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June 16, 2011

HealthLine Of Northern Colorado

C y c l e Safe l y Freshen up on the rules of the road

B ike t o Wor k Da y Lovelanders gear up to ride to work on June 22

Pedal!

June is Bike Month in Loveland

Health in a Hand b a s ke t Jade joins a feared biker gang

Where

Experts Work Best.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 3

contents Bike to Work Day: Lovelanders prepare to bike to work on June 22 Page 8

Jess No Less: Outdoor fitness is easy in Loveland Page 12 Sailing Carter Lake: Youth learn sailing skills in summer program Page 14

411 on Muscle Strain: What’s happening and how to recover from it Page 20

40 in the Fort: New endurance bike race promises to bust lungs Page 10

also inside The Healthy Plate ................................... pg. 11 Three essential exercises ..................... pg. 21 Uncommon Sense with Dr. Firestein ..... pg. 24

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.

For advertising information, contact: Linda Story, advertising director: 970-635-3614

For editorial information, contact: Jade Cody, special sections editor: 970-635-3656 jcody@reporter-herald.com Jennifer Lehman, special sections reporter: 970-635-3684 jlehman@reporter-herald.com

5 Health in a Handbasket

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

HL

On the Shelf

Ultra Reading Sam McManis McClatchy-Tribune

U

ltramarathoners gearing up for summer trail-running season now have plenty of reading material available for those recovery days.

Three new books and one specialty publication have hit the bookstores, perhaps proof that trail running is rising in popularity as well as elevation.

THE TRAIL The Runner’s World franchise recently released a special 104-page magazine, The Trail, which features interviews and profiles with the elite ultramarathoners well known to Western States fans: Scott Jurek, Karl Meltzer and Tahoe Rim Trail record-holder Kilian Jornet. The Tahoe Rim Trail also makes the cut in the Top 25 Trail Run feature ($5.99, on newsstands).

“RUNNING ON EMPTY” Veteran ultra runner Marshall Ulrich has released a memoir, “Running on Empty: An Ultramarathoner’s Story of Love, Loss and a Record-Setting Run Across America” (Avery, $26, 303 pages). This is much more than just a document of Ulrich’s speedy trek from San Francisco to New York City. It delves into the psychological reasons why Ulrich even began running decades ago.

“RELENTLESS FORWARD PROGRESS” There aren’t many detailed how-to ultramarathon books, but Bryon Powell, author of the popular website irunfar.com, has just released “Relentless Forward Progress: A Guide to Running Ultramarathons” (Breakaway Books, $14.95, 232 pages).

Powell’s book is for those who already have the motivation and need a training plan and help in thriving on, not just surviving, a 100-miler.

HL

DVD Review

ripped W

hen an injury sidelined fitness expert and self-proclaimed ’cardio junkie’ Jari Love from running, Love went into research mode.

She wanted to find a way to lose weight and boost metabolism without the skeletal stress, and boredom, of running. Metabolic cart testing led Love to create the workouts in her newest DVD, “Get RIPPED! Revved to the Max” (80 minutes, $14.99 www.jarilove.com) Here she proves you can use weight to lose weight. Love and her team lead viewers through fast-paced, mini-sets sets of compound exercises, burning three times more fat than traditional isolation exercises. The resulting program looks like strength moves but works like cardio. An average person may burn 500 calories on the treadmill in one hour. Jari’s testers burned 550-750 calories doing “Revved to the Max.” Viewers will need dumbbells (3 to 10 lbs) and a step (optional) for this workout that firms the entire body and revs the heart to the max. The DVD includes two 30-minute workouts and an option to play the complete 60-minute workout.

The high energy music motivates viewers as they follow Love and her team to get the heart rate elevated and rev the metabolism to achieve maximum calorie burn lasting all day. Modifications are demonstrated making this program perfect for both beginners and seasoned professionals. The step is used for strength moves. There’s no fancy footwork or dancing involved.

— McClatchy-Tribune

“THE LURE OF LONG DISTANCES From across the pond comes Robin Harvie’s “The Lure of Long Distances” (Public Affairs, $24.99, 270 pages. An extreme athlete with a literary bent (Joyce Carol Oates offers up a blurb), the London ultrarunner and essayist details his journey into adulthood and extreme running, including the 150-mile Spartathlon (from Athens to Sparta).

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 5

HL

Health in a Handbasket

One OF THE

Gang Jade joins a biker gang for a day Jade Cody Special Sections Editor

T

he other night I was out with some friends in downtown Loveland. We were enjoying ourselves, as per usual, when I spotted a very giant man (we’ll call him “Scary”) in a black leather Hells Angels jacket. Scary looked to be in his late 40s and could have had a career doing thundering voice-overs for God or dinosaurs. I went over to him and against good sense (thanks liquid courage), I started firing questions at him.

“How do you become a Hell’s Angel?”

“Can I ride in your sidecar?”

“Are you still growing?”

“Do you have to earn patches like they do in Boy Scouts?”

He answered every question in a patient, calm manner, kind of like how my dad did when I used to ask him about the sky and why our farm kitties couldn’t live in my backpack ... questions that usually ended up with me being smacked or flung in a playful yet you-better-get-away-from-me-now-boy way.

Anyway, Scary told me the initiation into Hell’s Angels was fierce and painful, and that I might want to consider other hobbies. He

said he had to endure some things I cannot print in a newspaper.

Fair enough, I thought. I left it, and him, alone. We’ll call that survival instinct.

I did, however, join a different type of gang: A bicycle gang.

They are known as PEDAL Club of Loveland, which, I know, sounds pretty intimidating, but these bikers are the nicest kind.

They take weekly bicycle field trips and agreed to let me tag along for a day.

There are several field trip groups to choose from — some ride 40-60 miles, some 10-20, some go fast, some are for beginners. Obviously I chose the group for people without a ton of patches on their leather jackets — the beginners.

