Bloom Fall 2014

Safer Surgery | Pre-Concussion Testing | Year-End Goals

Penrose-St. Francis Health Services

Nurturing women’s health in Colorado Springs

Reflection

of Health

Learn how weight loss surgery can cure diabetes and ease other health problems

free health classes Pages 10-11

Fall 2014 Volume 4, Issue 4

HealthyStart

More exercise, less chance of breast cancer

Although exercise can help lower the risk that breast cancer will come back, only 35 percent of women with breast cancer meet the recommendations for physical activity after diagnosis, according to a recent study in Cancer. Researchers think that exercise reduces risk of recurrence by lowering estrogen and building immunity. But there’s more to it than that. “People who exercise have healthier lifestyles. They tend to eat healthier, and don’t smoke or drink a lot of alcohol,” says Toni GreenDr. Toni GreenCheatwood, DO, medical director of the Penrose-St. Francis Breast Care Center and a breast Cheatwood surgeon. Fatigue from cancer treatment often makes it tough for women to get the recommended amount of exercise: one hour of vigorous or two hours of moderate exercise a week. “It may be hard to get motivated, but you’ll do better in the long run if you exercise,” says Green-Cheatwood, who gives these tips to help get you started.

Set small realistic goals and build on them slowly Park at the end of the parking lot instead of by the door.

Take a short walk at lunch; walk more every few days.

Celebrate

Exercise with a

friend It’s more fun.

Being accountable to somebody else keeps you going.

small successes

“Do something little, then you’ll be able to do something big,” says Green-Cheatwood.

Breast cancer survivors who participated in activity equal to a 30-minute brisk walk several times a week had a 40 percent lower risk of breast cancer death than women who were less active, according to a 2008 study published in Cancer Epidemiology, Biomarkers & Prevention.

Join us for Bust a Move on Friday, Oct. 24, featuring dancing, breast health booths, and prizes. Cost: $10.

Proceeds will buy yarn to make prayer shawls for cancer patients. Visit penrosestfrancis.org/bustamove to register and pay.

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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 Words LLC. Executive editor is Jill Woodford.

If your head sometimes spins, you’re not alone. One out of three Dr. J. Lewis Romett Americans over the age of 40 experiences dizziness, ranging from light-headedness to full-blown vertigo, according to a recent study. J. Lewis Romett, MD, an ear, nose, and throat specialist at PenroseSt. Francis Health Services says there are many reasons for dizziness, with age being a leading risk factor. “As you get older, you can’t compensate as well,” he says.

Changes in vision, reflexes, the brain, and the inner ear all can cause dizziness. And diseases like diabetes and high blood pressure can make you more prone to imbalance.

About one-third of dizziness is vertigo, which feels “much like being on a merry-goround,” Romett says. “Vertigo is much more dramatic than unsteadiness, and will often respond to medicines.

Persistent light-headedness or unsteadiness will often respond to physical therapy.”

Though you can become relatively sure you have vertigo, it is never a good idea to diagnose yourself. Vertigo is a serious condition that must be treated properly, so see a physician who will perform a number of definitive tests.

Visit penrosestfrancis.org/ dizzy for a list of quick fixes for dealing with dizziness.

2222 North Nevada Avenue, Colorado Springs, CO 80907

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Fall 2014

Penrose-St. Francis Health Services

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Dealing With Dizziness

Your health information online,

anytime you want it FAST FACT

EMR vs. EHR

An electronic medical record collects patient information obtained at a single location, while an electronic health record collects and shares patient information across multiple points of contact.

C

entura Health, Colorado’s largest health care network, recently unveiled an online electronic record system for patients. MyCenturaHealth provides records from any Centura Health doctor, hospital, or outpatient facility. On MyCenturaHealth, you can:

Review medications, conditions, test results, allergies, and immunizations

See and get reminders about appointments

Download and print your medical records

Email your doctors Members of the network, from primary care doctors to hospital emergency rooms, can provide better care by having instant access to your health records, including past tests or allergy records. And once you are in the system, you don’t have to reregister every time you see a provider or get a test.

