New Migraine Device | DRIVING HIGH | Connecting With Teens
Penrose-St. Francis Health Services
Nurturing women’s health in Colorado Springs
the scoop on
spine surgery Learn why surgery might be the right option for your back pain
Health Tracker
Free App tracks your fitness, stress, and other health measures Page 11
Summer 2014 Volume 4, Issue 3
HealthyStart
When Parents Should Sit on the Bench During Physicals To allow students the privacy to answer freely during sports and annual physicals, parents should refrain from joining the evaluation once their child is age 13 or older. All discussions are kept confidential except in cases where self-harm or harm to others is suspected. Topics discussed during physicals may include: • Alcohol and drug use • Eating habits • Peer pressure • Sexual activity • Depression • Balance between extracurricular activities, school, and other interests
Back-to-School Checklist:
Two Optional Vaccines That Could Save Your Teen
Annual back-to-school physicals and vaccinations have become as routine as purchasing school supplies. Yet, many parents are unaware that two optional vaccinations for teens might make the difference this school year — and for years to come. The meningococcal vaccine protects against meningococcal meningitis, a bacterial infection that causes inflammation in the brain and spinal cord. The infection is fatal in one out of 10 people and one in five will suffer severe complications, according to the National Meningitis Association. College students, particularly those living in residence halls, are particularly vulnerable due to their lifestyle as the disease spreads through air droplets. For optimal protection, an initial dose of the vaccine should be given at age 11-12 and a booster at age 16. The human papillomavirus (HPV) vaccine guards against the HPV infection, which can cause cervical cancers in women, genital warts, and cancers of the anus, vagina, and vulva. It also is the leading cause of some types of oral cancer in men. HPV is the most common sexually transmitted infection, as nearly all sexually active people will acquire HPV at some point, according to the Centers for Disease Control and Prevention. The HPV vaccine is administered as a series of three shots over six months and is recommended for both boys and girls, starting at age 11.
Tip: Schedule physicals as soon as possible to avoid the back-to-school rush, says Dr. Kathryn Murray, a family practice doctor with Penrose-St. Francis Primary Care. “Physicals are good for an entire year, so you don’t need to wait until the school year starts,” she says. If you don’t have a family doctor, Dr. Murray is accepting new patients. For information and to schedule an appointment, call 719-571-8100.
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.
2222 North Nevada Avenue, Colorado Springs, CO 80907
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Summer 2014
A new device can prevent up to 50 percent of migraine headaches, eliminating or Dr. Randall Bjork reducing the need for medications that may cause unpleasant side effects. The device, called Cefaly, was approved by the Food and Drug Administration in March as an alternative to medicines to prevent migraines. Cefaly, which is worn like a headband, applies a small electric current to stimulate the trigeminal nerve, which has been associated with migraine headaches. Patients may feel a tingling or massaging sensation. “It stimulates the nerves that are potentially headache nerves in the eyebrow region and doesn’t have the side effects of the medications,” says Randall Bjork, MD, a neurologist at Penrose-St. Francis Health Services. Migraine medications can cause fatigue, nausea, and difficulty thinking and functioning in some patients. Cefaly can be used by patients 18 and older once per day. It should be available in the United States in late 2014.
FREE seminar on headaches and migraines Join Dr. Bjork to learn about the latest treatments for headaches and migraines. Refreshments provided. Date | Wed, Oct 1 Time | 6-7:30 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Conference Room B Cost | FREE Registration penrosestfrancis.org/ migraine
Penrose-St. Francis Health Services
Cover photo: ©IStockphoto.com/Michael Valdez; This Page: ©IStockphoto.com/koya79; Opposite Page: ©IStockphoto.com/abadonian, /dp3010, /Iurii
New drug-free treatment for migraines
Better sleep, better golf If you think your man has a sleep problem but he’s resistant to getting tested or treated, you might want to let him know that it could improve his golf game. A Dr. Alain Eid study published in the Journal of Clinical Sleep Medicine found that men with sleep apnea who were treated cut their handicap by 11 percent! “It’s not just about golfing,” says Alain Eid, MD, medical director of the Penrose-St. Francis Sleep Disorders Center. Treatment for sleep disorders “improves any activity that requires focus and fine motor skills.” About 9 percent of middle-aged men have sleep apnea, which can cause high blood pressure, stroke, heart failure, and more. Many men, however, resist getting help. “Treatment is annoying,” Eid admits. The two best treatments are weight loss and continuous positive airway pressure (CPAP). CPAP is a mask that is worn at night that supplies pressurized air into the sleeper’s throat. It reduces the health risks and leads to better sleep, which results in more focus and energy. And, apparently, better golf games! Symptoms of sleep apnea Snoring Fatigue Daytime sleepiness even after a full night of sleep Difficulty waking up Depression Learn about a new home sleep study by calling the Penrose-St. Francis Sleep Disorders Center at 719-571-8868.