My bike is an extra shiny cruiser that I won from the Pour House Halloween costume contest last year (I was a taco). It’s a great bike, but not exactly built for speed. And you know your bike doesn’t belong with the biker gang when you have to push back on the pedal Huffy-dirt-bike-style to slow down and stop (great for those tire-screeching slide-stops though).

The first time I ever rode this bike, my girlfriend, Kim, made fun of me because apparently I didn’t look cool on it, which still bewilders me.

I don’t care if she laughs. I set out to ride that three-speed beauty I See CODY/Page 6

RH photos/Jade Cody

Top: Robin Hildenbrand, Harlen Quinn and I before the ride. Below (L-R): Harlen Quinn, Ed Hildenbrand and Robin Hildenbrand on the ride.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

CODY From Page 5

like it has never been ridden before — which is easy, because I’ve only been on it twice, and once was on a dare to ride a circle through the indoor hallways of my apartment (yes, I tried to do a wheelie; yes I think that’s cool; yes I was asked to please stop).

Anyway, on the day of the ride, I was greeted by three expert cyclists — who proceeded to lead me on a fun, relaxed ride around Loveland. We stuck mainly to the recreation trails, which bob and weave in a circle around Loveland. We went pretty slow the whole way, which was great considering I was going top speed for most of the ride.

Robin Hildenbrand, the group leader, gave me a rundown on the rules of the road, things like how to not get run over by cars and who gets the right-of-way on the recreation trails (bikes yield to pedestrians, everyone yields to large horses ... at least that’s the policy we all agreed upon).

The other two members of the group who were present, Ed Hildenbrand and Harlen Quinn, also helped guide me along through the ride. I learned how to properly signal when turning (an outstretched right

or left arm for turns is sufficient) and for more information. communication signals for the riders in the Or, if you are not web-inclined, call group. Safety is paramount with PEDAL, but PEDAL co-president Lynne Niemeyer at it didn’t get in the way of fun.

970-344-5054.

Along the ride we saw cotton tail rabbits, about 20 fisherman at Boyd Lake, a gushing Health in a Handbasket spillway and two fun tunnels (Robin and Ed rung their bells is a monthly feature in which I and hollered in them both, try a health-related adventure they’re kind of fun that way). and write about it. If you have If you are interested in joinan idea for a new ing PEDAL for a ride, visit adventure, write to me at www.pedalclub.org. Check out jcody@reporter-herald.com. the upcoming rides — there is one for nearly every day of the week — and contact the appropriate person leading the group

Health in a Handbasket

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 7

....

We’re open.

Now taking new patients.

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

Dr. Peyton Taliaferro

“As an internal medicine doctor, I specialize in adult medicine with emphasis on diabetes, hypertension, weight management and disease prevention. I’m interested in developing relationships with patients that not only address illness, but focus on long-term healthy lifestyle management.”

- Dr. Susan Agrama “As a family medicine doctor, I treat patients of all ages, from infants to seniors. I’m interested in building relationships with my patients that extend to their entire family as we work together to ensure the healthiest living possible.”

- Dr. Peyton Taliaferro

Located right across from the future home of the ACE manufacturing park.

Welcome to Loveland, ACE.

8

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

BIKE TO WORK DAY JUNE 22, 2011

T

he City Council of the City of Loveland recently declared June 20-24 as Bike Week. As part of that, Lovelanders are encouraged to join the pack in riding their bikes to work on Bike to Work Day — June 22.

Several breakfast stations will set up around town at the following locations:

DOWNTOWN LOVELAND Thompson Pocket Park, 4th & Lincoln. Food provided by Antonio's Burritos.

Xeriscape Garden, 1st & Washington. Food provided by Antonio's Burritos.

WEST North Lake Park, 29th & Taft. Sponsored by Engaging Loveland.

Centennial Park, 1st St., east of Taft. Food provided by Schmidt's Bakery.

Woodward, 3800 Wilson Ave

EAST/CENTERRA McKee Medical Center, 2000 N. Boise. Food provided by Antonio's Burritos and McKee. Medical Center of the Rockies, 2500 Rocky Mountain Ave. (Pavilion between entrance and parking lot).

RH photo/Jenny Sparks

Robin Frahm, left, and her daughter, Ryann Frahm, take a break from biking to work at the breakfast station on the corner of 29th Street and Taft Avenue in Loveland. Jim Worthern, far left, with the Loveland Chamber of Commerce, served up bagels, coffee and juice to cyclists.

!

E 67RID 10 Source: www.ci.loveland.co.us

The average cost of a new car in the U.S. is $13,532.

The average cost of a new bicycle in the U.S. is $385.

Bicycling and walking levels fell 67 percent between 1960 and 2000.

Obesity levels increased by Percentage of 241 percent commuters who during that span. bike or walk to work in Colorado: 10 percent.

241

More than half of all Americans live less than five miles from where they work

In China, bicycles outnumber cars 250 to 1.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 9

....

ABC Quick Check

A is for air

• Inflate tries to rated pressure as listed on the sidewall of the tire.

• Use a pressure gauge to ensure proper pressure.

• Check for damage to tire tread and sidewall, replace if damaged.

B is for brakes

Top ten rules of bicycle safety 1. Wear a helmet for every ride and use lights at night.

2. Conduct ABC Quick Check* before every ride.

3. Obey traffic laws: ride on the right, slowest traffic farthest to right.

4. Ride predictably and be visible at all times.

5. At intersections, ride in the right-most lane that goes in your direction.

6. Scan for traffic and signal lane changes and turns.

7. Be prepared for mechanical emergencies with tools and know-how.

8. Control your bike by practicing bike handling skills.

9.Drink before you are thirsty and eat before you are hungry.

10.Have fun.

— Source: League of American Bicyclists.

• Inspect pads for wear; replace if there is less than a quarter inch of pad left.

• Check pad adjustment, make sure they do not rub tire or dive into spokes.

• Check brake level travel; at least one inch between bar and lever when applied.

C is for cranks, chain and cassette • Make sure that your crank bolts are tight; lube the threads only, nothing else.

