Bloom Summer 2017

RATTLESNAKE BITES | VITAMIN D DAILY DOSE | QUIT YOUR COMPLAINING

Penrose-St. Francis Health Services

Nurturing women’s health in Colorado Springs

CRACK DOWN ON WEIGHT LOSS Can a high-protein diet help you peel off the pounds?

ACCELERATE YOUR

RECOVERY After joint replacement surgery

SUMMER 2017 Volume 7, Issue 3

Page 8

HealthyStart

THE DOCTOR’S NOT THE ONLY ONE WHO WILL SEE YOU NOW

hether you need a checkup, a sick visit, or help taking care of a chronic disease, you have lots of options these days. You can see a doctor (MD or DO), a nurse practitioner (NP), or a physician assistant (PA).

Getting an appointment is easier if you see an NP or a PA, and these primary care providers “basically do the same things I do,” says Gary Klein, MD, a family practice doctor at Penrose-St. Francis Primary Care in Colorado Springs. In fact, Klein’s own primary care provider is one of the two PAs in his practice, which also has five NPs. PAs work under a doctor’s oversight, while NPs can practice on their own.

Both NPs and PAs have experience in managing chronic diseases, and more time to spend with patients than doctors do. “A lot of chronic diseases, like diabetes, heart disease, and high cholesterol, can be managed with lifestyle changes in conjunction with medicine,” says Anna Marie Douglas, NP, who practices at Centura Health Physician Group Tri-Lakes Primary Care. “We take a whole-person approach and educate patients to help them manage their chronic diseases.”

“NPs and PAs are highly trained, and they do a great job. Our patients love to come in and see them,” says Klein. “Patients with more complicated health problems usually see our doctors.”

NPs

• Bachelor’s degree in nursing • Master’s degree in nursing from a school with an accredited NP track

PAs

• Bachelor’s degree • Master’s degree in physician assisting from an accredited school

Centura Health Physician Group has 19 physicians and nurse practitioners who are accepting new patients.

To find a provider who is right for you, visit penrosestfrancis.org/psfpc. 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.

Getting bitten by a rattlesnake can be deadly, if you don’t get antivenom fast enough and/or the bite is on your face or arm, where the venom spreads faster. But for most people, bites are not fatal, says Martha Taylor, MD, medical director at Centura Health Urgent Care. “Go directly to an ER,” Taylor says. Antivenom, stocked by most, if not all, ERs in Colorado, works best within four hours, but doctors can use it up to 24 hours after a rattlesnake bite.

If you are bitten in the wilderness, call 911 and do as follows: • Stay calm to lessen the spread of venom • Arm or leg bite: Splint the area • Leg bite: Take off the shoe and sock • Hike to where EMTs can find you Don’t use a tourniquet and don’t suck out the venom, says Taylor.

Rattlesnake Bite Symptoms Early symptoms: • Bruising • Severe pain • Light-headedness • Chills • Nausea • Vomiting Later In about a quarter of symptoms: rattlesnake bites, the • Shock • Bleeding snake does not inject any venom.

25%

Not sure when to use urgent care or the emergency department?

For a list of examples, visit penrosestfrancis.org/UCvsED. Penrose-St. Francis Health Services is part of the Centura Health Trauma System, the region’s largest and most comprehensive network of trauma care and emergency services.

2222 North Nevada Avenue, Colorado Springs, CO 80907

bloom

2

Summer 2017

Penrose-St. Francis Health Services

COVER PHOTO: ©ISTOCKPHOTO.COM/CATLANE; THIS PAGE: ©ISTOCKPHOTO.COM/MUTLU KURTBAS, /STEVELENZPHOTO; OPPOSITE PAGE: ©ISTOCKPHOTO.COM/IZUSEK, /IMAGE SOURCE, /ZHEMCHUZHINA

W

HOW BAD IS ...

A RATTLESNAKE BITE?

EXERCISE AFTER 60:

SLOW, STEADY, AND SAFE It’s never too late to start exercising — and reap the rewards like aging slower, boosting your immune system, improving brain function, and even living longer. But after age 60, you do need to do some things differently, says Gloria Winters, DPT, chief medical officer at the YMCA of the Pikes Peak Region. See your doctor first if you have any medical conditions or injuries that could impact exercise, or if you’re not sure. She also offers these tips: Start slow and cross-train: “Start at low intensity and progress slowly,” says Winters.