Blood pressure treatment
increases falls
2/3
is the ratio of Americans 65 and older with high blood pressure.
M
Don’t forget
For the man in your life
Medication Safety Tips Use one pharmacy Tell all doctors about your medicines: Prescription Over-the-counter Herbal Keep a wallet list of: Medicines and doses Doctors’ and pharmacy phone numbers
edicines that control blood pressure increase the risk of serious injury from falls in seniors, according to a recent study published in JAMA Internal Medicine. Yet, high blood pressure that is uncontrolled is a leading cause of stroke and heart disease. “It’s a balancing act,” says Carter Birkel, PhD, pharmacy manager at the Penrose Professional Pharmacy. “You need to weigh the benefits of blood pressure medications against the risk of falling.” Seniors, or their caregivers, should work with a doctor to find the right balance. People 70 and older who took blood pressure medicine were 30-40 percent more likely to fall and break a hip, or have a head or other serious injury, than those who didn’t take these medications, the study found.
Prevent Falls Join us for Stepping On!, a fall prevention program for people ages 65 and older. Details on Page 11.
Driving high: Why you may not be able to tell FAST FACT
One hit
of marijuana could put someone over the legal driving limit.
penrosestfrancis.org
Is it risky to get behind the wheel after using marijuana? Yes, says Kenneth Paul Finn, MD, a physical medicine, rehabilitation, and pain medicine specialist at Penrose-St. Francis Health Services. “The science is clear that marijuana can impair your ability to drive.” According to research by the National Institute of Drug Abuse, people who use marijuana and drive have more trouble staying in lanes, doing multiple tasks at once, and maintaining concentration on long, monotonous drives. Making the issue trickier is the fact that marijuana differs in potency, and the effects are different for everyone. “One hit of a joint may significantly impair one person and have little effect on another person,” Finn says. The best bet, he says, is not to drive for six hours after using any amount of marijuana. Visit penrosestfrancis.org/marijuana for a list of signs and symptoms to look for to avoid driving high.
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Getting back
Surgery for common back problem lets mother of four defeat pain and get back to her active life
K
elly Babcock had a sweet life on a ranch in Colorado Springs with her husband, four children, two horses, and two goats. The 35-year-old spent her days driving her three oldest kids (ages 9, 11, and 14) back and forth to school, music lessons, church, and 4-H, caring for her 2-year old, taking care of the house, and volunteering for her church. The family, except for the youngest child, was learning how to ride the horses they had recently bought. Now and then, Babcock’s back hurt, but she was too busy to pay much attention. Over the next few months, however, the pain got worse, and started shooting down the back of her leg. Driving the kids to school became an ordeal. “Sometimes after I dropped the kids off, I would cry,” she says. “It was getting to a point that I couldn’t walk very well.”
30-50
is the most common age for herniated discs.
l in 4
people who see a doctor about back pain has a herniated disc.
Kelly Babcock was able to resume horseback riding after spinal surgery for a herniated disc.
