January 2012 Health Line by Loveland Reporter Herald

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 1

January 19, 2012

Find your

Fit

Choose the right gym and the right workout

Health in a Handbasket: Acupuncture

Diet

Mistakes:

How to avoid them and drop those pounds How much exercise is enough?

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 3

contents

Daily Exercise: How much you need, and what it does for you

Page 10 Bet on Fitness Get paid to lose weight and show up at the gym

Page 4

For advertising information, contact:

Move to the Music Editorsâ&#x20AC;&#x2122; picks for great workout music

Page 5

Health in a Handbasket

Avoid them and lose weight

Page 6

Linda Story, advertising director: 970-635-3614

Jade goes to an acupuncturist

Page 15

10 Common Mistakes Dieters Make

Health Line of Northern Colorado is a monthly publication produced by the Loveland Daily ReporterHerald. The information provided in this publication is intended for personal, noncommercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity. You should seek the advice of a professional regarding your particular situation.

also inside Jess No Less................................................... pg. 8 Uncommon Sense: Moving on ..................... pg. 12 The Healthy Plate .......................................... pg. 14 Amp up your workout with supersets ........... pg. 16 Loveland health briefs .................................. pg. 25 Loveland health calendar ............................. pg. 26

For editorial information, contact: Jade Cody, specialty publications associate editor: 970-635-3656 jcody@reporter-herald.com Summer Stair, specialty publications editor: 720-494-5429 sstair@times-call.com

Find Your Fit: Choose a fitness center, program that meets your needs PAGE

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Going to the Gym?

Bet on it.

Jade Cody Reporter-Herald

hat if you could make money, and lose it, just by exercising at the gym? If you have an iPhone, now you can. GymPact, a company that launched on Jan. 1 at www.gympact.com, allows users to set up workout contracts which either charge you money for missing the gym, or give you money if you fulfill your workout contract for the week. Users are able to choose how many times they want to work out each week, and how much money they would like to wager (minimum $5). The iPhone app then verifies that users are at the gym for at least 30 minutes. An Android version will be releasing in coming months, according to the site.

COMPANY PAYS MONEY FOR WEIGHT LOSS Another website, HealthyWage, pays its users for weight loss. The site offers three challenges, the 10 Percent Challenge, the BMI Challenge, and the Matchup, which all pay out differently for weight loss results. • The Ten Percent Challenge offers participants a chance to win $200 after paying a $100 entry fee if they lose 10 percent of their body weight over six months. • In the BMI Challenge, users must be at an obese BMI (over 30) and go to a normal BMI (under 25) in a year’s time. Participants can enter for free to win $100, or they can put up $300 to win $1,000. • In the Matchup, teams of five compete to win cash up to the $10,000 first place prize. Each participant is required to pay $60 to compete. All challenges require participants to weigh in at a health club, doctor’s office or Weight Watchers meeting. For more information, visit www.healthywage.com.

RealSelf reports plastic surgery procedures gaining in popularity: butt lift No. 1

Average number of days it took participants to form a healthful habit over 12 weeks in a 2009 study in the European Journal of Social Psychology. Habits included running for 15 minutes at the same time each day or eating a piece of fruit with lunch.

50 to 70

million Americans are affected by chronic sleep disorders. — National Institute of Health

3040%

Squeezing in 30 minutes of cardio three or more times a week can lower dementia risk by 30 to 40 percent, according to a study published in Annals of Internal Medicine.

1. Butt Enhancements (up 39 — one of the most popular such treatments is the Brazilian Butt Lift, which transfers a patient’s own fat cells to enhance the shape and size of the buttocks. The procedure costs an average of $7,624, according to RealSelf data. 2. Eyelid Surgery (up 26 — involves surgically smoothing out and lifting the skin around the eye area. Average Cost: $4,268. 3. Lip Augmentation (up 25 — aimed at temporarily plumping the skin and smoothing nearby wrinkles through chemical filler injections. Average Cost: $1,619 4. Liposuction Alternatives (up 28 — includes non-surgical approaches to fat reduction, and was led by increased interest in a new technology called CoolSculpting, which uses controlled cooling to eliminate fat cells. Average Cost: $1,730. 5. Wrinkle Freezers (up 11 — Botox is the most widely known option for this treatment performed on the face, which involves using botulinum toxin injections to block communication between nerve endings and the muscles responsible for the deep wrinkles, thus temporarily “freezing” the wrinkles. Average Cost: $487. — McClatchy-Tribune

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 5

Snack Smar t

Move to the Music Jade Cody and Summer Stair Reporter-Herald

orking out without music, for us, is like catching a ride with a traveling carnival. You might get where you’re going, but it stinks the whole way there. Research from Nicole M. Harmon and Len Kravitz, Ph.D. in “The Effects of Music on Exercise,” 2007, found some of the main ways in which music may facilitate exercise performance include: • A reduction in the sensation of fatigue • An increase in levels of mental arousal • An improvement of motor coordination So if you like to be less tired, more coordinated and mentally pumped up, plug in those buds and hit the old mouse wheel. Here is a selection of songs that we recommend. Summer’s picks: “Can't Get You Out of My Head” by Kylie Minogue “Moves Like Jagger” by Maroon Five “Good Feeling” by Flo Rider “Love Dump” by Static X “Bottoms Up” by Trey Songz “Drop the World” by Lil Wayne featuring Eminem “I Will Survive” by Cake “Are You Breathing” by Disturbed “No Hands” by Waka Flocka Flame “On the Floor” by Jennifer Lopez featuring Pitbull Jade’s picks: “Wild Ones” by Flo Rida featuring Sia “In One Ear” by Cage the Elephant “Go Go Go” by J Futuristic featuring Lloyd “Otis” by Jay Z and Kanye West “People” by Awolnation “Sorry for the Wait” by Lil Wayne “Hey Man Nice Shot” by Filter “American Trash” by Innerpartysystem “Wobble” by V.I.C. “I got it” by Gorilla Zoe featuring Big Block “The Middle” by Jimmy Eat World “California Babylon” by Transplants “That’s All She Wrote” by T.I. featuring Eminem “The Twist” by Frightened Rabbit “My Body” by Young the Giant

Alison Johnson McClatchy-Tribune

low-calorie snack can backfire if it doesn’t fill you up, nutritionists say. “It’s more important to choose something that will satisfy longer than to go for a snack simply because it may be lower in calories, which could leave a person looking for another snack an hour later,” said Crystal Witte, a registered dietitian with the Riverside Wellness & Fitness Center in Newport News, Va. Some tips:

BEWARE 100-CALORIE SNACK PACKS They’re good for controlling portion size but tend to be high in refined carbohydrates and low in fiber. So even those that aren’t inherently “unhealthy” won’t keep hunger at bay for long.

INCLUDE PROTEIN, FIBER, HEALTHY FATS Some good combinations: fresh fruit with reduced-fat mozzarella string cheese or a half-cup of low-fat cottage cheese, vegetables dipped in hummus, airpopped popcorn with a handful of nuts, or rice cakes with one or two teaspoons of natural peanut or almond butter.

AVOID MOST CRACKERS AND COOKIES They’re generally just empty calories. Two exceptions are Melba toast and reduced fat, whole-grain wheat Triscuit crackers; you can top off either with a thin spread of natural nut butter or hummus.