“Don’t do the same exercise every day because overuse injuries can occur.”

Do the right combination of exercises: • Five days a week, do 30 minutes of light cardio, like walking, biking, or water aerobics • Two to three days a week, work on balance exercises, like yoga, and strength training using weights or bands FAST FACT After age 40, people typically lose 8 percent or more of their muscle mass every 10 years.

EASING KNEE PAIN THROUGH YOUR FEET Putting custom-made arch supports, insoles, or similar devices into your shoes can ease knee pain in many people. “There’s Kenneth Gavin a lot of evidence to show that custom foot orthotics work,” says Kenneth Gavin, CO, director of orthotics and prosthetics at Centura Health Orthotics and Prosthetics.

Custom foot orthotics, which are designed specifically for the way you move, can align your foot, ankle, and knee into more normal positions, giving you a healthier gait — and easing knee pain.

ARE ORTHOTICS FOR ME? Custom foot orthotics work best for people who: • Are active, including walkers and runners who often need better alignment • Are a normal weight or only slightly overweight • Have no or mild arthritis Your doctor can tell you whether custom foot orthotics might be right for you.

TriLakes Health Pavilion, created by Penrose-St. Francis Health Services and the YMCA of the Pikes Peak Region, offers medical care and wellness programs under one roof. It includes primary care, pediatrics, urgent care and other medical services combined with fitness facilities, wellness classes and even a health cafe. Go online to myneighborhoodhealthcenter.org/tri-lakes for more information and check out our Incline Fit class on Page 11.

FOR THE MAN IN YOUR LIFE

EVERYTHING’S BETTER WITH BACON — EXCEPT YOUR HEALTH Is your guy a manly meat eater? Eating a couple of pieces of bacon now and then won’t kill him, but it’s not the best idea, either. Bacon is packed with saturated fat, sodium, and cholesterol, which can increase his risk of heart disease and stroke, and may contribute to cancer. It’s also a processed meat, and like all pork products, a red meat. If your loved one can’t pass on the pig, try to limit him to one or two pieces once a week, says Melaina Bjorklund, MS, RD, a clinical dietitian at Penrose-St. Francis Health Services.

A better choice is turkey bacon. “It’s still processed, but it’s not nearly as high in fat or cholesterol as pork bacon,” Bjorklund says.

If you think custom orthotics are right for you, call 719-776-4840 to schedule an appointment.

68%

Fat accounts for about 68 percent of the calories in bacon, almost half of that is saturated fat.

Step one toward your guy staying healthy is finding a doctor he trusts. If the man in your life needs a primary care provider, visit penrosestfrancis.org/psfpc.

penrosestfrancis.org

Summer 2017

3 bloom

PROTEIN-POWERED WEIGHT LOSS

ARE HIGH-PROTEIN DIETS A SAFE AND EFFECTIVE OPTION FOR WOMEN OVER 40?

bloom

4 Summer 2017

A

chicken breast can do so many things — spice up your backyard barbecue and cozy up to couscous, mashed potatoes, or any other side dish. Chicken can even help build strong muscles, bones, and blood. So, is it fair to ask it to de-jiggle your thighs, too?

Fair or not, we are increasingly asking chicken, eggs, and fish, or rather the protein they contain, to not only provide sustenance, but to help us peel off the pounds as well. But is a high-protein diet — consuming more than 25 percent of daily calories from protein — really the secret to dropping pounds?

Or, is gobbling protein just the latest fad? And, is it safe to follow a highprotein diet long term? The answers depend on which experts and which studies you consult.

So we asked three Penrose-St. Francis Health Services experts what they had to say on the subject. The experts are clinical dietitian Sharon Jacob, registered clinical exercise physiologist Blake Boyer, and cardiologist James Schmidt, MD.

Penrose-St. Francis Health Services

HOW PROTEIN PROMOTES WEIGHT LOSS

Despite conflicting research and disagreement over high-protein diets, it’s safe to Sharon Jacob say that a diet that restricts calories, incorporates exercise, and emphasizes calories from protein is more effective than diets heavy in carbohydrates or fat.

“A lot of times when someone starts a highprotein diet, they do see quick weight loss,” says Jacob. “But much of that initial result is shedding water weight.”