Find a Penrose-St. Francis Primary Care doctor or sign up for MyCenturaHealth at penrosestfrancis.org/PSFPC.

For the (young) man in your life

Pre-Concussion Testing

Getting back in the game too soon after a concussion can be deadly or permanently disabling. Athletes who have a second concussion before the first concussion has healed, called second impact Dr. Mike Nunley syndrome, have a 50 percent chance of dying, and a 50 percent chance of severe disability. “You have to give concussions a great deal of respect and be confident that they have healed before going back into play,” says Mike Nunley, PhD, a clinical neuropsychologist at Penrose-St. Francis Health Services.

One way to know for sure whether your child is ready to resume full activities is to test his cognitive functioning. The computerized ImPACT test, which takes about 25 minutes, is an easy way to do this.

Athletes take this test when they are healthy, and then they take it again about two weeks after a concussion.

Doctors compare the two tests and do an exam to see if the athlete can safely return to play. Even if your child has not been given a baseline test, the ImPACT test is helpful because doctors can compare the results to general cognitive functioning data.

2.5

million

ER visits, hospitalizations, or deaths due to concussions

55%

of all concussions in children 0-14 are caused by falls

Source: Centers for Disease Control and Prevention

Call 719-776-5200 to schedule a baseline ImPACT test at Penrose-St. Francis Outpatient Rehabilitation.

Cost is $55.

Safer Surgery

If you want your surgery to be less risky, take a surgical safety checklist with you into the OR. When patients gave their surgical team the World Health Organization’s surgical safety checklist, the team was more likely to follow all 26 items on the checklist, according to a recent study presented at an American Society of Anesthesiologists meeting. Checklist items include confirming the patient’s identity, the site of the surgery, and the procedure, and accounting for all instruments before the patient leaves the operating room.

“Surgical safety checklists keep patients safer by eliminating preventable errors,” says Valerie Brickell, MSN, director of perioperative services at Penrose Hospital. Even though Penrose-St. Francis Health Services uses its own surgical checklist, Brickell advises patients having surgery to bring the World Health Organization’s checklist with them.

“It gives patients a sense of comfort when the surgical team reviews the checklist with them,” she says.

Print out a copy of the World Health Organization’s checklist at: penrosestfrancis.org/surgicalservices.

penrosestfrancis.org

Check list Does pat ient have known allergies?

Has antib iotic been given?

Is surgical site mark ed?

Is pulse o ximeter o n patient an d working ?

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Reflections

on Shedding weight and disease

Weight loss surgery can help cure type 2 diabetes, high blood pressure, and a host of other weightrelated problems

Rita Edwards, of Pueblo, was able to cut down on medications for diabetes and blood pressure after having bariatric surgery in May. Her sleep apnea also disappeared.

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Growing up in the Deep South, food — rich, fried, and in large servings — was a way of life for Rita Edwards. When the Arkansas native was 30, she was diagnosed with type 2 diabetes. For 15 years, Edwards struggled with her weight and her health, trying many diets and many types of exercise. “It seemed like no matter how well I tried to eat or exercise, food was controlling me,” says Edwards, who moved to Pueblo in 2012.

Despite ever-increasing doses and types of diabetes medicines and finally, insulin, Edwards’ blood sugar was always too high.

She also developed high blood pressure, sleep apnea, and severe knee pain. Some days, she couldn’t get out of bed in the morning. Edwards missed a lot of work and spent a lot of time in the hospital.

During a visit to her family in Arkansas, Edwards met two women who had had bariatric (weight loss) surgery. Both had diabetes and high blood pressure like she did, and were taking much less medicine than before. And since bariatric surgery creates a smaller stomach that gets full faster, it was easier for them to control what they ate.