GO FOR GREEK YOGURT Most brands are high in protein, and therefore filling. If you don’t like the texture or taste of Greek brands, mix low-fat, fruit-flavored yogurt with plain low-fat yogurt to cut the sugar content.

CHOOSE GRANOLA BARS CAREFULLY To avoid getting a bunch of sugar without much else, look for a bar that provides at least three grams of fiber and five grams of protein.

CREATE DIET SODA ALTERNATIVES Add an orange slice or some frozen berries to fruitflavored sparkling water for a fizzy drink with no artificial sweeteners, which studies have shown can cause cravings for sweet foods.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

10 ways to mess up your weight-loss resolution Jade Cody Reporter-Herald

s New Year’s resolutions come to fruition this month, diet plans begin and determination beats like a drum on the gym treadmills. Too often, however, diet resolutions lose their luster, bad habits take hold, and healthful intentions go by the wayside. Here are 10 tips to avoid common diet pitfalls and stay on track to a healthier life.

5. DON’T BE SHELF-ISH The best way to keep from giving into temptation and eating junk food? Don’t keep it on the shelf, Bishop said. “Don’t keep cravings in the house,” she said. And if you have a family and aren’t able to eliminate sweets from your cupboards, make sure they are on the high shelf and out of your direct line of sight. Keep all the healthy stuff at eye level.

1. SKIPPING IS ONLY COOL IF YOU ARE A SECOND GRADE GIRL

6. SIXTH GRADE CAFETERIA TRADING STRATEGY REVERSED: YOUR PUDDING FOR HER APPLE

Too often people stop eating regularly, said nutritionist Franziska Bishop, owner of Nutrition by Franziska. “It’s important to eat regularly to keep up your metabolism,” she said. Eat every four hours at least, never waiting more than five hours. Snack on fruits, veggies and healthy sources of protein, along with regular meals. Skipping slows down your metabolism, she said, which slows the body’s calorie-burning efficiency. She related it to a campfire: Keep it fed and it will remain burning. If you let it go out, it takes a lot more fuel to get it burning again.

Some snacking is inevitable and can even be a healthy part of your diet. But when snacking, ask yourself, ‘am I really hungry?’ Come up with replacements: If you love cookies, try a piece of dark chocolate instead. Go for crunchy baby carrots instead of potato chips. Most importantly, don’t fall into a routine, say late at night while watching TV, of unhealthy snacking when you don’t really need it.

2. LET’S BE REAL FOR A SECOND Make sure your diet and exercise resolutions are realistic, Bishop said. People often shoot for goals that are too challenging and they eventually give up. “People try to do too much too soon, and it’s not attainable, so they get discouraged.” Instead of resolving to go to the gym five days a week, start with two or three days, and make that a habit. Or start with drinking more water every day. The little steps are important as building blocks to your overall health.

3. YOU BIG DUMMY Use common sense when it comes to fad diets, Bishop said. If your diet calls for liquids only or eliminates fruits or veggies altogether, it might not be a good plan. Society is attracted to the miracle diet, and often it’s not good for you in the long run. So think along the lines of what your grandparents ate: lean protein, fruits and vegetables and staying clear of too many packaged foods.

4. DRINKING IS AS IMPORTANT NOW AS IT WAS AT THAT TOGA PARTY WHEN YOU WERE IN COLLEGE When counting calories, alcohol, soda and other drinks often slip under the radar. Bottom line, though, is that you need to create a deficit of calories consumed versus calories burned to lose weight. A glass of wine in the evening is doable, but don’t spend your calorie quota on empty calories found in alcohol and sugar-rich drinks, Bishop said. Be wary of liquid calories, and really try to focus on consuming water.

7. THROW YOUR SCALE RIGHT OUT THE WINDOW Scales are a useful tool for measuring weight loss, but don’t let it become the only thing that matters, Bishop said. Celebrate the small victories and focus on your overall health, not just a number on the scale. Accomplishing small steps will help keep you going.

8. RESIST THE URGE TO REWARD While it’s important to exercise, be careful not to neutralize those burnt calories with a post-workout snack or drink. Maintain healthy dietary habits, no matter how often or how hard you work out.

9. PRETEND YOUR METABOLISM IS A MOTORCYCLE, AND START IT IN THE MORNING WITH A DELICIOUS WHEELIE Studies from The National Weight Control Registry reported that eating breakfast daily is a common denominator for people who have successfully lost weight. Study participants who ate breakfast were more likely to exercise regularly, ate less throughout the remainder of the day and had higher rates of metabolism.

10. BE ONE WITH YOUR INNER CAMEL Staying hydrated plays a large part in both your overall health and your metabolism. A small study reported in The Journal of Clinical Endocrinology and Metabolism, that subjects who drank approximately 17 ounces of water had metabolic rates increased by 30 percent in the hour after consuming it. Over a year’s span, people who consume more water burn more calories, researchers said was partly due to the body’s process of heating the water as it is ingested. Another positive impact of drinking water is feeling more full, which reduces the desire to snack.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 7

Avoiding

Diet

Pitfalls Advice from author Judy Weitzman Ellen Warren McClatchy-Tribune

iets stink, and losing weight is hard work. End of story. Or maybe it’s just the beginning. Your new healthy eating habits can start here. Today. To aid all of us who struggle with weight, I’m fanatically on the hunt for not-too-painful tips from those who have lost pounds and, most important, keep them off. Which is why I asked Judy Weitzman for her good ideas. She lost 50 pounds and has not gained it back over the past 30 years. She knows it’s not easy. That’s why she

wrote the book, “How to Eat When Life Gets in the Way.” She shares healthy eating strategies for various ethnic restaurants, parties, buffets, salad bars, at work, fast food, picnics and other eating (and drinking) obstacles reality throws at us. Foremost, said Weitzman, “You can’t look at it like it’s a diet. You have to look at changing behaviors. ... If you change your behaviors you’re going to lose weight.” Some examples: Salads: This weight-loss staple can actually be death to healthy eating. Dressing is a calorie hand grenade. Don’t slather; instead dip your fork in and then spear your salad. Add these with great caution: nuts, cheese, dried fruit, creamy anything, bacon, croutons. Giant restaurant portions: Ask immediately for a container and save lots for later. Buffets: Danger zone. Choose only four things, two of them vegetables. Visit only once. Three o’clock slump: Protein snacks instead of chips or candy.

Bring a “deviled egg” with 1 tablespoon of hummus instead of the egg yolk (52 calories). Your must-haves: Take a small portion (potato chips, peanut butter) then put the rest far away for later. Desserts: Two bites only. OK, maybe three. Any time: Think you’re hungry? Try drinking water, brushing your teeth, turning out the kitchen light and declaring it “closed.”