That initial glow of success may help explain why high-protein diets are all the rage. Although it’s hard to say exactly how many people have tried high-protein diets, a 2013 survey by the website Everyday Health found three diets that emphasized eating protein and cutting carbs — Paleo, South Beach, and Atkins — were among the top 10 most popular in the U.S. Studies show high-protein diets spur weight loss three ways: • Protein keeps you feeling full longer. So you may eat less. A 2016 study by researchers at the Imperial College of London found that digesting protein boosts levels of a hormone that makes you feel fuller.

• The body works harder to digest protein. “The body digests most carbs easily, but is expending more calories to digest protein,” says Boyer.

• A high-protein, lowBlake Boyer carbohydrate diet depletes carbohydrates. When the body runs out of carbohydrates, its usual fuel source, it turns to fat and protein, Jacob says.

• A high-protein diet helps promote muscle retention. A study published last year in the American Journal of Clinical Nutrition found that men who restricted calories but ate a high level of protein, combined with vigorous exercise, lost more fat and gained muscle, compared to the low-protein group, which gained no muscle at all.

penrosestfrancis.org

BUT ARE HIGHPROTEIN DIETS GOOD FOR YOU?

No one really knows the long-term effects of highprotein diets, says Schmidt.

Dr. James Schmidt “High-protein diets are too new to have been studied over time.” And even the short-term studies often conflict with each other: Protein and cholesterol: One recent study that followed dieters for 24 weeks found that high-protein diets seemed to lower “bad” (LDL) cholesterol, and raise “good” (HDL) cholesterol.

Protein and diabetes: A 2016 study of women ages 50 to 65 found that those who lost weight on a high-protein diet saw no improvement in insulin sensitivity, which lowers risk for type 2 diabetes. The women who lost the same amount of weight eating lower amounts of protein saw a 25 to 30 percent improvement in insulin sensitivity.

Protein and cancer: Another study found that a diet high in animal-based protein increased the risk of cancer death among adults under 65. But a high-protein diet seemed to have the opposite effect in older adults.

Protein and kidney disease: One thing experts do agree on is that high-protein diets can be harmful to people with existing kidney disease.

Schmidt recommends that anyone on a highprotein diet drink extra fluids.

An occasional trip to the gym doesn’t mean you need to stock up on protein powder. “I don’t think every athlete needs to be on a high-protein diet, but I would recommend adding protein if you’re weight lifting, strength training, doing marathons, or Ironman triathlons,” says Blake Boyer, registered clinical exercise physiologist with Penrose-St. Francis Health Services..

“Protein, especially after a workout, can help rebuild those muscles.” But, he says, “Protein is the last line of energy the body uses. So, it’s usually not until well into a long workout that your body begins to utilize protein as an energy source.”

PHOTOS: ©ISTOCKIMAGES.COM/CHARLIEAJA, /STUDIOARAMINTA, /JOHN SOMMER

A standard serving of red meat, poultry, or seafood is about 3 ounces — roughly the size of a deck of cards.

GIVING PROTEIN A WORKOUT

GETTING THE RIGHT RATIO

According to the Centers for Disease Control and Prevention, most Americans get more than the recommended 10 to 15 percent of daily calories from protein. For a 50-year-old woman who weighs 140 pounds and doesn’t exercise, the recommended daily allowance (RDA) for protein is 53 grams per day.

A high-protein diet shouldn’t mean stacking steaks on your plate, Jacob says. “Ideally, you want some protein at each meal.” You can only absorb so much protein at once, and any excess is wasted — or turned into fat, she says.

To calculate your individual recommended daily allowance for protein, multiply your weight by 0.36, or visit the U.S. Department of Agriculture website, nal.usda.gov, and look for the Interactive DRI (Dietary Reference Intakes) calculator.

Continued on Page 6

Summer 2017

5 bloom

KEY TO WEIGHT LOSS, OR BRAIN BUSTER? For some high-protein-diet disciples, ketosis is the nirvana of dieting, achieved by entering a nearly carbohydrate-free state.

Many high-protein diets slash carbohydrates, which your body and brain use for fuel. When your body runs out of carbohydrates and burns fat instead, that is ketosis, a state associated with enhanced weight loss. In ketosis, your body breaks down fat, instead of carbs, for energy and produces ketones.

Carbs have gotten a bad reputation, but you need them, says Blake Boyer, PenroseSt. Francis exercise physiologist. But remember: All carbs are not created equal.