Penrose-St. Francis Health Services

Committing to lifestyle change After returning from Arkansas, Edwards researched weight loss surgery and signed up for a medically supervised weight loss program. When that didn’t work, she went to see Brock M. Bordelon, MD, FACS, a colleague of Fisher’s at the Penrose-St. Francis Weight Loss Surgery Institute. Bordelon made sure Edwards met the guidelines for weight loss surgery and discussed the different procedures with her. Edwards committed to the surgery and making the permanent changes in eating habits and exercise needed to succeed.

“Having the surgery was a choice between living or dying,” she says. “I didn’t feel like I would be here long if I continued with a blood sugar of close to 300 every day.”

To make sure patients are ready for surgery and their new lives afterward, they meet with a registered dietitian and a psychotherapist. Bariatric Program Coordinator Fran Jackson, RN, CBN, worked with Edwards to coordinate this, and helped educate and support her.

“Weight loss surgery is a lifestyle change. People need to stay motivated to make the changes and stick to them,” says Jackson, who has advanced training and certification in bariatric surgery. continued next page

Choosing a type of weight loss surgery Gastric Sleeve

• About 50 percent of weight loss surgeries nationally, and the most popular procedure at the Penrose-St. Francis Weight Loss Surgery Institute • A good choice for most people • Fast weight loss • Fewest complications and side effects • How it’s done: - The surgeon removes most of the stomach and creates a small sleeve (about the size and shape of a banana) out of the remaining stomach

Gastric Bypass Surgery

• About 50 percent of weight loss surgeries nationally • Works best for people who use insulin or have severe reflux • Fastest and greatest weight loss • How it’s done: - The surgeon divides the stomach into two parts and creates a small pouch at the top of the stomach for food, bypassing the rest of the stomach and the top of the small intestine

photos: Opposite page: ©Steve Bigley; this page: ©istockphoto.com/GOSPHOTODESIGN

Curing or greatly improving diabetes “In most patients, weight loss surgery completely resolves type 2 diabetes in about six months,” says Scott W. Fisher, MD, FACS, medical director of bariatric surgery at Penrose-St. Francis Health Services. Patients with type 2 diabetes who had weight loss surgery did much better than those who got usual care (healthy diet and Dr. Scott W. Fisher lifestyle recommendations and medications), and continued to do better years later, according to a study in the Journal of the American Medical Association.

Two years after surgery, 72 percent of patients were cured of diabetes, compared to 16 percent of patients who had usual care. Fifteen years after surgery, 30 percent of the patients had remained free of diabetes, compared to 7 percent of usual care patients.

Other health problems related to excess weight, such as high blood pressure, high cholesterol, sleep apnea, and joint pain, also resolve or lessen after weight loss surgery. A study in the New England Journal of Medicine, for example, showed a large decrease in the need for high blood pressure and high cholesterol drugs after surgery.

“Weight loss surgery improves all of these issues across the board and increases longevity,” says Fisher. He and other surgeons at the Penrose-St. Francis Weight Loss Surgery Institute have done more than 3,000 weight loss procedures. The institute is the only bariatric surgery center in Southern Colorado to be given the highest five-star rating by Healthgrades, an independent health care monitoring organization. It also is the only center accredited by the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program.

Stomach Band

Who should consider weight loss surgery?

Weight loss surgery helps people who: • ? Have a body mass index (BMI) of: - 40 or more (about 100 pounds overweight) - 35 to 39.9 with a serious weight-related health problem (e.g., type 2 diabetes or severe sleep apnea) • ? Have been unable to lose weight in the past with diet and exercise • ? Are motivated to make lifelong changes in eating habits and exercise

penrosestfrancis.org

• Rarely used • More gradual weight loss • How it’s done: - The surgeon places a silicone band around the top of the stomach, creating a small pouch with a narrow opening to the rest of the stomach - The band is adjusted periodically to promote weight loss and is removable

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Supporting long-term weight loss

72%

of patients who had bariatric surgery were cured of diabetes two years after surgery.