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Jess No Less

Holiday blog: How Jess fared in December Jessica Benes Jess No Less

in packets like noodle soup, chocolate shakes, chocolate chip pancakes and lemon meringue bars. They contain 80-120 caloblogged throughout ries a meal and are supposed to December as I struggled to put me into a fat loss zone. lose weight during a month Dec. 13: Facebook is great for of perpetual no-holds-barred birthdays, as it notifies everyone eating. This is what I wrote. Dec. 1, 2011: I've decided I'm and encourages one to send a going to lose weight this month congratulatory note. during a season of birthdays, I ate well most of the day, and carbs and candy. stuck to my Medifast diet plan. I I'm going to check out a meal ate oatmeal for breakfast, a power bar as a snack, and soup replacement program for one for lunch. I also drowned myself month to see how it compares to the other diet plans I've done. in water because I knew what what coming later. My co-workThat food will arrive this week. er brought in a decadent chocoDec. 8: Well. That weekend didn't go well. I'm crazy. Dieting late cheesecake in the afternoon. I ate only one delicious slice. in December? What idiot came up with that idea? Dec. 20: No matter the diet, I quite like this idea of watching I received a box of Medifast meal supplements for a program what I eat in December. Instead of gaining weight with all the that I'm trying. For one month I will eat five Medifast meals a day parties, I've lost five pounds. According to this diet I'm on, it and one regular lean meat and could be more, but I'm happy veggie meal. The Medifast program contains a variety of meals because it's December and I

Jessica Benes is a newsroom reporter for the Loveland Reporter-Herald. This column is meant to encourage people struggling with healthy eating and weight loss by offering advice from experts and sharing her own progress. Contact Benes at jbenes@reporter-herald.com.

Jess No Less haven't gained weight! At On the Border, I did eat a few chips, but then I had a salad with grilled chicken and vegetables and salsa. Another night at Red Robin, I ate a lettuce-wrapped grilled chicken sandwich, keeping away from the bread. And when I normally would have felt all fat and greasy at the end of that week, I felt good because I'd been wise. Dec. 29: I have tried very hard this holiday season to eat my meal supplements during the day and to choose wisely when out with friends. I haven't lost as much as I could have if I were dieting during a boring month like March, but at least I have been losing instead of gaining. Jan. 4: I lost seven pounds in December. On a perfect Medifast diet, I could have lost 15 or

more, but it was December. And I'm not a saint. I checked in with my diet coach occasionally and she gave me tips on how to get through the holidays. Eat well throughout the day until the bad meal, and then have another Medifast meal after the bad food. Water, water, water. Eat small portions. Overall, I feel pleased with my December foray because I was aware and, while I did have crabby down times, I always found that I felt much better about myself if I went for the salad instead of the greasy cheeseburger. Iâ&#x20AC;&#x2122;ll continue to blog about weight loss at http://jessica benes.blogspot.com/ until Jan. 20 or so. Email judestarks@gmail.com to check out the Take Shape for Life program.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 9

Get Started Make 2012 work for you by finding the right gym, workout Summer Stair Reporter-Herald

t’s not surprising that weight loss is one of the most common New Year’s resolutions. After a season of over indulgence many feel the need to drop the extra weight gained and maybe then some. The trick though is not just about jumping in and working out, but it’s about finding a program including a gym and workout routine that works with your lifestyle. “It’s about doing it smart,” said Cindy Krafft, fitness coordinator at the Longmont Recreation Center. “The biggest mistake is people start too fast.” To avoid getting hurt or burnt out, Krafft recommended finding a facility that will work with you by giving guidance or that offers to assess your fitness for a small fee. “Get tested and see where you should start, and see how you respond,” Krafft said. “Find a facility who can work with you and guide you and help you set a plan.” While getting help setting a workout plan is important, it is also good to know what your goals are and what you personally want out of a gym. “Atmosphere is very important,” said Nicole Grine, owner and trainer at Anytime Fitness in Firestone. “You want it to have energy that draws you in.”

“Make it a lifestyle. Going to the gym and working out should just be a part of your daily routine.” — Nicole Grine, Anytime Fitness Grind said it is also important to eliminate excuses that keep your from working out. The following are things Grine recommends people think about when choosing a gym or workout.

AVAILABILITY AND CONVENIENCE Grine recommended finding a gym that is either close to work or home. “If you have to pass it on your way home or in to work you will be less likely to blow it off,” she said. While location is key, it is also important to assess the hours of the facility to make sure they work with your schedule and your lifestyle. Some facilities offer such things as day care, while others do not.

MEMBERSHIP Joining any facility will often require some type of commitment. Look for one that works for you and your needs. Also,

look for one that fits within your budget, Grine said.

ENVIRONMENT Jiving with the surrounding environment can really make a difference as to whether you want to go to a gym to workout or not. “Some people need personal interaction for motivation, while others don’t,” Grine said. Also, find out what the facility has to offer. Do you need a personal trainer? Are you looking for classes? Are you planning on using equipment or do you want an indoor track or swimming pool? All of these things are important to consider when choosing a gym so you can do something you enjoy while working out.

MAKE THE COMMITMENT Once you have found a gym and a workout plan that will work for you, it is important to remember that for this to work it has to become a consistent part of your daily life. “Make it a lifestyle,” Grine said. “Going to the gym and working out should just be a part of your daily routine.”

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

The benefits of exercise go beyond health Summer Stair Reporter-Herald

Aside from improved mood, a boost of energy, better weight control and gaining the upper hand on certain health conditions and diseases, regular exercise can also help promote better sleep and put the spark back into your sex life. Now that the benefits of exercise are known the next step is getting started. Gehrs said this can really depend on the individual and how ready they are to get started. It is also important to consult with your doctor if you are older than 40 or have medical issues, Gehrs said. Gehrs said she often tells patients that getting started is simple, it’s just about finding something that you enjoy doing. When getting started keep these tips on exercise in mind:

veryone knows exercise is good for them, but do they know how good? Daily exercise can be contributed to a better mood, more energy and less health-related problems. Dr. Mindy Gehrs, who practices physical medicine, rehabilitation and sports medicine at Longmont Clinic, said the benefits of exercise are hard to ignore. “There are lots of benefits,” Gehrs said. “There are functional benefits of being stronger, it reduces the incidence of diabetes, helps reduce depression, helps hypertension and weight, it also reduces the chance of stroke.”

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• 150 minutes of exercise a week is what is recommended; this breaks down to 30 minutes, five days a week of moderate intensity exercise. Gehrs said there are several different types of exercise from aerobic, strength training and stretching, but she recommended focusing your daily exercise on aerobic. • If you don’t like being active just focus on little steps. Taking a daily walk is better than nothing, said Gehrs. • Exercise is about improving bone health and the best thing for bone mass is running or weight lifting. “Ultimately we are all going to get older and lose muscle mass and then we lose function. To prevent this is to remain active and continue to challenge ourselves,” Gehrs said.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 11

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Uncommon Sense

When your former partner gets married, it closes a door of possibility for reunion of the relationship.

He moved on.

Why can’t I?