Those in an apple are hardly equivalent to those in a doughnut.

Consequences of extreme carb cutting include: • Insufficient fiber, resulting in constipation • Headache • Worsening kidney function if you have kidney disease • Irritability • Bad breath Side effects aside, diet-induced ketosis isn’t inherently dangerous, says James Schmidt, MD, FACC, a cardiologist at Colorado Springs Cardiology, A Centura Health Clinic. But it’s not the most efficient way to use energy.

And it may leave you grouchy and your mind foggy. “The brain can run on ketones, but it doesn’t like to,” he says.

BEYOND BACON Healthy high protein isn’t piles of pork chops and bags of bacon cheeseburgers. For slimming, protein-packed meals, try chicken or salmon. Three ounces of each — about the size of a deck of cards — contains more than 20 grams of protein. Other good sources of protein include: FOOD

AMOUNT

PROTEIN (in grams)

Greek yogurt

1 cup

20

Edamame

1 cup, cooked

17

Low-fat cottage cheese

½ cup

14

Kefir

1 cup

11

Black bean dip

½ cup

8

Low-fat, low-sugar peanut butter

1 ounce

7.3

Part-skim string cheese

1 stick

7

Hard-boiled eggs

1

6

Nuts

¼ cup

6

The Penrose-St. Francis Health Learning Center offers Medical Nutrition Therapy that can help with weight management, food allergies, eating disorders, irritable bowel syndrome (IBS), celiac disease, Crohn’s disease, high cholesterol, and more. A physician referral is required. For more information, call 719-776-3600 or visit penrosestfrancis.org/hlc.

THERE ARE TWO MAIN TYPES OF PROTEIN: COMPLETE AND INCOMPLETE Complete proteins include nine essential amino acids the body can’t produce. Sources: meat, fish, eggs, dairy, and soy.

Incomplete proteins contain some, but not all, of those amino acids. Sources: beans, nuts, most whole grains.

bloom

6 Summer 2017

Penrose-St. Francis Health Services

PHOTOS: THIS PAGE: ©ISTOCKIMAGES.COM/JANEFF; OPPOSITE PAGE: ©ISTOCKIMAGES.COM/ANNA1311, ©STEVE BIGLEY

KETOSIS:

Continued from Page 5

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

Q: WHY DO I NEED VITAMIN D? A: Vitamin D is important for strong bones.

There’s evidence that it may also lower the risk of getting type 2 diabetes and rheumatoid arthritis, and of dying from heart disease or cancer. But cause and effect still needs to be determined.

Q: SUNLIGHT PRODUCES VITAMIN D, BUT WHAT ABOUT THE RISK OF SKIN CANCER?

A: Food and supplements are a better way to get your vitamin D than sun exposure without sunscreen. It’s easier to add up vitamin D in food and supplements than to figure out how much you’re getting from the sun, since the time of day, weather, and the color of your skin all affect how much vitamin D your skin produces.

For many people, 10 to 15 minutes without sunscreen on the arms and legs two to three times a week produces adequate vitamin D. But even that amount can still damage your skin.

If you’re at higher risk for skin cancer, get all of your vitamin D from your diet. People who are at higher risk may have fair skin, have had sunburns, and/or have a family or personal history of melanoma skin cancer or multiple abnormal moles.

THE HEALTHY WAY TO GET YOUR

VITAMIN D A vitamin D deficiency can cause fatigue and foggy thinking.

Q: AM I GETTING ENOUGH VITAMIN D?

A: Children over the age of 1 and most adults need 600 IU of vitamin D daily. After age 70, adults need 800 IU daily. If you’re healthy, I don’t recommend a blood test to measure your vitamin D. Just get 600 IUs a day in your diet or take a supplement if your diet varies. Don’t go over 4,000 IUs daily. A 3-ounce serving of salmon (about the size of a deck of cards) contains about 450 IU. Q: WHAT ARE THE BEST FOOD SOURCES OF VITAMIN D?

A: You can get vitamin D from natural foods, fortified foods, and supplements. The few foods that have it naturally are fatty fish (mackerel, salmon, and tuna), egg yolks, some cheeses, and beef liver. More common are foods that are fortified with vitamin D: milk, yogurt, cereals, and some orange juices. Read labels and mix natural foods, fortified foods, and supplements to make sure you get enough.