The Penrose-St. Francis Weight Loss Surgery Institute helps patients make the lifestyle changes needed after surgery to lose weight and keep it off through: • Nutritional support: - Six to 12 sessions with a registered dietitian • Exercise support: - Tailored and supervised exercise program through membership at the hospital’s Wellness Center or aquatic membership at the Colorado Sports and Spine Centers • Emotional support: - Support group offered four times each month - Make It a Lifestyle, a four-class educational and motivational program

Source: JAMA study

continued from Page 5

Amazing results The three weight loss procedures — gastric sleeve (also called sleeve gastrectomy), gastric bypass, and stomach band (Lap-Band®) — are done with minimally invasive laparoscopy, minimizing pain and recovery time. The surgeon makes four or five small incisions and uses the laparoscope (a lighted tube with a tiny camera) and tiny tools to do the procedure.

“Patients generally lose about 75 percent of their excess weight,” says Fisher. Edwards shed 29 pounds in the first two months after her gastric sleeve procedure in May 2014. She was also down to about one-fourth of the insulin she needed before, and was taking less high blood pressure medicine.

Her blood sugar and her blood pressure are both well controlled and her sleep apnea is gone.

“I eat healthier foods, and I get full and satisfied. It is amazing,” Edwards says. Now, she can clean her house, work in her garden, and wear shoes that need tying. She walks a mile every day and plans to start lifting weights and bicycling soon.

“Now I eat for energy and not for comfort,” she says. “I can’t believe the amount of energy I have.”

Seminar Learn how weight loss surgery can cure or improve diabetes and other diseases and hear more stories of people who have changed their lives with weight loss surgery at a FREE weight loss surgery seminar on Saturday, Nov. 1. Visit penrosestfrancis.org/ weightseminar to register. See Page 11 for details.

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Penrose-St. Francis Health Services is the only hospital in Southern Colorado to receive a five-star rating for Bariatric Surgery by Healthgrades two years in a row.

Penrose-St. Francis Health Services

& QA with Mary Jewell, MD Family Practitioner Penrose-St. Francis Primary Care 3027 North Circle Drive Colorado Springs

Thriving During

Cold & Flu Season

Although October weather may not always feel like the start of cold and flu season, doctors’ offices will soon start filling up. Mary Jewell, MD, a family practice physician at Penrose-St. Francis Primary Care, part of Centura Health Physician Group, recently sat down with bloom to discuss tips on staying healthy this winter.

A: Be kind to your fellow workers and

other people you come in contact with and stay home if you’re contagious. Coughing or sneezing from a cold means you are.

The flu can hit you hard. If you have a fever, stay home. Don’t go back to work until you’re free of fever for 24 hours and not coughing much. It’s best to get the flu shot and never get the flu in the first place.

Q: I never get sick. Why should I get a flu shot?

A: We’ve got to help each other. The

more people who get the flu shot, the fewer people will get the flu. People don’t understand how bad the flu can be. The elderly and infants under 6 months old are most likely to die, but young, healthy people can die too. Recently, a 17-year-old football player died of the flu.

Getting a flu shot also may decrease your risk of a heart attack or stroke by about 33 percent, according to a recent study in the Journal of the American Medical Association. The researchers think this happens because the shot stimulates the immune system, which fights off infections and decreases inflammation that can lead to heart attack or stroke. More study is needed.

Q: Are neti pots safe?

A: Neti pots, which rid the body of mucus

and viruses by flushing water through the nose, are totally safe. Our family’s been using their cousin, nose spray bottles for years. Neti pots can help you breathe easier and may prevent sickness. They’re especially helpful in Colorado’s dry climate. But it’s important to use them correctly. Boil the water for five minutes and let it cool to lukewarm. Use premade sinus rinse packets.

Dry your neti pot after each use. Replace it every three months.

Q: Will antibacterial hand gel protect me from the flu?