• Check your chain for wear; 12 links should measure no more than 12 inches.

• If chain skips on your cassette, you might need a new one or an adjustment.

Quick is for quick releases • Hubs need to be tight in the frame; quick release should engage at 90 degrees.

• Your hub quick release should point back to ensure that nothing catches on it.

• Inspect brake quick releases to ensure that they have been re-engaged.

Check is for check over • Take a quick ride to check if derailleurs and brakes are working properly.

• Inspect the bike for loose or broken parts; tighten, replace or fix them.

• Pay extra attention to your bike during the first few miles of the ride.

— League of American Bicyclists

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

40

in the

FORT New endurance mountain bike race promises a challenge

Story by Jennifer Lehman • Special Sections Reporter

O

verland Mountain Bike Club is bringing an endurance race to Fort Collins on July 9, the first annual 40 in the Fort, a diverse 40-mile course through Lory State Park and Horsetooth Mountain Open Space.

Overland Mountain Bike Club wanted 40 in the Fort to be aligned with other endurance mountain bike races in the area, said Kory Swanson, the club’s communications director, like the Laramie Enduro, with 70-plus miles and the Firecracker 50, a 50-mile race held every 4th of July in Breckenridge.

Endurance mountain bike races are growing in popularity said club member, John Hughes, who brought the idea for the race to the club’s board of directors.

Hughes had been participating in other endurance races in Colorado and Wyoming and thought Fort Collins should have one, too.

The main concern was getting approval from the county and state which proved to be very easy, Hughes said, because of the club’s long reputation for trail maintenance and their relationship with local parks.

Overland has a symbiotic relationship with the parks, Hughes said, “we need them and they need us.”

Rides, education, trail maintenance and trail patrol are some of the club’s main activities as a non-profit organization

focused on Northern Colorado and Southern Wyoming.

Hughes will be helping run the race and won’t be participating, but he’s done the course before.

“I’ll be enjoying seeing the pain on people’s faces as they climb Towers Trail twice,” he said.

Lory State Park and Horsetooth offers everything from fast-flowing single-track racing through valleys to very difficult technical climbs through a variety of terrain, Swanson said.

“At some points you’re riding through a pine forest over soft dirt, other times you’re scaling and jumping rocks, going over tree roots, going down really gnarly, nasty descents, trying to pick your line as best you can so you don’t go off the trail into the cactus,” Hughes said.

The 40-mile course gains 7,500 feet of elevation compared to an 8,000 foot elevation gain in the 70-mile Laramie Enduro, Hughes said.

“It’s going to be a great experience for all of us, Hughes said, “We know it’s going to be a lung-bursting, lung-burning event that I’m sure everyone’s going to remember.”

The race is divided by gender into Open and Sport categories, and the third category SS (single speed) is gender combined.

Open is for racers who have placed in

a previous race, Sport is a little less competitive for people who have raced before, but not placed at the podium or in the top ten, Hughes said.

SS, (single speed) are racers on single gear bikes and those racers are significantly stronger, Hughes said, because they only have one gear to work with to get up steep hills — some on the 40 in the Fort course have grades over 20 percent, Hughes said. “These guys are animals.

They just love pain.”

A few members of the Overland Mountain Bike Club will be racing, Hughes said, but most will be volunteering.

Racers mostly hail from Fort Collins with participants from other Front Range cities and a few surrounding states, Hughes said.

Hughes said the club hopes the race will bring recognition to Fort Collins’ great parks and that people have a good time.

Registration for this year’s race is closed, capped at 150 participants, but there are still plenty of volunteer opportunities from working food and aid stands to serving as a race martial, Swanson said.

Overland Mountain Bike Club hosts bike rides for all levels, skills clinics, social gatherings and volunteer opportunities for trail maintenance.

For more information on Overland Mountain Bike Club and 40 in the Fort, go to http://overlandmtb.org/

HL

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 11

The Healthy Plate

Grilled Steak

&Spring

Vegetable Salad

Jim Romanoff The Associated Press

I

f you want to add great flavor to foods without using the usual tricks — fat and salt — just head to the grill.

The high and dry heat created by the grill does an excellent job at searing food surfaces and locking in natural flavors, while also adding that unmistakable charred, smoky flavor. And this all comes at no cost in terms of fat and calories.

This composed salad of steak and spring vegetables uses the grill to cook and flavor the meat, as well as many of the other components of the dish.

The natural sweetness of asparagus is enhanced when caramelized over high heat and the woody flavor of the smoke is a perfect match for the slightly grassy taste of the stalks.

Similarly, canned artichoke hearts (you can use fresh if you have them) have an earthy, almost nutty flavor that is teased out even more when they are charred.

The salad includes cherry tomatoes, which aren’t cooked, but if you like, you also can throw them on the grill until they soften and get a bit wrinkly.

This recipe uses sirloin steak, which is not only a budget-conscious option, but also falls in the extra-lean category of beef. But it still has enough fat that it won’t dry out on the grill (as long as you don’t cook it past medium).

For all the good flavor the grill brings to these foods, you still want a tasty dressing. Our bright, lemony vinaigrette calls for a little less oil than a traditional recipe, but uses some grated Parmesan cheese to help give it body and keep it emulsified.

To round out the meal, brush some slices of crusty whole-grain bread with extra-virgin olive oil and grill until crisp and browned. Before serving, rub each toast with the cut edge of a clove of garlic for an added burst of flavor.

GRILLED STEAK AND SPRING VEGETABLE SALAD Start to finish: 25 minutes Servings: 5 Ingredients for the dressing: 5 tablespoons lemon juice 1 /4 cup extra-virgin olive oil 3 tablespoons grated Parmesan cheese 1 /4 teaspoon salt Ground black pepper, to taste Ingredients for the salad: 1 pound sirloin steak, 1- to 11/4-inches thick, trimmed of fat 1 /2 teaspoon salt Ground black pepper, to taste 1 pound asparagus, bottoms trimmed 14-ounce can artichoke hearts, drained 1 cup cherry or grape tomatoes, halved 4 cups arugula Shaved Parmesan cheese, to garnish (optional)

Directions: Heat a gas grill to high or light a charcoal fire.