Dr. Beth Firestein Licensed Psychologist

importance don’t come into our lives very often. If you were serious enough with one another to live together and discuss ear Dr. Beth: My exthe possibility of marriage, there boyfriend and I were together for three-and- was clearly something very special about your relationship. a-half years. We lived together for two years and even talked It sounds like you had some about getting married, but we pretty major differences and had trouble getting past some disagreements. I don’t know conflicts and broke up about why your relationship ended, two years ago. I recently found but it sounds like the two of you out that my ex got married, and were not able to resolve these I can’t stop thinking about it. I conflicts or work through them don’t want to be with him, but I in a manner that was satisfactory don’t know why it’s still on my to both of you. Whatever the mind. reasons for your break-up, those reasons were real. In all likeliDr. Beth: Your ex-boyfriend was clearly a very important and hood, the conflicts that resulted in your break-up would probasignificant person in your life. bly have continued to pose onRelationships of that depth and

going problems for the two of you in a committed future relationship. While you no longer want to be with your ex-boyfriend, it seems clear that your feelings for him ran quite deep and that at one time you had hopes for sharing a future as a couple. It is never easy to completely let go of those hopes and dreams. When you learned that your exboyfriend got married to another woman, it’s not surprising that many of those old feelings of love and hope might resurface. While this doesn’t happen to

everyone who breaks up, you are certainly not alone in the way you feel. When your former partner gets married, it closes a door of possibility for reunion of the relationship — a door that you may not even consciously know you were keeping open. Or, it could be a reflection of your own unfulfilled dreams for yourself if you have not yet found a relationship of similar importance and potential since the ending of that relationship. Have compassion for yourself, but know that you broke up for reasons that were real

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 13 and valid. Whatever conflicts, personality traits or preferences caused the break-up of your relationship with him probably still exist. Your fulfillment lies in the personal and relationship future you are creating, not in the past, no matter how wonderful your memories of the relationship or how painful your regrets may be about its ending. It is OK to grieve again the ending of this important romance, but be reassured that you made the right decision and new and more fulfilling experiences await you. ear Dr. Beth: I am 34 and married with one little boy, age 10. I have a sister who is three years younger than me. She got married in her early twenties and has two little girls, ages 5 and 7. I spend a lot of time with my sister and her little girls and I love them more than I can say. But every time I’m around my sister and her kids I notice things I would do different from her in terms of leniency and discipline. How do I tell my sister that I don’t agree with how she’s parenting my nieces? Dr. Beth: As the older sister and a married woman with a child of your own, I’m sure you have some very definite ideas about what it takes to successfully parent a child. Your experience is valuable and relevant, but unfortunately, mainly to you. It is very tricky to involve yourself in a sibling’s way of parenting his or her children. Usually the advice you give, however well-intended, is not well-received. Here are a few guidelines that may help you in your decision about what, if anything, to say to your sister about how she is parenting your nieces: 1) Remember that any advice that is not asked for is usually unwanted and perceived as criticism. Be very careful about

offering opinions when they are not requested. 2) Older sisters often feel that they know more than younger sisters, but there comes a point in time when younger sisters are also adults and deserve the respect for their adulthood that you yourself also want and deserve. At a certain point, age differences no longer matter in the way they once did. 3) Be clear with yourself about what it is that you really want: Do you want to be right or do you want to have a relaxed and comfortable relationship with your sister and her children? These are family relationships. Think long-term. 4) If you feel that there is a real and imminent danger to your nieces (for example, you think they are being physically or sexually abused or you are genuinely concerned that their basic needs are not being met), then you do have an obligation to say something about this to your sister in order to look out for the welfare of your nieces (or any other child you know, for that matter). These situations are relatively rare, but they do exist. In these cases, you do have an obligation to intervene, no matter what the consequences may be to your sibling relationship. 5) Please know that the most important thing you can do for your sister is to support her, even if you disagree with some of the details of her parenting. This will bring the longest-lasting benefit to your sister and to her ability to parent her children in a confident and effective way. Finally, know that you are important in the lives of your sister and her children. You have long and fulfilling relationships that you can enjoy with one another for decades to come. Keep your eye on the prize and make your decisions accordingly.

Your partners for health and wellness The physicians at Medical Clinic at Centerra are dedicated to the development of long-term relationships with each patient, focusing not just on the illness, but also on preventive care.

To make an appointment, call 970.203.7000.

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Uncommon Sense with Beth Firestein Dr. Beth Firestein is a licensed psychologist. She has 24 years of therapy experience and has practiced in Loveland for over 14 years. She may be reached by calling her office at 970-635-9116, via e-mail atfirewom@webaccess.net, or by visiting www.bethfirestein.com.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

The Healthy Plate

A lightened chicken noodle soup Rocco Dispirito The Associated Press

hicken noodle soup may have a reputation for helping us beat the winter sniffles, but that doesn’t make it health food. Processed varieties, for example, can be loaded with calories, fat and sodium. And don’t even get me started on the lack of flavor and hunks of tough chicken. In my recipe for chicken noodle soup, I sidestep all these liabilities. I simmer the soup with real chicken and fresh vegetables, like carrots and onions, which are a great source of vitamins. The more veggies you add, the more nutrients you get. Like many chicken noodle soups, mine is based on broth instead of cream, which saves on fattening calories. And I add thyme for flavor, negating the need for excess salt. Soup is one of those foods classified as “low energy dense.” This mean you can eat a lot of it and fill up without consuming a lot of calories. Rather than add carb-rich noodles, I’ve used Shirataki noodles. They’re made from konnyaku, a dough of Asian yam (konjac) flour and water. Shirataki noodles are a superb pasta substitute; each serving has 20 calories or fewer, plus 2 grams of fiber. They’re low on the glycemic index too, so they won’t send your blood sugar through the roof. These noodles also are gluten-free. If you can’t find them in the store, go to miraclenoodle.com. But don’t substitute with tofu Shirataki, which are not as good. Each 11/2 cup portion of this soup has an incredibly low 93 calories and 3 grams of fat. If you’re feeling really hungry, go ahead and eat two portions and you’ll still be under 200 calories. Traditional versions can have up to 560 calories and 18 grams of fat per serving.

TIPS: • You can make your own stock if you like by simmering chicken bones or parts in water with onions, celery, garlic and carrots. After simmering, strain out and discard the solids, then chill. The fat will solidify on the surface and is easily scraped off and discarded. The flavor of homemade stock is much better than purchased. Plus, you control how much salt is added. • This is a great base recipe for noodle soup. You can add different herbs and spices to take the flavor in any direction you like. Some soy sauce, ginger and bok choy or miso and mushrooms, or even some kimchee and peas are great (and healthy) ways to keep it interesting.

CHICKEN NOODLE SOUP Start to finish: 45 minutes (20 minutes active) Servings: 8 2 quarts (8 cups) reduced-sodium chicken broth 11/2 cups diced (1-inch pieces) carrots 11/2 cups chopped (1-inch pieces) yellow onion 1 cup (1-inch pieces) celery 3 bone-in chicken thighs (about 1 pound), skin removed 4 sprigs fresh thyme, tied together with kitchen string 2 bay leaves 1 cube salt-free vegetable bouillon 16 ounces Shirataki noodles, rinsed with cold water 1 /2 teaspoon Old Bay Seasoning Salt and ground black pepper

Directions: In a 6-quart stockpot over medium heat, combine the broth, carrots, onions, celery, chicken thighs, thyme, bay leaves and bouillon cube. Bring to a very gentle simmer and cook until the vegetables are tender and chicken is cooked through, about 25 minutes. Meanwhile, cut the Shirataki noodles into pieces about 3 inches long. Remove the chicken thighs from the soup and place on a cutting board. Remove and discard the bones. Shred the chicken meat, then return it to the soup along with the noodles and Old Bay Seasoning. Season with salt and pepper, then remove and discard the bay leaves and thyme. Skim any fat off the top of the soup, then ladle into 8 serving bowls. Nutrition information per serving (values are rounded to the nearest whole number): 93 calories; 3 g fat (31 percent calories from fat) (1 g saturated); 2 mg cholesterol; 6 g carbohydrate; 10 g protein; 1 g fiber; 659 mg sodium.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 15