A: Antibacterial hand gel (hand sanitizer) is

better than nothing, but washing your hands with soap and water is best. The water rinses germs away. When soap and water aren’t available, use an alcohol-based hand sanitizer with at least 60 percent alcohol. Cover your hands with hand sanitizer and rub them together until they’re dry.

Dr. Mary Jewell

Dr. Jewell is passionate about protecting people through immunizations.

Mary Jewell, MD, and her husband Gary, also a family medicine doctor at PenroseSt. Francis Primary Care, have traveled to Africa and Russia, and to Mississippi after Hurricane Katrina, to care for patients.

“In Africa, we saw a little boy with tetanus who died. He would not have died if he had the shot, which wasn’t available there,” says Jewell, who has been a family medicine doctor for more than 35 years.

An active downhill skier, Jewell works out hard to stay in shape and stay healthy.

She does CrossFit, an intense class that includes weight lifting, pull-ups, sit-ups, and push-ups, plus a weekly boot camp.

To make an appointment with Dr. Jewell, call 719-776-4646.

penrosestfrancis.org

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Q: How do I know if I’m too sick to go to work?

technology

Playing to Recover

New online game system helps stroke patients at Penrose-St. Francis Health Services recover faster

Retraining the Brain Each year, about 700,000 Americans suffer strokes. About two-thirds of those will survive but require rehabilitation to retrain their brains to be able to perform functions they lost due to the stroke. According to the National Institute for Neurological Disorders and Stroke, the most important element in any rehabilitation program is specific, repetitive practice, similar to what babies use to learn to walk or a child uses to learn to throw.

Inpatient rehabilitation begins as soon as possible after a person has suffered a stroke, often within 24 or 48 hours. Neumimic is a new tool that therapists can use to supplement formal rehabilitation sessions. The therapist first teaches the patient the proper movement that will need to be repeated, and then records it on the Neumimic device.

Each day, during the downtime from traditional inpatient therapy, the patient uses Neumimic to practice the exercises.

“You see a figure of yourself, and you have this goal to meet. You get instant feedback about your range of motion percentages. You see your gains.

Anybody does better when they can see what they’re doing and how they’re improving,” House says.

Rewiring the Brain

Rehabilitation soon after a stroke can retrain undamaged parts of the brain to take over functions from the damaged part, a study with mice shows. Researchers at Johns Hopkins School of Medicine found that precise, intense retraining of the brain enabled the switch and anticipate that the same will be true in humans.

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Developing Neumimic House developed the idea for Neumimic and is working with cadets in the U.S. Air Force Academy to bring it to life for use in inpatient and outpatient rehab centers and also in patients’ homes. The cadets work with FalconWorks, a nonprofit innovation hub that focuses on developing products to improve the lives of disabled people. House and other professionals donate their time to FalconWorks, which is supported by donations.

Patients and therapists at the Penrose-St. Francis Rehabilitation Department were the first to try Neumimic and continue to be the only ones using it currently. “They loved it. They saw it providing better, quicker returns,” House says. He and the cadets used feedback from patients and therapists to refine the system.

Each year, about

700,000 Americans suffer strokes.

If you are 55 years or older, estimate your 10-year risk of stroke by completing a short worksheet at penrosestfrancis.org/ strokerisk.

Penrose-St. Francis Health Services

photos: ©Steve Bigley; ©istockphoto.com/CamiloTorres; opposite page: ©istockphoto.com/BobRoss, /alexsl

Dr. J. Glen House demonstrates the rehabilitation software he created to Marianne, a medical assistant at Penrose-St. Francis Health Services.

Improving arm and leg function after a stroke, brain injury, or spinal cord injury may soon be faster and more fun, with the help of a system designed and built here in Colorado Springs. Neumimic NeuroRecovery System, now under development but being tested at Penrose-St. Francis Health Services, Dr. J. Glen House is a gamelike computer program that lets patients compare the movements they’re making with their arms and legs with the movements needed to improve function. It is used along with traditional therapy and works on Microsoft Xbox Kinect®.