DR. KRISTIN SCOTT Kristin Scott, MD, moved to Colorado from Chicago in 2017 to raise her family in an environment focused on healthy living and outdoor activities. “We walk out the door and have access to beautiful open space,” she says. Scott sees patients of all ages, partnering with each patient to figure out what will work best in creating a healthy lifestyle. She focuses on diet, nutrition, and exercise, using medicines only when needed.

TO MAKE AN APPOINTMENT WITH DR. SCOTT, CALL 719-571-7000.

penrosestfrancis.org

Summer 2017

7 bloom

RAPID

ACCELERATED RECOVERY:

0-1

RECOVERY

DAYS IN THE HOSPITAL

...

TYPICAL JOINT REPLACEMENT

3-4DAYS

GET MOVING FASTER AFTER JOINT REPLACEMENT

Vicki Moreno

Vicki Moreno has been teaching fitness classes for more than 30 years.

But about two years ago, the pain in her right hip she’d been living with for years got really bad.

Moreno couldn’t fully teach her classes or ride her horse. When she found out she needed a hip replacement, she was scared. “I was terrified of losing my active lifestyle,” says the 67-year-old Pueblo West resident.

But she needn’t have worried. The day after Moreno had hip replacement surgery at PenroseDr. Steven Myers St. Francis Health Services, she was home and doing physical therapy on her own. She could stand on her right leg and had little pain.

FASTER, LESS PAINFUL RECOVERY Moreno was part of Penrose’s Accelerated Recovery Program for hip and knee replacement patients. Accelerated recovery starts with the first pre-op consult and helps patients get back to their normal lives faster with advances in: • Surgery: Minimally invasive techniques spare the muscles and tendons, resulting in less pain.

• Anesthesia: Increased use of regional blocks around the joint allows for pain-free surgery without the risks or lingering effects of general anesthesia. “These improvements in surgery and anesthesia have enabled patients to get up and get moving quicker,” says Steven Myers, MD, an orthopedic surgeon at Centura Orthopedics and director of the Accelerated Recovery Program.

• Rehabilitation: Patients start physical therapy, and sometimes go home, the day of the surgery. Like Moreno, most hip replacement patients do physical therapy at home, based on instructions from the physical therapist that they see at the hospital. Recovery from a knee replacement is harder, says Myers, so most of these patients have outpatient physical therapy at the hospital.

BACK TO A NORMAL, ACTIVE LIFE Eight weeks after surgery, Moreno was back at the gym — teaching her usual aerobics and other classes — and looking forward to riding again. “I’m getting back to the things that I love,” she says.

About 30 percent of hip and knee replacement patients qualify for accelerated recovery, says orthopedic surgeon Steven Myers, MD. These patients: • Are younger, stronger, and more mobile • Have few other health problems • Have a caregiver and help at home • Don’t have physical barriers to recovery at home, like many stairs Older, sicker patients go to a rehabilitation center or have home care and outpatient physical therapy. But they are also recovering faster than in the past.

Benefits of accelerated recovery: • Less pain, swelling, and blood loss • Shorter hospital stay • Fewer problems like blood clots and infections • Faster return to normal activities

Watch Vicki’s story and videos of other patients at penrosestfrancis.org/orthovideos or call Centura Orthopedics at 719-776-7846 for more information about the Accelerated Recovery Program.

bloom

8 Summer 2017

Penrose-St. Francis Health Services

PHOTOS: THIS PAGE: ©STEVE BIGLEY; OPPOSITE PAGE: ©ISTOCKIMAGES.COM/YAYAYOYO, /GLOBALSTOCK, /LITTLEHENRABI

IS ACCELERATED RECOVERY RIGHT FOR YOU?

NO C MPLAINTS HOW AND WHY TO CURB THE WHINING HABIT

T

raffic is unbearable, your husband won’t pick up his socks, and your kids seem incapable of getting ready for school on time.

Life hands us plenty to whine about.

But giving in to the temptation is like scarfing down a pint of ice cream: It feels good in the moment, but you’ll pay for the indulgence later.

Lindsey A. Carnick, LCSW, integrated behavioral health specialist at Centura Health Physician Group Behavioral Health, explains that complaining is unhealthy, and it’s habit-forming. When you complain, you are literally wiring your brain to complain more.

“Any repeated cognitive pattern is habit-forming,” she says.