To make the dressing, in a blender combine the lemon juice, olive oil, Parmesan cheese, salt and pepper. Blend until emulsified. Set aside.

Season the steak on both sides with the salt and pepper. Grill the steak, about 5 minutes per side for medium rare, 6 minutes per side for medium. Remove and let rest on a cutting board for 5 minutes.

Meanwhile, grill the asparagus and artichoke hearts, turning occasionally, until slightly charred and the asparagus spears are tender-crisp, about 5 minutes. Remove from the grill and cut the asparagus into 2-inch pieces and the artichoke hearts in half. Place the vegetables in a large bowl with the cherry tomatoes.

Thinly slice the steak across the grain and add to the bowl with the asparagus and artichoke hearts. Toss with half of the dressing.

In a large salad bowl, toss the arugula with the remaining dressing. To compose the salad, place some of the arugula on each serving plate and arrange the grilled steak and vegetables on top. Garnish with shaved Parmesan cheese, if desired.

Nutrition information per serving: 309 calories; 153 calories from fat (50 percent of total calories); 17 g fat (4 g saturated; 0 g trans fats); 52 mg cholesterol; 15 g carbohydrate; 26 g protein; 5 g fiber; 928 mg sodium.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

Despite wanting to

get out

punch him in the face on occasion, I enjoy working with this guy.

and

MOVE With nicer weather, Jessica takes to working out in the elements Jessica Benes Jess No Less

M

y biggest accomplishment this month is that I can do 12 boy push-ups before I drop to my knees. When I started, I could do just about one and my fitness trainer Brad Sawatsky (Orchards Athletic Center) told me to stop beating myself up about it because it was

my first day.

This was before he berated me on a semiweekly basis for my whiny attitude. On the day that I powered through a whole bunch of push-ups without stopping, he grinned at me and said, “That’s what I like to see!”

That’s what I like to see, too. Despite wanting to punch him in the face on occasion, I enjoy working with this guy. He keeps me entertained and motivated while I work my little heart out.

I stuck to my roommate’s diet this month for the first couple weeks until a wee bit of depression and stress — blah, blah, blah — pulled me down and I bounced back up in weight.

Stupid weight.

Now that the weather is hot and less rainy, I’ve started taking my exercise outside. I met

my friend on Drake Road in Fort Collins recently and we walk/ran for over two hours up to a Horsetooth trailhead and back. Running outside made me realize I still have some endurance to work on.

I talked to Janet Meisel-Burns, senior park planner with the City of Loveland, to find out what to do outside to have fun and I See JESS/Page 13

Jessica Benes is a newsroom assistant and writer 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

Committed to Excellence.

Focused on YOU. Procedures: Breast Augmentation Breast Lift Buttock Lift Eyelid Surgery Facelift Forehead Lift Fractionated CO2 Laser General Reconstruction Lip Augmentation Liposuction Rhinoplasty Tummy Tuck Upper Arm Lift

Medical Center of the Rockies 2500 Rocky Mountain Ave. Suite 2130 Loveland, 80538 Locations in Loveland and Longmont

45 miles of nerves. 630 muscles.

206 bones. 60 billion brain cells.

Recovery in body, mind and spirit. To learn more about our Gardner Therapy Center, call us at (970) 624-5458.

WARREN SCHUTTE, MD Special Expires 5.15.11

(970) 372-2310 or (303) 872-8250 www.frontrangeplasticsurgery.com

All faiths or beliefs are welcome. 09-G0452

1570392

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 13

....

JESS From Page 12

exercise in the sun. And guess what?

There’s a lot to do. “Everything is green. There are places to run in the parks and play games and do sports activities,â€? Meisel-Burns said. • Walking is great for losing weight.

Take to the Loveland Recreation trails and explore the city of Loveland by foot, bicycle, roller blades or skateboard. “The river corridor near Centennial and Fairgrounds Park is a big draw,â€? Meisel-Burns said. • Access the recreation trails from Centennial park, Fairgrounds Park, Civic Center Park, Sunnyside Park, or Seven Lakes Park.

Get on the trails with the family and get off at each park to allow the children to play on the playground for a bit. Then hop on and continue the tour. • Play baseball at Centennial, Kroh or Fairgrounds Park. Enjoy basketball at Dwayne Webster Park, Fairgrounds, North Lake Park or Seven Lakes Park. • Centennial Park features an in-line hockey rink; Fairgrounds has a spray park and skate park; and Loveland Sports Park has in-line hockey rinks, skate park and spray park.

RH photo/Jenny Sparks

• Most of the parks have free areas where families can throw Frisbees, play bean bag games, fly kites and have picnics.

You can even set up badminton courts as long as equipment is used where you don’t have to drive deep stakes. Visit www.ci.loveland.co.us/parksrec/ FacilityGuide2011.pdf for full details on what the parks offer.

Also, because I like to switch things up and try out different plans, I took advantage of the Loveland Daily Deal over Memorial Day weekend and bought a month’s worth of classes to the “Firm Body Boot Camp� which opened recently at the Outlet Mall.

My sister and I will be participating together in 12 classes over a month. I’ll tell you how that went next time.

Lakeview Commons Assisted Living

“I love coming to work each morning and seeing the residents.�

Sheri Butler Office Manager • 9 year employee

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 Photos courtesy Laurel Bower

Junior Sailing students catch wind on Carter Lake.

Young Summer Sailing Youth learn the water and wind in junior sailing program

Junior sailors learn sailing basics like how to safely rig a boat, leave the dock, to read wind direction, trim their sails, get where they want to go and back again, Bower said.

The small boats provided for the junior sailors, 14-foot Sunfish sailboats (the same boat Bower learned on as a girl) are ideal because they are small and responsive, Bower said, allowing sailors to get very Jennifer Lehman good at boat handling skills.