Neumimic is the brainchild of J. Glen House, MD, MBA, medical director of the Penrose-St. Francis Rehabilitation Department, and is being built at the U.S. Air Force Academy.

“Every day is a new day, and every day we can do something small to meet our goals.”

Hopeful ending

Learn to conquer end-of-the-year letdown with small steps

A

s holiday decorations start to fill store shelves and the calendar marches on toward 2015, many of us realize that we haven’t met the goals we set to improve our lives this year. But you don’t have to live in the past or end the year feeling hopeless — there’s still time to make changes that will help you end the year on a high note.

“Beating yourself up because you didn’t do something will lower your selfesteem and make you feel like you’re stuck in a cesspool of negativity. Instead, turn around and think positively about what’s possible,” says Diane Crumb, PsyD, a clinical psychotherapist at The Center for Behavioral Health at Penrose-St. Francis Health Services.

Most people get in trouble because they have set goals that are unrealistic and don’t have action plans to back them up, Crumb says. On top of that, women often fall into the trap of all-or-nothing thinking, which leads them to focus on what they didn’t do rather than what they accomplished.

Dr. Diane Crumb

Diane Crumb, PsyD, MA, LPC, CAC III Clinical Psychotherapist, Center for Behavioral Health 961 East Colorado Avenue, Colorado Springs

Specialty areas: Mental health counseling, substance abuse, and criminology Dr. Crumb helps individuals, families, and couples build skills to solve stressful life issues, including end-of-the-year letdown. She helps her 6-year-old son build his self-esteem by focusing on his accomplishments and also talking about the disappointments that are part of life. “We can’t always win, but we can always do our best and work on improving every day,” she says. Crumb, her husband, and her son enjoy spending time in their mountain cabin, where they hike and ride their bikes. She is also an avid fan of the Denver Broncos.

To schedule an appointment with Dr. Crumb or other counselors at The Center for Behavioral Health, call 719-634-1825.

penrosestfrancis.org

TakE small actions Escape end-of-the-year letdown by setting realistic goals and taking small actions now rather than waiting for the new year. If you want to live healthier, for example, decide whether you want to focus first on exercising more or eating healthier. Don’t tell yourself that you must lose 10 pounds in a month and exercise every day.

Focus on what you can do each day or each week to move closer to your goal.

If you want to exercise more, for example, commit to making time for a bike ride after work three times in the next week.

FOCUS ON POSSIBILITIES Forgiving yourself for mistakes and staying positive takes time and practice.

“Stay motivated with positive thinking about what’s next and what’s possible,” Crumb says. If you only go for two bike rides in a week, congratulate yourself on exercising twice instead of berating yourself for missing the third bike ride (and throwing in the towel because you weren’t perfect). Then plan to go on three bike rides the next week.

Tell friends and family about the changes you want to make so they can encourage you too. “Every day is a new day, and every day we can do something small to meet our goals,” Crumb says. “Small actions are powerful.”

Achieve your year-end goals

 Identify what you want to change  Take small actions to meet those goals  Set small, realistic goals  Focus on what is possible every day Fall 2014

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Pumpkin has only calories and 3 grams of fiber in just 1 cup. Fiber can help you feel fuller longer while curbing your sweet tooth. Try our healthy Pumpkin Pie Smoothie recipe at penrosestfrancis. org/recipes.

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Be sure to visit your primary care provider or local drugstore to get a flu shot. FREE flu shots are available for those who are underinsured, uninsured, or without vaccine coverage. Call 211 for more information.

The Optimists

a Rocky Mountain Women’s Film Festival Prescreening Event Date | Thu, Nov 6 Time | 6-8 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | penrosestfrancis.org/optimists The Optimists is a moving, humorous, and absorbing documentary film about an extraordinary volleyball team in Hamar town. Not having played a match for 30 years, despite their weekly training sessions, the ladies on the team, ranging from 66 to 98 years old, are refining their final match strategy — consisting of laughter, unity, crochet, flowers, and some handsome Swedish gentlemen. Refreshments provided, plus a chance to win tickets to the festival.