Complaining’s negative, passive mindset may have health consequences, such as a weakened immune system, elevated blood pressure, and even higher levels of the stress hormone cortisol, which is associated with a wide range of negative health conditions. Beyond that, complaining “isn’t constructive, helpful, or workable in the long run,” Carnick says. “Complaining fosters feelings of helplessness, hopelessness, and passivity, and exacerbates thoughts that we don’t have control of our well-being.”

So quit your whining and try one of Carnick’s tips for taking a more constructive approach.

WIND DOWN THE WHINE Feel like flipping your lid? Carnick suggests putting the brakes on a diatribe, and turning it into constructive dialogue. When your spouse does something that drives you nuts, turn your thinking around: “It’s hard for me to understand why he/she would do this. There must be something going on I’m not aware of, and I really need to get to the bottom of it.”

DON’T REPLACE COMPLAINING WITH SILENT STEWING That, Carnick says, is “tantamount to marinating in your own negativity.” Instead, find a way to talk about an issue that is more constructive than destructive. Ask yourself: “Do I feel better, worse, or the same about the issue afterward?”

TRY A DIFFERENT TACK There are times when complaining seems necessary — the landlord won’t fix the leaky roof, the neighbor mows his lawn Saturdays at 6 a.m. But, Carnick says, “assertive communication” is more effective, and healthier. Complaining “reinforces cognitive and emotional patterns that don’t serve you in the long run,” she says.

penrosestfrancis.org

STRESS LESS, LIVE LONGER “Don’t sweat the small stuff” may sound like cliché, but it can be lifesaving advice. Studies show obsessing over minor hassles can slice years off your life. Here are some tips for destressing: • Keep perspective. That extra five minutes waiting in line isn’t the end of the world.

• Practice mindfulness. Being aware of your thought patterns can help you head off the negative voices.

• Limit yourself. If you must think about whatever irritated you, give yourself 10 minutes, then move on.

SHOCK THERAPY Can’t break that complaining habit? Try this, Carnick says: “Imagine you’re being filmed for your biography. Do you want people to remember you by the way you sound when you’re complaining about traffic?”

Behavioral health services are available at Centura Health Physician Group primary care offices for patients. To learn more, call 719-776-6850.

Summer 2017

9 bloom

AGE STRONG, LIVE LONG SENIOR HEALTH FAIR

calendar

Summer

A FREE COMMUNITY EVENT FOR PEOPLE AGE 64+

bloom 10 Summer 2017

Date | Sat, Aug 12 Time | 8 a.m.-Noon Location | Penrose Hospital, 2222 North Nevada Avenue, Main Lobby Cost | FREE

P

enrose-St. Francis Health Services understands the unique health care needs and insurance changes faced by those approaching age 65.

Join us to learn about our new senior health clinic, meet the physicians, learn about hospital services and Medicare options while enjoying free screenings*, assessments, nutrition and brain fitness information, and more! Plus, you’ll receive a special invitation to our senior clinic open house!

FREE

TOTE BAG FOR THE FIRST 500 ATTENDEES!

*FREE biometric screenings will be offered through Aug. 4. Your results, a report, and coaching will be provided at the fair on Aug. 12. Biometric screenings require a fasting blood draw and include a full lipid panel and glucose testing. Blood pressure, height, weight, BMI, and waist circumference will also be available. To learn how to receive your lab paperwork, locations for testing, or more information, please call 719-776-7983. Must be 64+ to participate. Learn more at penrosestfrancis.org/seniorfair2017.

TAKING A SAFE HEALTH CARE JOURNEY: HOW TO BE PART OF YOUR HEALTH CARE TEAM Presented by Patty Skolnik and Linda Sample Date | Sat, Aug 26 Time | 9 a.m.-Noon Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A-C Cost | FREE Registration | safehcjourney. eventbrite.com

In 2001, Patty and David Skolnik spent nearly three years watching their only child, Michael, play victim to a broken health care system as a result of unnecessary brain surgery. Due to medical error caused by negligence and incompetence, routine expectations of the health care system proved ineffective in providing quality medical care and patient safety for 22-year-old Michael. Taught by this harrowing real-life experience, Patty has become a patient safety expert and advocate for shared decision making, informed consent, and improving patient/provider relationships in health care. Join us to hear Patty’s story and leave prepared to be a patient advocate who can contribute to better outcomes should a loved one become hospitalized. In this three-hour seminar, you will: • Understand what patient safety is and its importance • Identify who could or should not be an advocate • Learn the duties, responsibilities, and barriers for a patient advocate • Identify hospital staff and their primary duties to patients • Learn how to properly communicate and partner with the health care team • Learn what shared decision making is and about patient centeredness • Identify tools and resources

Refreshments and complimentary patient medical journal provided. Must register by Aug. 18.