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Penrose-St. Francis Health Services
Common problem After being examined and having an MRI, Babcock learned that she had a herniated disc. Also referred to as a ruptured disc (sometimes spelled disk), herniated discs affect about 25 percent of people with back pain and usually strike between ages 30 and 50. Discs are shock absorbers between the bones of the spine. “They’re Dr. James M. Bee a lot like jelly doughnuts, hard outside, and soft and squishy inside,” says James M. Bee, MD, an orthopedic spine surgeon at Penrose-St. Francis Health Services. When the hard part of the outer disc tears, the jellylike center leaks and irritates the nearby nerves. “A herniated disc can be horribly painful,” Bee says. Most herniated discs, like Babcock’s, are in the lower back. They’re usually caused by normal wear and tear. But lifting heavy things the wrong way (like using back muscles instead of leg and thigh muscles) also can cause a herniated disc. Many herniated discs cause no pain, and people don’t even know they have them. About 70 percent of painful herniated discs get better on their own in about four to six weeks. Medicines, cortisone shots, and/or physical therapy are used to relieve pain. But when people have back and leg pain (or neck and arm pain from a herniated disc in the neck), surgery is often the only way to relieve the pain — and to prevent permanent nerve damage. Long-lasting relief Babcock had early nerve damage. She needed surgery — and she needed it soon. Four days after she first saw Bee, he removed the part of the disc that was putting pressure on the nerves (a microdiscectomy) through a one-inch incision. “My leg pain went away immediately. It was like night and day,” says Babcock, who went home that night. Patients like Babcock with severe, progressive pain and other symptoms from a herniated disc in the lower back benefit greatly from surgery. These patients have less pain and disability and better long-term functioning than patients who had other types of treatment such as physical therapy, exercise, and pain medicines, according to a recent study published in the journal Spine. “Surgery removes the pathology that’s giving the patient the symptoms. You’re not continually putting a Band-Aid on the problem with other treatments,” Bee says. Of the patients in the study who initially chose nonsurgical treatments, 41 percent decided to have surgery within a year.
continued next page
FREE Community Seminar Do you have a herniated disc? Learn from Dr. James M. Bee your treatment options, when to consider surgery, and what to expect after surgery. Refreshments provided. Causes and Treatment Options for Herniated Discs Date | Tue, Aug 12 • Time | 6-7:30 p.m. Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A and B Cost | FREE Registration | penrosestfrancis.org/events
penrosestfrancis.org
Symptoms of herniated discs • Back pain that spreads to the buttocks, thigh, and calf (or neck pain that spreads to the shoulder and arm) • Numbness or tingling • Muscle weakness that makes it hard to walk or stand on the toes (or lift or hold things) The pain may be worse: • After standing or sitting • At night • When sneezing, coughing, or laughing • When bending backward or walking
Treatments for herniated discs Medications • Over-the-counter pain medicines, like ibuprofen (e.g., Advil or Motrin IB) • Narcotics, like codeine, if over-the-counter pain medicines don’t help enough • Muscle relaxers for back spasms Physical therapy • Exercises and positions to lessen pain • Exercises to strengthen the muscles that support the back and increase flexibility • Training in how to sit, stand, lift, carry, bend, and sleep to strengthen the back Cortisone shots in the back to reduce swelling and relieve pain
Is it time for surgery? Consider surgery if you’ve had symptoms for six weeks or longer along with: • Back and leg (or arm and neck) pain that’s unbearable • Numbness or weakness that’s getting worse
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photos: Opposite page: ©Ellen Jaskol; this page: ©istockphoto.com/STEFANOLUNARDI
Surgery works better for severe pain from herniated lumbar discs than other treatments, according to a recent study in the medical journal Spine.
New joint and spine unit speeds recovery Helping joint replacement and spine patients do better and recover faster after surgery is the goal of the new 33-bed total joint and spine unit at the Penrose-St Francis Total Joint and Spine Center. “We focus on getting patients mobile again, and making their time in the hospital a good experience,” says Heather Jones, RN, MSN, ONC, clinical manager of the unit, which opened in July. continued from Page 5
Recovery supports a healthy back Babcock’s parents, husband, and kids all pitched in during the 12 weeks after the surgery. Her parents and husband drove the kids around for the first two weeks, until Babcock was allowed to drive again. Since she couldn’t lift more than five pounds for about a month, the three oldest kids helped with meals and housecleaning. The long recovery period gives the back time to heal and prevents the disc from tearing again, Bee says. People with desk jobs can return to work about two weeks after surgery. For more physical work, return to work is longer and depends on the job, he says. Bee starts patients on physical therapy about 12 weeks after surgery to teach them how to sit, stand, lift, carry, bend, and sleep correctly to support the back. They also learn daily exercises to keep their backs healthy. Three months after her surgery, Babcock was starting her physical therapy and looking forward to getting back in the saddle. “I’m feeling really good,” she says. “I can do just about anything.”
Expert care and convenient therapy The nurses and physical therapists there specialize in the care of patients who’ve had joint replacements or spine surgery. Patients obtain physical therapy in a gym housed on the unit, with special equipment like an antigravity treadmill. Physical therapy for joint replacement patients starts on the day - of surgery, which helps them leave the hospital sooner. Occupational and speech therapy are also available, as needed. Family coaches Each patient room has a sofa bed so a family coach can spend the night. “Being in the hospital can be a lonely experience, and therapy is hard work. It’s much easier when you have a family member to partner with who can encourage you,” Jones says. The unit also has a family lounge where family members can eat or relax.