Health in a Handbasket

Stick it to Me Jade gets right to the point of acupuncture Jade Cody Reporter-Herald

arren, a buddy of mine at the Chilson Center gym, has been on me like white on Jade for well over a year to do a story about acupuncture. Since I don’t have the ability to tell people no, or resist a good shellacking in the name of health, here I am. I kept telling Warren to wait until I hurt myself so there would be something for the acupuncturist to fix. I figured, given my newborn-giraffe style of coordination, I’d injure myself in no time. It never happened, so I took things into my own hands. The week leading up to my appointment, I worked out hard enough to have a bad case of sore muscles. Next thing I knew, I had a needle lightly nudged in the middle of my forehead (see below) at Acupuncture of the Rockies in Fort Collins. Diana Hermann, owner and Photos courtesy Diana Hermann

licensed acupuncturist, had me doing a pin cushion impression in no time. When I arrived, Hermann asked me all kinds of questions, everything from how I am sleeping to what my tongue looks like (it’s a little on the red side, for your information). It was all part of the Chinese 10 Questions, which is about 18 questions about my general health (10 just sounds better). We discussed my health head to toe, and she set out to treat my difficulty falling asleep, my muscle soreness and my overall well being. She said people use acupuncture for a variety of conditions, including asthma, unexplained chronic pain and known injuries. The premise behind the treatment, she said, is finding out what is behind the body’s energy flow (Qi flow) and treating it by placing fine needles in energy pathways at their portals. The questions give acupuncturists insight into which portals, or acupuncture points, will be beneficial in treatment. “The Qi flows along interconnected networks or pathways, similar to blood flowing through veins/arteries and electrical impulses running along nerves,” she said. “Every system in the human body depends on other systems for their proper functioning, and in Traditional Chinese Medicine (TCM), it is understood that proper Qi flow underlies all the physiological functioning of the organs and tissues in the body.” Translation: If your energy flow is off, it will negatively affect the way your body and mind functions. So once Hermann decoded my health, she formed a portal plan to help relieve my

Health in a Handbasket is a monthly feature in which I try a health-related adventure and write about it. If you have an idea for a new adventure, write to me at jcody@reporter-herald.com.

Health in a Handbasket muscle soreness and trouble falling asleep. It normally takes around three days for me to recover from really sore muscles, and sometimes it feels like three days for me to fall asleep. So I was anxious to see if the acupuncture would help. Hermann inserted small, flexible needles in my forehead, hands, legs and feet. I didn’t feel most of them as they were inserted, though some made my muscles twitch. Once they were all placed, they needed to “cook,” which took about 20 minutes (during which I almost fell asleep, which is a fantastic thing to do on company time). When I left the office, I was more spacy than normal, something Hermann told me was “aculand” (similar to Disney Land, but with needles and pain relief, and little bit less Mr. Toad). That night, I have to admit, I slept like a baby Jade. My soreness remained the next day, but it was gone on the second day, and I was able to commence with my normal workout routine. Overall, I was impressed with Hermann and the practice of acupuncture. If nothing else, it’s one of the most relaxing things I’ve ever done. And I’m happy to report that I’ve been counting less sheep every night since I went in for the acupuncture. For more information, visit www.acupunctureoftherockies.com or call Hermann at 970-416-9600.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Amp up your workout with

Super

Sets

Supersets — a bodybuilding term gaining popularity in fitness centers — involve performing two or more consecutive sets of strength work with little or no rest between sets. Traditional strength training generally allows one to three minutes of downtime between exercises. But with supersets, there’s little or no break, imposing greater demand on your muscles and allowing you to get more done in less time. Any resistance exercises can be paired for supersets. The idea is to exercise muscles that haven’t been fatigued. Reciprocal supersets combine exercises that use opposing muscle groups — the chest and back, for example, or biceps and triceps. The first muscle group rests while you work the second group. This leads to a more balanced workout and “is one way strength training helps maintain a healthy range of motion around the joints,” said Vik Khanna, a St. Louis-based clinical exercise specialist. Still, while supersets might be more time efficient, they don’t necessarily lead to a greater total calorie burn than traditional strength training. In one small study, published last year in The Journal of Strength and Conditioning Research, 10 men performed a six-exercise superset workout. A week later, they performed the same routine using traditional resistance exercise. The overall workload was exactly the same; the only difference was that the total rest time was shorter during the superset workout than during the regular strength training regimen. The researchers found that the training methods made no difference in total energy expenditure. But the superset workout burned more calories per minute than the traditional weight training session, said lead author Andrew Kelleher, of the Penn State Hershey College of Medicine. Still, if your goal is gaining strength or building muscle mass, traditional weight training programs are sufficient, said Jeff McBride, director of the neuromuscular and biomechanics laboratory at Appalachian State University. Kelleher also recommends against supersets if your goal is building strength. “Supersetting tires you out; after doing one exercise you jump immediately to something else in another part of the body,” said Kelleher. “With supersets, you won’t be able to do much work under a heavy load.” Khanna, meanwhile, says supersets are useful for anyone who wants to improve their health. “Resistance exercise is about robust muscles, which are essential to healthy metabolism, disease resistance and quality of life as we age,” he said “When people are stronger, they can do more of everything, including other kinds of activity that burn calories more effectively.”

TRY THESE SUPERSETS To burn the most calories, Kelleher recommends exercises that recruit the largest muscle groups, including the chest, glutes and abdominals. Try 10 to 12 reps of each of the following exercises. Do three sets.

Supersets are perfect for those short on gym time Julia Deardorff McClatchy-Tribune

f you’re short on time — and your goal is to burn fat — step away from the treadmill. Now get into the weight room and try supersetting your resistance training.

Pushup followed by row: Push up: Place hands and feet on the floor, hands slightly wider than shoulder-width apart. Tighten your abdominal and butt muscles; body should be in a slant. Bend your arms and lower your body to the floor, keeping your butt and core engaged. Push yourself back up. If using TRX suspension training, place hands on the floor and feet in handles. Key muscles used: chest, triceps, core Upper back rows: Place feet about shoulder-width apart against a wall or other support. Grasp TRX handles and hold arms straight in front of you, palms facing each other. Pull yourself up toward the handles, moving at the shoulders and elbows, until your torso is even with your wrists. Key muscles used: mid and upper back, biceps, forearms

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 17

Crunch followed by hyperextension:

Squats followed by one-leg dead lift:

Crunch: Lie on your back with your hands behind your head, knees bent, feet off the ground or gently resting on the wall and thighs vertical. Inhale, lift your shoulders off the ground and bring your knees to your nose by rolling up the spine. Key muscles used: rectus abdominis Back bridge/extension: Lie on the floor, arms out to your sides, palms down. Start with your feet flat on the floor, bending the knees. Putting your feet on a ball, chair, or in TRX handles will make the exercise harder. Contract the muscles of your hips, back, abdomen, to raise your hips off the floor, and create a straight line from your shoulders to your knees. Donâ&#x20AC;&#x2122;t arch your back. Key muscles used: spinal erectors, glutes, quads, abs, obliques, hamstrings

Squat: Stand with feet parallel, hip-width apart. Tighten abdominals to support the back. Inhale as you bend your knees and sit back as if youâ&#x20AC;&#x2122;re going to land in a chair. Thighs should be no lower than parallel to the floor. Donâ&#x20AC;&#x2122;t bend your knees more than 90 degrees or allow them to extend beyond the toes. Exhale as you push down through your feet and return to standing. Key muscles used: thighs and glutes Single-leg deadlift: Stand on one foot, with the other leg bent at the knee so the shin is behind you and parallel to the floor. Lower your body until the lifted leg is as low to the ground as possible. Pause, then straighten back up to starting. Grasp dumbbells to increase difficulty. Key muscles used: hamstrings, glutes, lower back

