made a splash in recent years, touted as healthier substitutes for the cow’s version. But are they all they’re cracked up to be?

Should you switch?

“It really just depends on what your needs are,” O’Connor says. “If you have trouble tolerating lactose, have an allergy to the protein in cow’s milk, or if you’re vegan, you might turn to a milk alternative.”

Just don’t expect all the same nutrients you’d get from cow’s milk.

“Milk alternatives’ primary ingredient is water, leaving low levels of naturally occurring vitamins and minerals,” O’Connor says. “Manufacturers fortify these milk products, particularly with added calcium and vitamin D, to make them more comparable to cow’s milk. But cow’s milk provides the most protein, with soy milk as the runner up.”

On the upside, the added water makes lots of milk alternatives lower in calories, compared to 1 percent cow’s milk. “Be sure to look for unsweetened varieties, which have less sugar and fewer calories,” O’Connor suggests.

The bottom line? Milk alternatives are great if you’re unable to drink cow’s milk or in place of sugar-sweetened beverages such as juice and soda. But they don’t necessarily offer all the benefits of cow’s milk nutritionwise. Here’s how they stack up:

Cow’s Milk (1%)

Soy Milk (unsweetened)

Coconut Milk (unsweetened)

Almond Milk (unsweetened)

Calories

102

80

45

40

Fat

2g

4g

4g

3g

Calcium

29% DV

30% DV

45% DV

20% DV

Protein

8g

7g

0g

1g

Sugar

13 g

1g

<1 g

0g

vitamin D

32%

0

25% DV

25% DV

Vitamin A

10% DV

10% DV

10% DV

10% DV

Potassium

366 mg

299 mg

40 mg

120 mg

2/3

About 65 percent of adults have some degree of difficulty digesting lactose, a sugar found in milk. Sensitivity to lactose varies from person to person. Some can tolerate select dairy products such as cheese and yogurt just fine, as they go through a fermenting process that eliminates much of the lactose. Others can’t tolerate any lactose in their diet.

photo: ©istockphoto.com/Jobetf

Milk alternatives