Fall Into Better Breast Health $99 Screening Mammograms Dates | Oct 1-31 Location | Center for Women’s Imaging, 2312 North Nevada Avenue Call for an appointment | 719-7768010, 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. Every day, we pamper our guests with plush robes, aromatic hand treatments, and a special gift, including a 10% off coupon to the Mother • Daughter • Sister • Friend boutique.

Bust a Move Date | Fri, Oct 24 Time | 5:30-7:30 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd floor Cost | $10/person Registration | penrosestfrancis.org/ bustamove Bust a Move for your breast health!

Join us for dancing, chair massages, spa hand treatments, and shopping in the Mother • Daughter • Sister • Friend boutique. Learn why exercise is a great way to reduce your risk of breast cancer.

Fun, prizes, sparkling beverages, and light hors d’oeuvres provided. Proceeds go to help purchase special yarn to knit prayer shawls for cancer patients.

Breast Health Basics A key in the fight against breast cancer is early detection. To bring awareness to this important message, Penrose Cancer Center offers FREE breast health awareness seminars in the community year-round. If you have a group that would be interested in hosting a presentation, please call Peggy Thomas, outreach nurse navigator, at 719-776-4541.

Penrose-St. Francis Health Services

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calendar

Fall

Don’t forget your flu shot!

What If? What Else? What Now? Date | Sat, Oct 18 Time | 8 a.m.-4 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd floor Cost | $125/person Registration | penrosestfrancis.org/ whatif3 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 Oct. 13. Payment due at time of registration.

Mindless Eating: Why We Eat More Than We Think Dates | Thus, Oct 23-Dec 18 Time | Noon-12:45 p.m.

Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A and B OR Dates | Mons, Oct 20-Dec 15 Time | 5-5:45 p.m.

Location | St. Francis Medical Center, 6001 East Woodmen Road, Conference Room 2 Cost | $25/person Register by Oct 13 | 719-776-7983 Are you eating more than you think?

Chances are the answer is yes! This interactive eight-week program is designed to raise awareness about eating cues and food portion sizes.

We will explore the best strategies from food psychologists to help realize how much we eat, what we eat, and why we eat. penrosestfrancis.org

Weight Loss Surgery Seminar Date | Sat, Nov 1 Time | 9-11 a.m.

Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A, B, and C Cost | FREE Registration | penrosestfrancis.org/ weightseminar Learn how weight loss surgery can cure or improve diabetes and other diseases. Seminar will look at nutrition, the types of surgery, and what to expect if you decide to pursue weight loss surgery.

Fourth Annual PenroseSt. Francis Health Services Girls on the Run Fall 5K Date | Sat, Nov 15 Time | 10 a.m.

Location | America the Beautiful Park Cost | Youth (13 and under): $20; Adult (14 and older): $30; Snooze in Your Shoes: $25 Registration | girlsontherunrockies. org/5k/colorado-springs Girls on the Run challenges girls to stretch themselves, physically, mentally, emotionally, and socially while training for the 5K. Support the young women in your life by walking or running in this fun family event.

Take small steps to bring healthy habits into your busy life this fall with CaféWell. CaféWell is an interactive resource for you to privately and securely develop your own personal health program and get rewarded for doing so. By registering with CaféWell, you can unlock a vast collection of resources, tailored to you, to help with your own personal journey. Take your first step today at cafewell.com/ code/fallmag-2014.

Inspire Health Tip

A great way to keep cravings away during Halloween is to purchase treats that won’t interest you. Not a coconut fan? Buy coconut-filled chocolate candy for your trick-or-treaters. Or, maybe nut-filled treats don’t tempt you — Snickers or peanut M&Ms may be a good solution for your candy dish.

Daylight savings time ends on Sunday, Nov. 2.

Set your clocks back one hour.

The Danger of Inflammation: What You Need to Know Date | Mon, Nov 17 Time | 5-7 p.m.

Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | penrosecancercenter.org/inflammation Inflammation is the body’s response to injury or infection, but it can also be a chronic, underlying condition that may be affecting everything from your digestive system and weight loss efforts to joint health and cancer development.

Learn about some causes and prevention techniques, including antiinflammatory recipes.

Say Yes to Understanding Diabetes and Reducing Your Risk, an ANGEL Network/ JUNTAS Program Date | Sat, Nov 29 Time | 11 a.m.-12:30 p.m.

Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A, B, and C Cost | FREE Registration | Email carolynkalaskie@centura.org or call 719-776-4542 Designed for African-American and Spanish-speaking women, this seminar discusses the causes and risk factors that contribute to diabetes.

Includes complimentary lunch.

Gluten-free and veggie meal options available upon request.

Independent Aquatic Wellness Program Location | 1625 Medical Center Point, Suite 160 Cost | $48/month Info | 719-776-4788 or coloradosportsandspine.org Colorado Sports and Spine Centers offers an independent aquatic wellness program for community members. Aquatic exercise promotes range of motion, strength, and enhances cardiovascular endurance.

Rocky Mountain Women’s Film Festival presented by Penrose-St. Francis Health Services Nov. 7-9.

Learn more and buy tickets at rmwfilmfest.org.

Fall 2014

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Catholic Health Initiatives Colorado Non-Profit Org US POSTAGE

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colorado springs, CO Permit NO. 14

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, 2014.

Protein: Too much

of a good thing?

With Laura Tonsits, RD, medical nutrition therapist at the Penrose-St. Francis Health Learning Center

H

igh-protein diets like Paleo and Atkins may be popular, but they’re not good for you. “If you’re focusing on too much protein, chances are you’re missing out on other nutrients that come from whole grains, fruits, dairy, and vegetables,” says Laura Tonsits, RD, a medical nutrition therapist at the Penrose-St. Francis Health Learning Center.

Paleo, with 38 percent of calories from protein, and Atkins, with 30 percent of calories from protein, are well above the 10-13 percent the average woman needs. While people can lose weight on these diets, it’s usually because they’re cutting calories by cutting out refined carbs like white bread and baked goods and simple sugars like soda.

The right amount of protein A nutritional serving of protein is 3 ounces of fish, chicken, or meat, about the size of a deck of cards. “Most people think they need twice that amount at a meal,” Tonsits says. Getting the right amount of protein every day is easy: Drink 2-3 cups of milk and eat 4-6 ounces of animal protein.

People who need extra protein Pregnant women and adults over the age of 65 need more protein.

During pregnancy, an extra serving of animal protein a day or 2 cups of milk will supply the extra protein needed. Older adults need to get about 20 percent of their daily calories from protein to help keep their muscles strong.

Most Americans eat twice as much protein as they need.

40 60 TO

grams a day

Amount of protein an average woman aged 30-64 needs Do you need help with portion distortion, sports nutrition, or meal planning for heart disease, diabetes, or overall health? Schedule a one-on-one consultation with a registered dietitian by calling the PenroseSt. Francis Health Learning Center at 719-776-3600.

Cost: $167/hour. Or insurance may cover the cost with a physician referral.

Making a highprotein diet safer If you decide to follow a high-protein diet, make it more balanced by: Eating both plant and animal protein Focusing on lean protein: D Fish, chicken or turkey breast, and pork loin D Nonfat dairy products D Legumes: black beans, kidney beans, and lentils Eating whole-grain carbs like:

D Whole-wheat bread D Brown rice D Oatmeal

Eating nutrient-dense vegetables and fruits like: D Kale, broccoli, and spinach D Raspberries, oranges, and mangoes

photo: ©istockphoto.com/Jill Chen

Penrose-St. Francis Health Services has received the 2014 Women’s Health Excellence Award from Healthgrades, an independent hospital rating organization, for the sixth year in a row (2009-2014).