Special Sections Reporter Sunfish have just one sail and are “very easy to learn on and very forgiving,” hen it comes to sailing, Carter Bower said, “You can tip them over and Lake is like the ocean, heck, it right them — that’s one of the kids might even be better. favorite things is capsizing — they’re just “They say if you can sail on Carter Lake, you can sail anywhere,” said Laurel great little boats for kids.”

Being on you’re boat and going where Bower, lifelong sailor and chief organizer you tell it to go provides a sense of and head instructor of the Carter Lake Sailing Club Junior Sailing program along freedom and empowerment the kids enjoy, Bower said. with her husband, Perry.

Sometimes those water skills lead to Bower also learned to sail on a lake bigger things, much bigger things. while at summer camp as a girl and has A former junior sailor, 23-year-old since since sailed in the Chesapeake Bay, the Gulf of Mexico and recently returned Taylor Gruver, from Loveland, is now a Lieutenant Junior Guard in the United from sailing in the British Virgin Islands.

States Coast Guard.

Colorado’s changeable winds do a lot She has moved from sailing a 14-foot to sharpen sailing skills compared to Sunfish sailboat on Carter Lake to steadier winds on the ocean and Great Lakes, Bower said, making it a great place commanding a 378-foot United States for junior sailors, ages 10-16 to hone their Coast Guard Cutter as deck watch officer sailing skills. when the captain isn’t aboard, said

W

Linda Gruver, Taylor’s mother.

Taylor is currently on a three-month patrol in the South Pacific and is stationed in Seattle.

Sailing and on-the-water experience through her years on Carter Lake gave Taylor a good foundation for her training at the Coast Guard Academy, Linda Gruver said.

Linda Gruver and her husband, Jeff, both grew up sailing, Linda in Michigan, Jeff in Florida, and when they moved to Loveland 15 years ago with their two daughters, Taylor and Jennifer, they were surprised and excited that a sailing culture existed here.

The family decided to purchase an 18-foot family sail boat and went out on Carter Lake 50 times that first summer, Linda Gruver said.

Most kids in the junior sailing program have no previous connection to sailing, Bower said, so she knows the program is reaching out to new people unfamiliar with the sport.

Sofia Haplin, 14, of Boulder, is returning to the junior sailing program this year for her second summer. Learning to sail seemed like a natural progression, she said, since she already enjoyed swimming, along with the colors and rhythm of the water she first experienced on a

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 15 couple trips to Venice, Italy with her family.

Haplin is interested in continuing with the hobby and owning a boat of her own someday.

If participating in the junior sailing club sparks a kid’s interest in sailing, there’s many ways to build their skills, Bower said, like being part of sailing race crew at the lake or looking at other programs on the lakes and reservoirs in Colorado including Boulder Reservoir, Union Reservoir and many of the mountain lakes.

JUNIOR SAILING ON CARTER LAKE When: 10 a.m.-4 p.m. July 9 and 10, July 23 and 24, August 6 and 7. The first two weekends are for beginner and intermediate sailors and after doing one or both of the first weekends, sailors are welcome to sign up for the third, to learn more advanced skills. Sessions are already beginning to fill up, Bower said.

Where: Carter Lake Cost: $50 per weekend session, plus a $25 one-time fee to cover the coursebook and t-shirt.

Contact: For more information and registration go to www.sailcarter.org

SUMMER SAILSTICE AT CARTER LAKE What: Part of a nationwide event to promote sailing, visitors can tour the Carter Lake Sailing Club’s facilities and go on a free sailing demonstration.

When: 11:30 a.m.-4:30 p.m, June 18 Where: Northwest side of Carter Lake Contact: Michael L. Morgan with the Carter Lake Sailing Club, 970-353-0206

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McKee Medical Center is the only hospital in Colorado named an Epicenter for robotic-assisted surgery, which is a reflection of the expertise provided with this technology. McKee Medical Center’s da VinciŽ robotic surgery is minimally invasive and offers women maximum benefits. For patients who qualify, this robotic surgery allows for smaller incisions, which can mean less pain, scarring, blood loss and risk of infection. You can have a quicker, easier recovery so you can get right back to spending more time with your family or other things you love.

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Health How To: Prevent Alison Johnson McClatchy-Tribune

Scars

make scars redder after about a week of use, so stop applying them after a wound has healed.

T

o help stop cuts from turning into scars, follow these tips from Dr. Thomas Rohrer, a Massachusetts-based dermatologist and a clinical professor at Boston University and Brown University:

AVOID HYDROGEN PEROXIDE Regular use can inhibit healing, although you can use a small, diluted amount at a first cleaning if soap doesn’t remove all dirt.

WATCH FOR INFECTION

CLEAN THE WOUND

See a doctor if you can’t remove all debris from a wound or if it becomes more red, tender or swollen or drains yellowish or green fluid. Very deep cuts, especially puncture wounds through sneakers, also need attention.

Rinse with cool water. If there’s dirt or other debris, gently wash with mild soap. Be careful not to push dirt back into a wound.

STOP THE BLEEDING Apply constant, firm pressure with a clean cloth. Seek medical attention if bleeding continues after 10 to 20 minutes.

HAVE A TETANUS SHOT You need a booster every 10 years. If a wound is deep and you haven’t had a shot in the past five years, get a booster.

KEEP CUTS COVERED Use bandages with non-stick gauze large enough to cover the entire wound until it heals. If the area will get wet, go with an occlusive — air- and water-tight — dressing.

PROTECT FROM THE SUN

KEEP CUTS MOIST

SEEK TREATMENT

Simple Vaseline or Aquaphor healing ointment protects against scabs, which raise the risk of noticeable scars. The ointments can

Silicone gels, steroids, lasers or fillers can improve the appearance of thick, red, rough or sunken scars.