Kelly Babcock, here with her four children, was back to full activity 12 weeks after spine surgery that was performed through a one-inch incision.
Award-winning spine care The Penrose-St. Francis Total Joint and Spine Center has been named a Healthgrades® FiveStar Recipient for Spinal Fusion Surgery four years in a row (2011-2014). It is also recognized in the top 5 percent in the nation for overall orthopedic services (2013-2014).
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Penrose-St. Francis Health Services
& QA
with Gary Klein, MD Family Practitioner Penrose-St. Francis Primary Care Operated by Centura Health Physician Group 3027 North Circle Drive Colorado Springs
The changing
cholesterol picture in women
about my cholesterol?
A: Heart disease has always been thought of as more of a man’s disease, but it’s the No. 1 killer of women too. Having high cholesterol and triglycerides (two types of fat in the blood) increases your risk of heart disease. Women should be having more cholesterol tests, ideally starting at age 20. After menopause, “bad” cholesterol (LDL) and triglycerides tend to increase, while “good” cholesterol (HDL) decreases or stays the same. This is true even in women who have always had normal or even low cholesterol levels prior to menopause. Women 55 and older often have higher cholesterol than men. If your LDL cholesterol is 130 mg/dL or more, or if you have heart disease or diabetes, it’s time to worry. Fortunately, treatments to lower cholesterol and triglycerides are safe and effective.
Q: How can I help control
my cholesterol naturally?
A: Vitamin D and fish oil can both help
control cholesterol quite a bit. Everybody ought to take vitamin D (1,000 mg per day), because you can’t get enough through sunlight or dairy products. Fish oil comes from eating fish high in omega-3 fatty acids
like salmon or taking supplements (with 750-1,000 mg per day of EPA and DHA, two types of omega-3 fatty acids). Lowering the risk of diabetes, which increases your risk for heart disease, is another benefit of both vitamin D and fish oil. Vitamin D also helps keep your bones strong.
Q: Are statins dangerous? A: Statins are safer than aspirin. When
they first came out, we were worried about possible liver injury and did routine monitoring through blood tests. That hasn’t happened, and now we only do one test when you start taking a statin. Less than 2 percent of people have severe muscle pain from statins. When they stop taking the statin, the pain goes away. While statins may slightly increase the risk of diabetes, the heart benefits outweigh this risk. Some people taking statins have reported memory loss or forgetfulness, but this hasn’t been proven.
Dr. Gary Klein
Dr. Klein is passionate about preventing heart disease by lowering cholesterol. A family medicine physician for more than 30 years, Klein has helped develop advanced cholesterol tests that can diagnose health problems sooner. Outside of work, he loves anything where he can “go fast”: running the Pikes Peak Ascent and Marathon, biking the 78-mile Copper Triangle over three mountain passes, racing his Porsche 911 sports car, and more.
To make an appointment with Dr. Klein, call 719-776-4646.
penrosestfrancis.org
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photos: Opposite page: ©Ellen Jaskol; this page: ©istockphoto.com/Kasiam, ©Steve Bigley
Q: Should I be concerned
Knocking out rib pain
New system eliminates use of narcotics Cracked or broken ribs can be agonizingly painful in the first week, making it hard to take deep breaths. The result can be pneumonia and other serious lung problems, especially in people 65 and older. Until recently, narcotics, such as morphine or codeine, were the usual treatment. “Narcotics eliminate the pain, but they decrease the ability to take deep breaths and slow healing,” says Neal Lynch, PA, a surgical physician assistant at Penrose-St. Francis Health Services.
Common causes of rib injuries Falls, especially in adults over 65 Car accidents
Less pain, faster healing
Portable pain relief After leaving the hospital, patients can clip ON-Q to their clothing or put it in a small case worn with a strap. By the time the medicine is finished, the pain is much milder and over-thecounter medicines or a mild narcotic are enough to control pain until the ribs heal in about six to eight weeks. “It’s been one of the most effective treatments I’ve used. Patients recover and go back to their normal lives a lot quicker,” he says.
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8 Summer 2014
Feel Better Sooner
Compared to narcotics, ON-Q offers:
• Better pain relief • Less need for narcotics • Less chance of grogginess • Less time in the hospital • Faster healing
Pot for Pain Is marijuana a good pain reliever? See Page 11 for our Pot for Pain program.