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Play it Safe Paula Kashtan McClatchy-Tribune

xpecting and want to stay healthy? Keep these fitness tips in mind before hitting the gym. For most women, exercise during pregnancy is not only safe, itâ&#x20AC;&#x2122;s highly recommended â&#x20AC;&#x201D; especially if youâ&#x20AC;&#x2122;ve already been working out. Here are a few basic dos and donâ&#x20AC;&#x2122;ts:

DO... Dress comfortably: If itâ&#x20AC;&#x2122;s easier to move around, injuries are less likely. Drink plenty of water: Hydration is especially important once thereâ&#x20AC;&#x2122;s a baby in your belly. Warm up and cool down: Since your heart rate is higher during pregnancy, give yourself extra time to return to your normal resting rate after workouts. Stay in tune: Recognize that your body is changing. Your joints and ligaments are looser, your balance is off, and itâ&#x20AC;&#x2122;s harder to get up off the floor.

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DONâ&#x20AC;&#x2122;T... Play contact sports: Getting tackled should not be on your agenda. Also stay away from ones where you risk dangerous falls such as downhill skiing or horseback riding. Exercise on your back: In your second and third trimesters, avoid lying flat on your back for any length of time â&#x20AC;&#x201D; this position can reduce blood flow to your brain and uterus. Overdo it: Donâ&#x20AC;&#x2122;t allow yourself to get overtired or overheated.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 19

Get your year off to a healthy start. Put your health first in 2012. Schedule your annual checkup today. Dr. Susan Agrama and Dr. Peyton Taliaferro are now welcoming new patients.

1327 Eagle Drive Loveland, CO 80537 To make an appointment, call 970.619.6450 pvhs.org/clinics Dr. Susan Agrama

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Outdoor

What are the real differences in running outdoors vs. on a treadmill? Shelby Sheehan-Bernard McClatchy-Tribune

readmills can spark contentious debate among runners. Are they a legitimate training tool or a secondrate simulation? If you’re concerned you’re not getting the most from your treadmill workout or are worried about a rough transition from tread to outdoor running, fret not, said Jenny Hadfield, co-author of “Running for Mortals” and columnist for the Runner’s World blog Ask Coach Jenny. “You can still get a great workout on the treadmill,” she said. “I hate that judgment associated with treadmill running, that it doesn’t offer as good of a workout. It’s still running.” Not that there aren’t clear differences. “Depending on the method you choose, some muscles work when others don’t,” A. Lynn Millar said. Millar is professor of physical therapy at Winston-Salem State University with a PhD in exercise physiology and a fellowship at the American College of Sports Medicine. “There are a few muscles working differently when you propel yourself in outdoor running versus the treadmill propelling you. In outdoor or track running, you have to push yourself forward. There isn’t that activity on the treadmill, but there may be other muscles getting work.” This, Millar explained, is what those in the field deem “specificity of exercise,” when specific muscles are targeted in training. Since you’re working different muscles depending on the type of running, expect

Treadmill

Vs.

to have a transition period when alternating between them. Some professional running coaches like Janet Hamilton of Atlanta-based Running Strong consider treadmills a semi-simulation of running. “I don’t give it a one-forone equality. Outside, you have to push your body through air — even if there’s no wind. The faster you go, the harder the resistance. You’re running in place on a treadmill. You’re not really having to push your body over the ground.” So does that mean you’ll burn more calories one way or the other? Not necessarily, Millar said, noting that “there are minor differences, but they’re not worth quibbling about. You can achieve moderate-tovigorous intensity whether you’re indoors or outdoors.” According to Millar, oxygen consumption is about the same. Still, many believe that they need to push themselves harder on a treadmill to compensate for a perceived inequity in the workout. “I see it all the time: People think they need to abuse themselves by setting their treadmill incline at a constant hill,” Hadfield said, adding that this sense of punishment only hurts your workout. The incline rule is one she hears people cite all the time. “People want to make treadmill running really hard, so they crank it to something like a 12 percent incline. But you aren’t going to encounter many of those types of hills outdoors.” She recommends keeping the incline between 2 to 5 percent and alternating it to avoid injury: “Beyond that starts to alter your stride and can really strain your muscles. There’s not a purpose for it unless you’re training for mountain running.” Hamilton, who also teaches certification courses for the Road Runners Club of America, insists such a constant incline doesn’t accurately reflect the outdoor terrain or the way runners behave outdoors. “You wouldn’t go out your front door and

find the steepest hill and say, ’I’ll go that way.’” Instead, she recommends simulating a rolling course — going uphill for a while and then bringing it back down. Alternating the speed is another alternative, Millar said. “It can also beat the boredom some find with treadmill running.” And if you’re a beginner, Hadfield recommends not even worrying about the incline. She suggests keeping a zero incline and just “learning to run with good form.” Just like in strength training, good form is essential to exercise efficiently and prevent injury. “Some people push themselves for the cardio performance, but I say to keep your form,” she says. “When you start to lose your form, you start to lose the efficiency of muscle groups and you’re not able to get through the workout as well.” One sure sign of bad form on the tread: if you find yourself bending forward to keep up with the pace. In this case, Hadfield recommends lowering the speed and focusing on keeping your back straight. If you’re looking to transition outdoors, make sure to give yourself some time to adjust. “Know that the pace from your treadmill workout won’t translate,” Hadfield said. “Running outside is not necessarily harder. It’s just different, and your body has to acclimate to that.” Aside from the biomechanical differences of outdoor running, there are environmental factors like weather, wind resistance and uneven ground to consider. Hadfield suggests individuals start by heading outdoors once a week and increasing that time gradually. Within a few weeks, she says, most individuals can successfully transition. While the battle rages on between the two running methods, one thing is clear: either one will keep you healthy. “For general health and fitness, it doesn’t matter which one you’re doing — as long as you’re doing something,” Millar said.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 21

Sleep Well

SKIP THE NIGHTCAP Alcohol is probably the substance used most often for sleep, reports a study in Principles and Practice of Sleep Medicine. However, when you fall asleep under the influence, both the quantity and quality of your sleep are adversely affected. Even small to medium intakes of alcohol can suppress melatonin (a hormone that helps regulate sleep), interfere with restorative N-REM cycles, and prevent dreaming.

Tips for a good night’s sleep McClatchy-Tribune

e are a nation plagued by sleeplessness. According to the National Institute of Health, 50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems that can negatively impact health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, diabetes and depression, among other chronic conditions.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

JUNK THE JAVA Caffeine enhances alertness, activates stress hormones, and elevates heart rate and blood pressure none of which is very helpful when trying to get shut-eye. If you’re sensitive to caffeine, take note that its halflife the time required for your body to break down half of it can be as long as seven hours! In women, estrogen may delay caffeine metabolism even more. In the days between ovulation and menstruation, it

takes about 25 percent longer for women to eliminate caffeine; for women using birth control pills, elimination time can double. Coffee, tea, chocolate, energy/sports drinks and soft drinks all contain caffeine. It’s also added to over-the-counter medications such as pain relievers, appetite suppressants and cold medicines.