Penrose-St. Francis Health Services

CLASSES FOR CANCER PATIENTS/SURVIVORS The Penrose Cancer Center offers FREE classes and support groups for cancer patients and survivors. Visit penrosestfrancis.org/calendar for dates, times, and locations for the following classes (select “Cancer” under “Topic”): • Mindfulness Meditation • Mat Yoga • Beginning Again: Tools for the Journey Through Grief • Therapeutic Drumming • Saying Yes to Rehabilitation and Oncology • GYN, breast, and head and neck cancer support groups and more!

penrosestfrancis.org

DE-STRESS IN THE GREENHOUSE Date/Time | Saturdays, Jul 22, Aug 26, and Sep 16, 11 a.m.-1 p.m.; Thursdays, Aug 24 and Sep 14, 5:307:30 p.m.

Location | Penrose Hospital Wellness Center, 2222 North Nevada Avenue Cost | $45 for Centura associates/ spouses; $50 for community members Registration | 719-776-5776 A five-week interactive workshop exploring different gardening topics. Each workshop begins with a 30-minute yoga class taught by Noelle Stock, RD, RYT. Sean Svette, RD, Penrose greenhouse project manager, will give a greenhouse tour, invaluable gardening tips, a guidebook, plants, seeds, additional gardening materials, and a prepared meal made with fresh ingredients from the greenhouse!

MENDED HEARTS — COLORADO SPRINGS Date | Mondays, Aug 7 and Oct 2 Time | 4:30 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Room A Cost | FREE Registration | For information, contact Diana Schmitz, cardiopulmonary rehab nurse, 719-776-4864 or dianaschmitz@ centura.org Mended Hearts is a communitybased organization designed to inspire hope and improve the quality of life for heart patients and their families through ongoing support, peer-topeer hospital visits, education, and monthly group meetings. Our goal is to create a strong local support group that is run by and for the cardiac population in any stage of event — pre-op to recovery, and thereafter.

Open to men and women.

INCLINE FIT Date | Wednesdays and Fridays, Aug 9-Sep 1 Time | 11:30 a.m.-12:30 p.m.

Location | Tri-Lakes Family Center YMCA, 17250 Jackson Creek Parkway Cost | $130 for Y members and $145 for nonmembers Registration | ppymca.org/register or 719-481-8728 This class combines cardio intervals with strength training to burn more calories and increase cardiorespiratory efficiency, all while maintaining a low impact on joints.

Appropriate for all levels, from beginner to advanced athlete. Class limited to six.

TAI CHI Date | Tuesdays and Thursdays Time | 9-10 a.m.

Location | Penrose Hospital Wellness Center, 2222 North Nevada Avenue Cost | Unlimited class packages and punch cards available from $25-$70 Information and registration | 719-776-5776 Tai Chi is a form of moving meditation practiced with slow, relaxed, and flowing movements.

Class is ideal for those seeking gentle rehab exercises and to study inner power through calmness.

DYNAMIC DUOS

You know how it’s always more fun to do things with your bestie by your side? Consider becoming a Dynamic Duo volunteer for Ronald McDonald House Charities of Southern Colorado! Various days/shifts are available at the Ronald McDonald House, Ronald McDonald Family Room at St. Francis Medical Center, and other locations.

For more information, call Nicole Noll, volunteer manager, at 719-471-1814.

STEPPING ON! Date | Fridays, Aug 18-Sep 29 or Oct 6-Nov 17 Time | 10 a.m.-Noon Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Room B Cost | FREE Registration | 719-776-5098 Date | Wednesdays, Sep 13-Oct 25 Time | 10 a.m.-Noon Location | St. Francis Medical Center, 6001 East Woodmen Road, Conference Room 4 Cost | FREE Registration | 719-571-8000 Stepping On! empowers older adults to carry out healthy behaviors that reduce the risks of falls. It is a community-based workshop offered once a week for seven weeks using adult education and self-efficacy principles. In a small 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.

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.