Penrose-St. Francis Health Services is part of Centura Centers for Clinical Innovation, extending advanced health technologies across Colorado and western Kansas.
Penrose-St. Francis Health Services
photos: ©istockphoto.com/GlobalStock, /jamirae
Now a new application of a device called the On-Q is being used to help avoid the use of narcotics. The ON-Q pain relief system uses a local anesthetic instead of narcotics. “It numbs the nerves around the ribs and knocks out about 50-90 percent of the rib pain,” without the side effects of narcotics, says Lynch, who uses ON-Q in patients with three or more injured ribs. ON-Q has a small disposable pump filled with a local anesthetic that’s connected to a catheter (tube) as thin as a string of angel hair pasta. Medicine from the pump slowly flows through the catheter, placed under the skin near the injured ribs, to block the pain for up to 10 days. Patients heal faster because they can move around sooner and breathe deeply, Lynch says. ON-Q also is being used to help ease recovery in people who have had joint replacements, and some abdominal and breast procedures. The catheter is placed in the area of the procedure, blocking pain there.
Staying Connected Transitioning your relationship with your nearly adult child requires some letting go
Watching teens make mistakes without rescuing them from the consequences isn’t easy. But as a child graduates from high school and becomes more independent, parents need to find a way to let go. “It’s a tricky time,” says Nancy L. Bader, MSW, LCSW, a clinical psychotherapist at the Center for Behavioral Health at Penrose-St. Francis Health Services. “We want to swoop in and help them fix the mistakes. That’s not teaching them how to become healthy, productive adults.” Act like a mentor Parents should act more like mentors, wise and trusted counselors who share their experience, usually with younger people. “Mentors listen and pose challenging questions to get people to come up with their own solutions,” Bader says.
Nancy L. Bader, MSW, LCSW
Clinical Psychotherapist, Center for Behavioral Health 961 East Colorado Avenue, Colorado Springs Nancy Bader
Specialty areas: Parenting, grief and loss, women’s issues, self-esteem, and trauma
Bader helps individuals, couples, and families deal with many of life’s issues. The mother of a college freshman, she knows about parenting issues firsthand, as well as through her work. As a past volunteer for the American Red Cross, Bader has helped people get through traumas like 9/11 and the Waldo Canyon fires that affected 32,000 people and destroyed 346 homes in Colorado. Bader is a member of Eskie Rescuers United, where she helps rescue, foster, and transport American Eskimo dogs. She has four rescue pets (three dogs and a cat). To schedule an appointment with Bader or other counselors at the Center for Behavioral Health, call 719-634-1825.
penrosestfrancis.org
Give guidance and advice tactfully While parents need to listen more and ask questions rather than spouting advice, that doesn’t mean they should disengage. Learning how to be an adult isn’t easy. Nearly adult children do need their parents’ guidance, advice, and approval. “It’s just a matter of how it’s presented,” Bader says.
Ways to stay connected Let your nearly adult child make mistakes Offer compliments on things done well Use smartphones (texting, posting photos) and social media
(Instagram, Facebook, Reddit) to communicate
vacations together, and holiday traditions
Maintain family rituals and family time, including regular dinners, photos: ©istockphoto.com/Mark Bowden, /AlexStar
Listen more, react less The transition from high school to college or work is a time for parents to listen more and be less reactive — even when the child isn’t making the best decisions. Nagging and scolding will only destroy chances of having a positive influence. Tactfully communicate your concerns, and encourage your child to do the same, Bader recommends.
Keys comm to good unica tion Listen! Think b • efore s peakin g Ask op • en-end questio ed ns
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500
Causes and Treatment Options for Herniated Discs
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Support Groups
Cancer Support Groups Find relief and comfort by attending one of our cancer support groups. Besides the immediate emotional benefits of support groups, studies show that patients who attend have a higher quality of life than those who do not. Support groups include: • GYN Cancer • Breast Cancer • Head and Neck Cancer • Leukemia-Lymphoma-Myeloma Family Support Group For more information, dates, and times, visit penrosecancercenter.org/ eventscalendar.
Easy Chair Yoga for Cancer and Heart Disease Survivors Date | Weds Time | 2-3 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Cost | FREE Registration | 719-776-8208 Reap the benefits of yoga in this hour-long class that takes place sitting down. The chair replaces the yoga mat and becomes an extension of your body, allowing you to take full advantage of yoga’s amazing fitness and health potential. No special clothing or equipment needed.