Scars burn more easily than normal skin and may turn a brown color for several months.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

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P

ost-workout euphoria can leave you feeling pumped to conquer the world — until the next morning, when you can barely walk to the bathroom or lift an arm to brush your teeth.

Such are the painful rewards of delayed onset muscle soreness, or DOMS, a result of microscopic tears to muscle fibers that occur when you run faster, lunge deeper, crunch harder or lift more than usual. The damage ignites an inflammatory response as the muscle repairs itself, causing pain that peaks 24 to 48 hours after the activity and dissipates in five to seven days, said Carol Torgan, a health consultant and fellow with the American College of Sports Medicine.

Contrary to popular belief, next-day soreness is not caused by a buildup of lactic acid, a normal byproduct of muscle metabolism responsible for the burn you feel during exercise, Torgan said. Lactic acid quickly leaves your muscles afterward, she said.

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DOMS is most common after a new activity or exercises involving “eccentric muscle contractions,� which is when the muscle lengthens as it contracts, such as when you lower the weight in bicep curls or run downhill, Torgan said.

Next-day soreness is usually a good thing. The tear-and-repair process forces the muscle to adapt, so that the next time you do the same exercise there’s less damage, less soreness and less recovery time — basically, you’re stronger. “If you don’t get muscle damage, you don’t get muscle growth,� said Dr. Gabe Mirkin, a retired physician and former professor at Georgetown University Medical School. “If you want to grow and gain strength, you have to get sore.�

“If you want to grow and gain strength, you have to get sore.� — Dr. Gabe Mirkin

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 19

....

HOW TO HANDLE IT Dial back exertion: When muscles are sore, they leak proteins from their cells into the bloodstream and can’t generate their usual force, Mirkin said. So you have to put far less pressure on sore muscles, or you risk injuring them and delaying recovery.

Sore muscles heal faster if you just rest, but when you exert slight pressure on sore muscles, such as through light running, biking or very light weight lifting, you cause the muscle fibers to become more fibrous, so they can later withstand greater stress during your harder workouts, he said. It’s a delicate balance.

No one knows for sure how much damage is necessary to get the muscle to adapt, said Priscilla Clarkson, distinguished professor of kinesiology at University of Massachusetts at Amherst, but she said that some soreness is probably optimal. Too much soreness can be counterproductive because the longer it takes for the muscles to rebuild, the longer you have to wait to resume your workouts. Extreme soreness can be dangerous.

In January, a heavy workout sent 13 University of Iowa football players to the hospital suffering from rhabdomyolysis, a condition in which the proteins from muscle breakdown flood the bloodstream and impair kidney function. Independent experts who reviewed the cases cited a squat exercise as the activity that likely pushed them into the danger zone.

Stay hydrated: It’s important to stay hydrated while you’re sore to flush the kidneys and prevent protein buildup in the blood, said Clarkson, a fellow with the American College of Sports Medicine.

Watch your urine to make sure it’s a light yellow, she said; if your urine turns brown, you’re on your way to rhabdomyolysis and need to get to an emergency room.

Work up, cool down: There’s little you can do to prevent DOMS. Cooling down helps remove lactic acid that gives you that muscle burn during exercise, and stretching can help prevent a pulled muscle, but neither stretching nor cooling down will do anything to prevent next-day soreness, Clarkson said.

Your best bet to mitigate soreness is to gradually build up to strenuous exercise with lighter versions of the activity over several days prior, Clarkson said.

Light running, biking or weight lifting with sore muscles can help you better withstand hard workouts in the future.

Diet: Mirkin said eating foods with protein and sugar within an hour of hard exercise speeds muscle recovery because the spike in insulin drives protein into the cells.

He suggests getting that sugar from natural carbohydrates such as potatoes.

Be smart: In some cases, what you think is soreness could be injury. See a doctor if: • You have acute, sharp pain as opposed to the dull burn of soreness.

• The pain is only on one side of your body (soreness is usually symmetrical).

• The pain gets worse during light exercise.

• The pain hasn’t dissipated in seven days.

Dr. Lee Kaplan, head team physician for the University of Miami athletics department and medical director for the Florida Marlins, said his prescription for players feeling sore after a workout is a regimen of adequate sleep, plentiful hydration and a healthy diet of fruits, vegetables and highvalue proteins. Ice baths, massage and stretching also can help, he said, and he tries not to push anti-inflammatory drugs, Temporary relief: There’s also little you because in hot and humid environments can do to speed recovery from soreness. they can put pressure on the kidneys.

Massage, ice, stretching, a warm bath or Kaplan advocates active recovery for his taking anti-inflammatories can make your players, with lighter workouts while musmuscles feel better temporarily, but they cles are sore, because just sitting back and won’t make them heal faster, Clarkson said. resting can cause muscles to get stiff.

High dosages of antioxidants like vitamins And for weekend warriors, he advises a E, C and beta-carotene might also help, she reality check. Many high-level athletes are said. genetically blessed with bodies that repair and recover quickly, so people shouldn’t try to emulate the pros who bounce back to the field or court so quickly.

“A patient will tell me that this player in the newspaper got better right away,” Kaplan said. “But high-level athletes are just that. Some of them make their living with their ability to recover.”

— Dr. Gabe Mirkin

Eating foods with protein and sugar within an hour of hard exercise speeds muscle recovery because the spike in insulin drives protein into the cells.

20

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

The

411on

Muscle strain

Jennifer Lehman Special Sections Reporter

strength on one side experiencing a strained calf muscle after sprinting up to the net on a epending on the severi- colder day — the weaker hip ty, a pulled muscle can passed the strain to the calf muscle. get your attention or For less conditioned folks, a put you on crutches. Brad Ott, physical therapist and owner of pulled muscle may come from something as simple as Rebound Sports and Physical sprinting suddenly from Therapy in Loveland and Fort Collins, explained the cause and the sidewalk across the street, Ott said. treatment for a variety of muscles strains: If a muscle is given too much to handle, like lifting WHAT’S HAPPENING IN something that’s heavier than THERE? it looks, that can cause a strain, When a muscle is pulled it is too. because “the muscle has been Management depends on the engaged, or required to do severity of the strain, Ott said, something, beyond it’s capabiliand separated the injury and ty,” Ott said. Micro trauma ocsubsequent treatment into three curs either within the “belly” of categories, severe, medium and the muscle or where the muscle mild: transitions into a tendon.