2017 COLORADO SPRINGS MARATHON Presented by Centura Orthopedics Date | Sat, Sep 30 Time | 7 a.m. start Location | Acacia Park, 115 East Platte Avenue A community running event that features a full marathon, half marathon, and 5k beginning and ending at Acacia Park in Downtown Colorado Springs. The course winds through the beautiful Old North End Neighborhood, past America the Beautiful Park and the Olympic Training Center. For cost, maps, more information, or to register, visit cospringsmarathon.com.

Summer 2017

11 bloom

PHOTOS:: ©ISTOCKIMAGES.COM/SERG_VELUSCEAC, /VESNAANDJIC, /CAT_CHAT, /WAVEBREAKMEDIA

ADVANCE MEDICAL PLANNING: HAVING THE CONVERSATION Date | Thu, Jul 20 Time | 11:15 a.m.-12:45 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Room A Cost | FREE Registration | RSVP by Jul 15 to johnzondolo@centura.org or call 719-776-5813 The best time to make decisions about medical care is BEFORE you or your family has a medical crisis.

Advance Medical Planning allows you to determine who can make medical decisions for you in the event you are not able to make them yourself.

Studies show that making medical decisions in advance and having those difficult conversations with loved ones diminish moral distress during times of crisis. Having a completed Medical Power of Attorney and Living Will guides the decision-making process and allows the providers to care for the patient according to his or her own wishes. Advance Medical Planning can assist a pastor when dealing with a family in crisis if the patient’s wishes are well-documented. At this class we will help you understand the requirements and nuances, guide you through the various Advance Directive forms, and answer your questions. Lunch provided.

NON-PROFIT ORG US POSTAGE

PAID

DENVER, CO PERMIT NO. 4773

2222 North Nevada Avenue Colorado Springs, CO 80907

For the 10th year in a row, Penrose-St. Francis Health Services has been named one of America’s 50 Best Hospitals™ (2008-2017)

by Healthgrades®, an honor only achieved by six hospitals in the country.

DO YOU FAVOR

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 1-303-673-8166 (TTY: 711). Copyright © Centura Health, 2017.

ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-719-776-5370 (TTY: 711). CHÚ Ý: Nếu bạn nói Tiếng Việt, có các dịch vụ hỗ trợ ngôn ngữ miễn phí dành cho bạn. Gọi số 1-719-776-5370 (TTY: 711).

FLAVORED WATER?

With Melaina Bjorklund, MS, RD, clinical dietitian at Penrose-St. Francis Health Services oda sales are in a tailspin, and flavored water is rapidly taking its place on store shelves. But is it any better for you?

“Flavored water at least counts toward hydration, unlike caffeinated beverages, which actually pull water from the body,” Bjorklund says. “But it’s not all you want to use for hydration.”

Most flavored waters have zero calories, but that doesn’t mean they’re healthy. “Be careful with the sugar-free versions,” Bjorklund says. “They may be tempting, but they act like diet soda in your body. Artificial sweeteners in any form should be consumed in moderation.”

What about the varieties that boast added vitamins and electrolytes?

“They can be beneficial, but the benefits do not outweigh the fact that you’re still consuming as much sugar as in a soda,” Bjorklund says. “You can get needed vitamins and

minerals through the consumption of whole foods or a dietary supplement, if necessary.”

Instead of commercial flavored waters, Bjorklund recommends opting for plain water or infusing with your own fruits. “Try lemon, limes, berries, or melon. It’s an all-natural way to flavor and sweeten water,” she says. “And it’s a win-win, because when you finish your water, there’s a treat of fruit at the bottom.”

If you’re not ready to give up the storebought varieties just yet, start by diluting the concentration. “If you water it down to at least half water, you get the flavor and a little punch of something different — but you’re still consuming mostly water,” Bjorklund says.

PHOTOS:©ISTOCKPHOTO.COM/ARINAHABICH, /NEMIDA

5 SURPRISING BENEFITS OF WATER

You know water keeps your organs functioning, your body from overheating, and helps carry out waste. But did you know it also does the following?

1

Makes it easier for the heart to pump blood through the body

2

Lubricates your joints and reduces muscle fatigue and cramping

3

Fights cavities by washing away excess food and sugar from teeth

4

Elevates mood

5

Improves cognitive abilities

Losing just

1-2%

of your body’s water can lead to a decrease in cognitive processing.