WomenHeart Support Groups Date | 2nd Wed of month Time | 11:30 a.m.-1 p.m. Date |3rd Wed of month (men and women) Time | 6:30-8 p.m. Location | Penrose Hospital, 2222 North Nevada Avenue Cost | FREE Info | 719-200-2645 Join a group of women beating heart disease. Share encouragement while learning the latest in heart science and strategies for coping. There is also a support group open to both men and women. Call for more information.
A
Inspire Health Tip
Lightening can strike up to 10 miles away from a thunderstorm. To measure the distance between you and a lighting strike, count the number of seconds between the time you see a flash and the band of thunder. Divide that number by five to get the distance in miles.
st3 ug u
rd
is nationa lw ate
Penrose-St. Francis Health Services
photos: This page: ©istockphoto.com/D4Fish, /Piotr Marcinski, /Dole08; opposite page: ©istockphoto.com/Steve Debenport
Date | Tue, Aug 12 Time | 6-7:30 p.m. Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A and B Cost | FREE Registration | penrosestfrancis.org/events Do you have a herniated disc? Learn from Dr. James M. Bee your treatment options, when to consider surgery, and what to expect after surgery. Refreshments provided.
day! elon rm
calendar
summer
miles: Once your running shoes reach this milestone, it’s time to get a new pair.
Hip and Knee Seminar Date | Mon, Jul 28 Time | 6-8 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | penrosestfrancis.org/ events Do you have hip or knee pain that never goes away? Have you been told you have arthritis in your joints? Are you experiencing knee or hip pain or other symptoms that result from wear and tear of the joints? If you answered yes to any of these questions, we invite you to a FREE seminar with Dr. Eric Jepson, orthopedic surgeon, to learn how to protect your joints and discover treatments that may work to relieve your pain. Big Dog Brag Date | Sat, Aug 2 Time | 8:30 a.m.-2 p.m. Location | RAM Off-Road Park, 12750 Highway 94 Registration | bigdogbrag.com Join the Penrose-St. Francis Strive Wellness Team at this mud obstacle event featuring a 5k course with 25+ obstacles and a family-friendly 2k course with 12+ obstacles. Both courses offer a lot of mud and challenges for every level of fitness and all levels of fun! Cycling Challenge and Bike Festival Date | Thu, Aug 21 Time | 10 a.m.-5 p.m. Location | Downtown Colorado Springs Cost | FREE Info | usaprocyclingchallenge.com Known for lung-searing altitudes and intense climbs through the Colorado Rockies, the race is the largest spectator event in the history of Colorado. See the world’s top cycling athletes end Stage 4 of the seven-day race in Downtown Colorado Springs. Enjoy music, food, and all sorts of bike fun at the festival located at the corner of Cascade and Pikes Peak avenues. Stop by the Penrose-St. Francis Health Services tent for interactive photo fun and chances to win great prizes. penrosestfrancis.org
Community Emergency Preparedness Night at Sky Sox Stadium Date | Fri, Aug 22 Time | 5-7 p.m. Location | Sky Sox Stadium, 4385 Tutt Boulevard Tickets | 719-597-1449 or skysox.com Get prepared, get trained, and get involved. Join Penrose-St. Francis Health Services and other emergency first responders for fun, interactive activities and information to keep you and your family prepared for any emergency. Exhibits are FREE.
Susan G. Komen Race for the Cure Date | Sun, Sep 7 Time | 7-10 a.m. Location | Garden of the Gods Park Cost | FREE Stop by the Penrose Cancer Center booth for FREE breast cancer prevention and treatment information. What If? What Else? What Now? Date | Sat, Sep 13 Time | 8 a.m.-4 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Conference Room 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 September 9. Payment due at time of registration.
Were you born to run? Find inspiration from four Colorado Springs women who conquered health and emotional issues to run a half marathon at penrosestfrancis.org/marathon.
Stepping On! Date | Weds, Sep 17-Oct 29 Time | 10 a.m.-noon Location | Penrose Hospital, 2222 North Nevada Avenue Cost | FREE Registration | 719-776-5926 Stepping On! empowers older adults to carry out healthy behaviors that reduce the risks of falls. It is a 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 of 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. Pot for Pain Date | Thu, Sep 18 Time | 6-7:30 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | penrosestfrancis.org/ marijuana Is marijuana a good choice for pain relief? Join Dr. Kenneth P. Finn, a physical medicine, rehabilitation, and pain medicine specialist, to learn how marijuana is being used to treat pain and whether it is a good choice. Refreshments provided.