TURN DOWN THE HEAT Most sleep researcher recommend keeping your bedroom cool but not cold. This allows your core body temperature to drop, which helps induce sleep. Proper air circulation and lighterweight blankets can also facilitate a drop in body temperature.

DON’T WORK OUT WITHIN THREE HOURS OF BEDTIME Physical activity raises core body temperature, which is why we’re advised to skip

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exercising in the evening. The issue isn’t so cut-and-dried, however. Some studies show evening activity to be bad for sleep, which others have found a positive effect, so find what works for you.

DEVELOP A SLEEP RITUAL Experts suggest engaging in relaxing activities in the evening to prepare yourself for slumber. It should be something that you do every night to signal to your body that it’s time to unwind.

SET A REGULAR SLEEP-WAKE SCHEDULE Most experts advise that we go to bed and wake up at the same time every day. They point to evidence that our circadian rhythms the natural ebb and flow of energy levels that occurs throughout the day thrive on consistency. The more predictable our sleep schedule, the better our bodies work, the theory goes. But even those who most strongly espouse that view admit that while adhering to a regular sleep-wake schedule is helpful, it may not be the complete answer. Even if insomniacs keep regular sleep patterns, it doesn’t necessarily mean they’ll sleep well or long enough.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Paid advertorial

Day of the Dance. The partnership forged with the Spirit of Women Health Network is an enormous asset to McKee Medical Center. “We are so excited to McKee Medical Center partner with Spirit of Women Health Nethen it comes to keeping yourself work. This program provides educational healthy, having access to educa- support to our hospital and helps us get vitional opportunities is essential in tal health information out to our community,” said Sheryl Fahrenbruch, senior managmaking positive choices. This simple idea er of Wellness Services at McKee Medical was the catalyst for McKee Medical Center Center. recently becoming the exclusive Spirit of Next month, McKee Spirit of Women Women hospital in the Loveland communiprogram kicks off with its first event at Stuty. Spirit of Women is a movement of wom- dio Vino located at 426 N. Lincoln Ave. in Loveland. Dr. Marsh, cardiologist at CVI, en, hospitals and healthcare providers across the United States that approaches ed- will present a short talk on heart disease on Thurs., Feb. 16, from 6-8 p.m. Participants ucation and wellness in a fun and interacwill also get to paint a ‘heart’ picture and tive way. Women play a vital role in the enjoy a glass of wine. Pre-registration is health of our nation as an estimated 80 to 90 percent of healthcare decisions within a highly encouraged as seating is limited. To register, call 970-203-6631. family are made by women. The Spirit of You can join the women in our commuWomen program focuses on educating women on health issues through entertain- nity committed to leading healthier, happier, and more active lives by becoming a ing and engaging activities including such events as an annual Girls Night Out and member of the Spirit of Women Program at

Spirit of Women

McKee Medical Center. “The Spirit of Women philosophy is that good times create good health. We hope the women in our community will treat themselves to the fun experiences and easy-to-use health news that Spirit of Women will offer,” said Marilyn Shock, chief executive officer at McKee Medical Center. The Spirit of Women Membership Program offers exclusive benefits for members: • Members receive a Spirit of Women key tag. This key tag is a passport to special events, exclusive discounts and important health information. The key tag identifies members, entitles them to attendance, information and Spirit Business Discounts throughout Loveland and the surrounding communities. • In addition, members receive the quarterly Spirit magazine. • Lifetime membership in the Spirit of Women program is $20. McKee also offers complimentary memberships to McKee employees and volunteers (or spouses/domestic partners) and women 65 and older. Membership applications are available in the main McKee lobby and Wellness Spring library. More information is available from a dedicated Spirit of Women phone number, 970-203-6631, or by visiting www.bannerhealth.com\mckeespirit.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 25

Health Line Briefs

ANNUAL MCKEE COMMUNITY HEALTH AWARD TO BE PRESENTED AT MCKEE THANKS EVENT

throughout 2011 as part of a PVHS plan to address a major issue facing health care in northern Colorado and elsewhere in America: lack of coverage or inadequate coverage for employees of small businesses.

their own personal knowledge. Horizon Laboratory sites are: Fort Collins • Saint Luke’s Medical Clinic, Formerly known as the 1101 Oakridge Drive No. B, Fort Thank You Loveland Luncheon, Collins. Phone: 970-203-6898. McKee Thanks will continue in Hours: Monday-Friday, 8 a.m.the same tradition of recogniz4:30 p.m. Closed 12:30-1 p.m. ing and thanking the Loveland Greeley 25TH ANNUAL COMMUNITY community for its support of • Horizon Laboratory, 17th CLASSIC BIKE TOUR MAY 20 McKee Medical Center with a Ave., 1630 17th Ave., Greeley. EARLY REGISTRATION BElunch event. McKee Thanks will Phone: 970-378-4162. Hours: GINS JANUARY 9, 2012 take place Thursday, March 8 at The 25th Annual Community Monday-Friday, 7 a.m.-5:30 p.m. 11:30 a.m. at the McKee Confer• Summit View Medical ComClassic Bike Tour (CCBT) is ence and Wellness Center. mons, 2001 70th Ave., Greeley. scheduled for Sunday, May 20, Donor generosity, staff comPhone: 970-395-2589. Hours: 2012. This non-competitive, passion and the strength of carmulti-distance bicycle tour trav- Monday-Friday, 6:30 a.m.-6 p.m. ing all provide excellent patient Saturday, 7 a.m.-noon. els through the beautiful care at Loveland’s community Loveland foothills of Larimer County in hospital. Inspiring stories of car• Skyline Center for Health, Loveland and Fort Collins and is ing, compassion and life-chang2555 E. 13th St., Suite 115, Lovea great training ride preparing ing experiences will be shared land. Phone: 970-461-6100. cyclists for the numerous sumand the annual McKee Commu- mer rides available. Hours: Monday-Friday, 7:30 nity Health Award, presented by a.m.-5 p.m. There are four distances to the McKee Medical Center • Aspen Medical Center, 2923 choose from: 62-mile, 37-mile, Foundation, will be presented. Ginnala Drive, Loveland. 30-mile, or 10-mile. The rides The McKee Community begin and end at McKee MediHealth Award will honor one cal Center in Loveland located individual that has contributed at 2000 Boise Ave. starting at to the overall health and well6:30 a.m. ness of the Loveland communiEarly sign up starts Jan. 9. ty either through direct care or Save $10 off of the regular fee of volunteer service in the Love$55 if you sign up before Feb. 3 land health care field. A comon Active.com. Entry fees after plete nomination and informaFeb. 3 through April 30 are $55 tional form is available at for adults, $25 for ages 13-17, McKeeFoundation.com. Deadand $10 for children. The fee for line for nominations is Feb. 10. all 10-mile riders is $10. 100 perReservations for the luncheon cent of all registration fees and can be made by calling sponsorship contributions will 970-593-6038 or e-mailing benefit the Stepping Stones cheri.lohnes@bannerhealth Adult Day Program at McKee. .com.

PVHS, COLORADO CHOICE LAUNCH HEALTH BENEFITS PROGRAM Poudre Valley Health System and Colorado Choice Health Plans announced that they have launched a program to offer health benefit plans to small businesses in Larimer and Weld counties. The program, Peak Health Solutions, began enrolling companies with coverage starting January 1. The program allows participants to see any contracted healthcare provider. Carl Smith, vice president of PVHS payor relations, said Peak Health Solutions was developed

Phone: 970-613-4739. Hours: Monday-Friday, 7:30 a.m.-4:30 p.m. Closed 12:30-1:30 p.m. For more information, call 970-203-6890, or visit www.horizonlaboratory.com.