A pulled muscle may result SEVERE STRAIN from an imbalance in the surSymptoms: rounding muscles, where a Severely strained muscles can muscle, or group of muscles, fail exhibit bleeding or bruising beto do their job, pass it onto anneath the skin accompanied by other, resulting in a muscle swelling. strain.

Management: If a sprinter pushes off the To ensure there isn’t additionstarting blocks in a race, they al damage to surrounding ligashould be using their gluteal ments and tendons, severe muscles to make that happen. strains should always be looked But if those muscles go on at by a professional, Ott said. A strike, a strain may result in sur- severe pull in the lower half of rounding muscle, like the ham- the body, like a badly pulled string, Ott said. hamstring, may require removOften times an imbalance in ing weight, getting off the feet strength leads to such a strain. and going on crutches.

Muscles in avid athletes can become conditioned habitually MEDIUM STRAIN Symptoms: creating an imbalance in strength.

Tenderness to touch and perhaps some swelling, but none An example Ott gave was a tennis player with less hip of the bleeding or swelling be-

D

neath the skin as with severe strains.

Management: Individuals can often self-manage mild to medium strains. If the pain and discomfort is better in 510 days, good, if persistent beyond that, see a physical therapist, sports medicine specialist or your doctor to have it looked at.

PREVENTION

Symptoms: A mild strain may be tender to the touch or cause mild discomfort, but overall will be much less severe and perhaps not even noticeable until the muscle is being used. Ott described it as more of an awareness that something is sore, but not necessarily noticeable at all times. A mild strain might actually feel better and become looser with light exercise.

A proper warm-up before any physical activity or sport is key to preventing pulled muscles.

When we sit for extended periods of time, which most of us do during the day, blood pools in the larger vessels of the torso, where it’s focused on the organs, Ott said, and has less of a presence in the extremities.

A warm up, whether calisthenics or a brisk walk, calls on the body to send blood out to the extremity muscles.

Warming up won’t prevent some pulled muscles, like a bad slip on the ice that leaves you in the splits. But like most things, generally being more active will condition the muscles and keep them in better shape, making them more resistant to strains.

TREATMENT:

STRETCHING

Pain should be the guideline for the three levels of injury and whether or not one should participate, Ott said. If the strain is in the lower body and it’s causing you to limp, sit out. If not, try light exercise and see how it goes.

Ott advises rest relative to the severity of the strain and icing for at least 72 hours, as opposed to heat. After that add heat and do a contrast bath, combining hot and cold; heat for 10-15 minutes, ice for 10-15 minutes.

Most people grew up with the idea that it is ideal to stretch before a workout, something that multiple studies have rejected in recent years, Ott said.

Stretching is best after a workout and passive stretching, where the stretched muscles are not being engaged, should especially be avoided before a workout, he said. Pulling the knees to the chest or having a workout buddy stretch each leg into your torso are examples of passive stretches.

MILD STRAIN:

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 21

Three Great Reasons To Live At MacKenzie Place: Story by Wina Sturgeon • McClatchy-Tribune

3

essential exercises

G

o into any gym and you’ll see bored people sitting on machines and pushing or pulling something in one limited range of motion. They’re using something that goes forward or back, up or down, without any of the other angles of movement that would ordinarily be used in real life, so they’re not getting a complete workout.

You’ll also see other people — perhaps you’re one of them — who do a bunch of different exercises for the upper body and for the lower body, perhaps using free weights or a combo of iron and machines. Often, some muscles get left out or don’t get worked as hard as other muscles.

That’s why you should add three exercises to your workout — the top three that will give your body a full workout, not only in a stationary position, but in an active position as well. Warning: these three exercise are hard to do. You may even have to work up to being able to do them. Most important, they have to be done with absolutely correct form. But if you want to be strong all over and physically fit for the athletic demands you may place on your body, these are the ones to do. They are squats, pull-ups and the vertical jump.

SQUATS Squats will work every muscle in your lower body. Start out with a light weight so you can first work on your form. Your spine should be held straight; slightly and tightly arched in the lumbar region. Never lean over or forward, because that places all the weight on your lower back, which can injure the lumbar vertebrae. To help maintain an erect position, focus your eyes upward, where the ceiling meets the wall. It may help to elevate your heels slightly by placing them on two and a half pound weight plates. Go all the way down, with your butt as low as possible.

You don’t want your leg strength to be undeveloped if your thighs go below parallel to the floor while in a sport or other activity.

I See EXERCISES/Page 22

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

EXERCISES From Page 21

PULL-UPS Pull-ups work every muscle in your arms, shoulders and upper back. If you can’t lift your full body weight, you can start with the gym machine that allows you to pull up a lower amount of weight.

Keep increasing the resistance weekly until you can perform an unassisted pull-up. Or, try the “negative” system. Start in the up position and gently lower yourself. Negatives, as they’re called, will soon give you the strength to do regular pull-ups easily.

VERTICAL JUMP The vertical jump is an extremely athletic movement that’s also somewhat complicated. It may be a good idea to purchase a session with a personal trainer to learn how to do it properly — but first, ask if the trainer is familiar with the right technique. The elements of this exercise are used in every sport and active activity done by recreational or elite athletes.

It’s an explosive movement, so make sure you’re warmed up before doing it. Wear good supportive shoes. Start in a squatting position. Jump up by pushing off the floor as hard as possible. Let the force of your push move upward to the thighs, hips, core, shoulders and arms, stretching each body section in a coordinated fashion. As you extend upward, lift your chest and do a shoulder shrug. Never forget the shrug, it’s an essential part of the jump acceleration. As you shrug, extend your arms starting with the shoulders all the way to the hands, reaching as high as you can. Think of exploding upward with each body section in turn.