Health Tracker
Free App
Penrose-St. Francis Health Services presents the Colorado Springs Half Marathon and 5K Date | Sun, Sep 28 Time | 7:30 a.m. Location | Acacia Park, Downtown Colorado Springs For cost, maps, more information, or to register, visit spreeracing.com. Run or walk in this family-friendly loop course 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. Monetary prizes awarded for the top runners! Relief for Chronic Headaches and Migraines Date | Wed, Oct 1 Time | 6-7:30 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor, Conference Room B Cost | FREE Registration | penrosestfrancis.org/ migraine Headaches affect over 45 million individuals in the United States. It is estimated that 28 million Americans suffer from disabling migraines. Headaches can come and go with no warning and no clear cause. Other times, they can be a symptom of another disease or condition. Knowing the symptoms of different types of headaches can help you get the appropriate treatment. Join neurologist Dr. Randall Bjork to learn more about the different types of headaches and migraines and the latest treatment options. Refreshments provided.
Be Well Rewarded© Sign up for CafeWell®, a FREE online or mobile tool that tracks your progress for fitness, diet plans, stress management, sleep, mental health, nutrition education, and more! Sign up at cafewell.com.
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Catholic Health Initiatives Colorado Non-Profit Org US POSTAGE
MAGNET RECOGNIZED
PAID
colorado springs, CO Permit NO. 14
2222 North Nevada Avenue Colorado Springs, CO 80907
Penrose-St. Francis Health Services is recognized as part of the American Nurses Credentialing Center’s Magnet Recognition Program®, which recognizes superior quality in nursing care.
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.
Develop your
Wise Choices
fish taste buds
With Sharon Jacob, RD, clinical dietitian at St. Francis Medical Center
F
ish should be an essential part of your diet. It is a lean protein that provides minerals and nutrients, such as heart- and brain-healthy omega-3 fats that are hard to obtain from other foods. But if you’re like most people, you don’t eat enough fish. An average adult should eat about 8 ounces (two servings) a week. One serving is about the size of a deck of cards. But not all fish are created equal. Some fish (like salmon, albacore tuna, and sardines) provide lots of omega-3 fatty acids, while others (like grouper and bluefin tuna) might be filled with mercury. If you want to increase your fish intake, think variety. Try different types of fish at restaurants first, and then start cooking at home. And while you might be tempted to cook the mildest fish, like tilapia, be sure to check out the nutrition ratings, as some fish don’t pack much of a punch. Ready to get started? Download our mouthwatering Trout With Red Cabbage recipe at penrosestfrancis.org/recipes.
The first 20 bloom readers to register at penrosestfrancis.org/cookbook will receive a FREE copy of The Seasoned Palette, a cookbook with healthy, delicious, and hearty recipes, from appetizers to desserts! Eat what Penrose-St. Francis registered dietitians, nurses, fitness trainers, physical therapists, and other health care experts feed their families in this limited-edition cookbook.
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Americans rarely or never eat fish. Tips for cooking mouthwatering fish DO: • Bake, broil, steam, poach, or grill • Season with: - Lemon juice and pepper - Salt-free spices and herbs or marinades DON’T: • Fry or panfry • Overcook (cook about 10 minutes per inch of thickness and turn halfway through; fish is done when the flesh turns white and flakes with a fork)
Seafood Watch, a program run by the Monterey Bay Aquarium, puts out an annual list of the best and worst fish to consume. To make the list as a top choice, the fish must have low levels of contaminants, be high in omega-3 fats, and come from a sustainable fishery. Top choices: Wild Alaskan salmon (avoid farmed salmon) Wild Pacific sardines Albacore tuna (troll- or pole caught from U.S. and British Columbia only) Atlantic mackerel (purse seine from U.S. and Canada) Worst choices: Bluefin tuna (dangerously high in mercury and PCB, threatened species) Chilean sea bass (fished to near depletion, high mercury) Grouper (high mercury) Orange roughy (high mercury, vulnerable to overfishing)
Download the Central U.S. Seafood Watch pocket guide or app at seafoodwatch.org for a complete list of the best and worst fish.