SKYLINE IMAGING EXPANDS HOURS TO SERVE MORE PATIENTS To enhance medical imaging outpatient services and offer lower prices, McKee Medical Center is scheduling most outpatient medical imaging appointments at Skyline Imaging beginning Jan. 2. Skyline Imaging, 2555 E. 13th St. in Loveland, and McKee are both owned by Banner Health. Skyline is expanding its hours beginning Jan. 2 so it can be available to patients from 7 a.m. to 7 p.m. Monday through Friday, and 9 a.m. to 2 p.m. Saturday.

Special Welcome to Curves East Members.

HORIZON LABORATORY BECOMES PREFERRED PROVIDER TO SERVE MAJOR INSURANCES

Horizon Laboratory is excited to announce that effective Jan. 1, the facility is a preferred provider of laboratory services to United Healthcare, PacifiCare and Secure Horizons patients. As a free-standing laboratory provider, laboratory services performed by Horizon Laboratory often result in lower out-ofpocket costs to patients. Patients should check their benefits for final determination. Patients can go to Horizon draw sites to have their blood drawn at the request of their physician or for

970-669-9400 249 A E. 29th Street Loveland, CO 80538

(NW Corner of Orchards Ctr.)

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012

Health Line Calendar

BREAST-FEEDING SUPPORT GROUP When: Mondays, Wednesdays and Fridays (except holidays), 10-11 a.m. Where: McKee Medical Center Cost: Free. Contact: 970-669-9355

BRIGHT BEGINNINGS FOR INFANTS Bright Beginnings is designed to celebrate the birth of new babies and provide families with health, safety, development, play and community resource information. When: 11:15 a.m.-12:15 p.m., Feb. 20 Where: Family Birth Center Conference Room Cost: Free Contact: 970-495-7528

CHILDBIRTH AND FAMILY LIFE EDUCATION McKee Medical Center offers multi-session childbirth education classes. For dates, times or to register, call 970-669-9355 or visit www.BannerHealth.com. For Spanish language classes, call 970-667-6241.

TOTAL JOINT EDUCATION Physical therapists and occupational therapists prepare patients for surgery. This program is coordinated through your physician’s office as part of the surgery scheduling process. When: 3 p.m., Thursdays Where: McKee Conference and Wellness Center Cost: Free Contact: 970-635-4172

CAREGIVER CANCER SUPPORT GROUP Call for locations and dates Cost: Free Contact: 970-635-4129

BREATHE EASIER PULMONARY SUPPORT GROUP When: 10-11 a.m.,

Feb. 10 Where: McKee Conference and Wellness Center Cost: Free Contact: 970-635-4053

BREAST CANCER SUPPORT GROUP When: 2nd Thursday of month from 5:30-7 p.m Where: McKee Cancer Center Lobby Cost: Free Contact: 970-622-1961

CAREGIVERS SUPPORT For caregivers of elderly adults. The group focuses on providing support and education about community resources and behavior issues, particularly for people with Alzheimer’s and memory impairment. When: 1:30-3:30 p.m., third Thursday of month Where: First Christian Church, 2000 N. Lincoln Ave., Loveland Cost: Free. Care of elderly adult family members or friends is available through Stepping Stones Adult Day Program during meeting times at no charge. Contact: 970-669-7069

GENERAL CANCER SUPPORT Where: McKee Cancer Center lobby Cost: Free Call for dates and times: 970-635-4129

MAN-TO-MAN: PROSTATE CANCER SUPPORT GROUP Where: McKee Conference and Wellness Center Cost: Free Call for dates and times: 970-622-1961

SOULPLAY ART THERAPY People whose lives are touched by cancer experience the benefits of expressing themselves through art. No art experience needed. Where: McKee Cancer Center Conference Room Cost: Free

Call for dates and times: 970-635-4129

BLOOD PRESSURE SCREENING Have your blood pressure checked. When: 8 a.m.-4:30 p.m., Monday through Thursday Where: McKee Wellness Services, 1805 E. 18th St. Suite 6, Loveland Cost: Free Contact: 970-669-9355

DAY OF DANCE FOR HEALTH Bring your friends and family of all ages to Day of Dance for Health. Learn simple ways to stay healthy, enjoy fun activities for the whole family, participate in health screenings, talk to health practitioners, enjoy music and dance. When: 9 a.m.-2 p.m., March 3 Where: Greeley Family FunPlex, 1501 65th Ave., Greeley Cost: Free

THE VALUE OF HUMOR AND HEALTH The CardioVascular Institute of North Colorado and Spirit of Women team up to present Kathleen Passanisi in this community presentation. When: Feb. 21 Where: University of Northern Colorado Ballroom, 2045 10th Ave., Greeley Contact: 970-392-2222

LOVELAND COMMUNITY HEALTH FAIR The Loveland Community Health Fair offers free and low-cost screenings, educational booths, health counseling and more. When: 8 a.m.-1 p.m. m April 14 Where: McKee Medical Center Cost: Varies Contact: 970-669-9355 or visit www.BannerHealth.com

Health Briefs

HARMONY URGENT CARE JOINS POUDRE VALLEY MEDICAL GROUP Harmony Urgent Care, located in the Harmony Campus on the southeast side of Harmony and Timberline Road in south Fort Collins, provides immediate care for minor injuries and illnesses seven days a week. The center is staffed by board-certified family doctors, emergency medicine doctors, physician assistants and registered nurses who provide care for people with all of life's little emergencies from sprains and strains and colds and flu to headaches, stomach aches and infections. Dr. Cynthia "Lee" Goacher will become the center's medical director. Goacher is board-certified in family medicine and has been serving patients at PVMG's Loveland Urgent Care for two years. She received her medical degree from the University of Cincinnati and has extensive work experience in both Dr. Cynthia family and emergency Goacher medicine. In addition, three new physicians have joined PVMG and will work at Harmony Urgent Care. Dr. Michele Clingenpeel is board-certified in family medicine. She joined PVMG earlier this year and has been serving patients at Loveland Urgent Care. She received her medical degree from Michigan State University. Dr. David Link is board-certified in emergency medicine and worked at North Colorado Medical Center in Greeley for almost 20 years before joining PVMG. He received his bachelor's degree from Colorado State University and his medical degree from East Carolina University. Dr. Karen Hill is board-certified in family medicine and has been practicing in the Longmont area since 2000. She received her bachelor's degree from Metropolitan State College in Denver, a master's degree from University of Colorado, Denver, and a doctor of osteopathy degree from Chicago College of Osteopathic Medicine. For more information, visit www.pvhs.org/harmony-urgent-care or call 970-297-6250.

MCCUE JOINS MAX MUSCLE Jackson McCue recently joined Max Muscle in Loveland as a Nutrition Specialist. McCue is is a Colorado native, trains mixed martial arts out of Z’s gym, and studies business at FRCC. He will be transferring to CSU in the fall. For more information or to meet with McCue regarding a nutritional plan, visit 982 Eisenhower Blvd. Jackson McCue or call 970-667-6299.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012 27

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 19, 2012