Put these three exercises into your routine, and you’ll soon be stronger, more powerful and a much better athlete.

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little

sprint MMC’s Little Sprint Triathlon to benefit children with disabilities McKee Medical Center

M

cKee Medical Center therapists who provide services for underinsured and uninsured children with disabilities are turning to other children for help.

Through the Loveland Little Sprint Triathlon on July 23 at Mountain View High School, the therapists hope to raise money to support the KidSelf Pediatric Therapy Program at McKee. The Little Sprint is organized by McKee Medical Center Foundation with 100 percent of the proceeds going to KidSelf.

The McKee Physical Medicine department started KidSelf in 1987. Today, the program helps children with donated funds managed by the McKee Medical Center Foundation. The program has money to cover approximately 20 therapy visits per child. About 50 different families with children ages 2-12 will receive help from KidSelf in 2011.

According to speech pathologist Jill Armour, SLP, PhD, children who rely on funds from KidSelf for therapies have many types of disabilities including autism, development delays, hearing loss and

processing disorders, Down syndrome, speech disorders and sensory processing disorders.

Some children need therapy from all three disciplines — physical therapy, speech therapy and occupational therapy.

For them, the 20-visit limit is reached quickly. With changes in the economy and insurance, more children lack the means to pay for therapy services, said pediatric occupational therapist Beth Teschler, OTR. So, they rely on programs such as KidSelf for assistance.

Armour said early intervention is essential in treating children with disabilities.

“I can’t stress that enough. By the time they’re 12 it’s hard to make a difference,” she said. “With the younger kiddos, you can get 20 visits in and can work with their parents and demonstrate what they can do in a home program.”

The therapists assemble therapy plans and provide equipment and instructions for the families to take home and complete on their own.

The therapy department has planned

Loveland Little Sprint Triathlon This triathlon for youth 14 and under will raise money for the KidSelf Pediatric Therapy Program at McKee Medical Center. Distances are structured to be appropriate for children of different ages.

When: July 23 (start times vary) Where: Mountain View High School, Loveland Cost: Varies Call: 970-203-2519 two additional fundraising activities. The group collects print cartridges for recycling and earns a modest return. On Aug. 27 from 11 a.m.-3 p.m., the staff invites the public to a Cowboy Cookout at Sylvan Dale Guest Ranch in Loveland. They will serve lunch, offer entertainment, hay rides, face painting and balloon twisting. For more information, call 970-635-4171.

Above and left: participants in last year’s Loveland Little Sprint Triathlon.

Photos courtesy McKee Medical Center

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

HL

Uncommon Sense

Advice from Dr. Beth Firestein • Licensed Psychologist

encouraging

healthy lifestyles

Mother of three asks how to talk to girls about health

Q

uestion: I’m a mother of three girls, and I want to know how to talk to my girls about eating healthy and keeping fit but without putting pressure on them to be thin or make them worry about their weight. What is the best way to approach this?

Answer: This is an excellent question.

We live in an incredibly weight- and appearance-conscious society, and this is especially true for girls and women. Unfortunately, psychological and sociological research also indicates that girls and women who are more attractive and conform more closely to the beauty ideals of the culture tend to get more social and interpersonal positive attention. Nonetheless, it is crucial to realize that girls and women come in a variety of shapes and sizes, and there are many types of beauty.

It sounds like you are most concerned with encouraging fitness, healthy eating and having your daughters maintain healthy weights and lifestyles. The most helpful approach is to encourage and model healthy eating and demonstrate your family’s values in your everyday choices.

For example, families who spend weekend time together riding their bicycles on the wonderful hike and bike trails in this area, or spending time outdoors at one of the many open spaces or state and county parks in the area, are more likely to continue these activities into adulthood. When your daughters observe you taking care of your health, whether through walking, working out, taking yoga classes, or even stretching at home in front of the TV, they take in more valuable information than words can possibly convey.

In general, it is best not to put the emphasis on weight per se. It is important not to be rigid about setting goals for girls to

wanted. Now, I’ve just moved in with my achieve a specific weight number, and to boyfriend after living with my parents for discourage them from thinking in these the past few years. It is important to me to terms as well. It is more helpful to encourmake the space organized, functional, clean age girls to eat a variety of healthy foods and comfortable — in a word, perfect. But and engage in activities they truly enjoy. A the task feels daunting. I’m afraid I will ruin mixture of healthy and indulgent foods is the norm for most girls and boys in our cul- whatever I create or that it will never meet ture. Deprivation of all treats is not an effec- my standards. Why is this so stressful and why is homemaking (at least for me) so tive method of influencing your child, unfraught with emotion? less their personal style is to avoid these Answer: It is challenging to create and kinds of foods anyway. Some kids are naturally drawn to being healthy eaters or hon- maintain a home environment that you enjoy and that really works for your style of estly don’t care that much for fat, sugary living. It sounds like you are taking this opand salty foods. It’s hard to believe, but it’s portunity to make a fresh start and create true. the home you really want to have. Moving Participation in team and individual in with your boyfriend is a great motivator, sports at school can also boost your girls’ but it also means more “stuff” and more self-esteem. Be conscious not to put too mess and dirt to manage. Be careful that much emphasis on the competition and you are not setting yourself up for failure by winning aspects. Learning to compete is expecting perfection when you are actually important, but it is more important to moving into a more challenging situation. achieve one’s personal best and enjoy the I’m really not certain what role your activity. “clean but cluttered” childhood home life Be careful never to make disparaging may have had on your tendencies to be comments about your daughters’ weight. messy and disorganized in your own enviThese critical messages become deeply in- ronment. It’s amazing to see how children ternalized and are very hard to overcome, from the same home can emerge with uteven years later. Also, do your best to avoid terly different levels of interest in keeping a comparing one daughter’s weight to anoth- clean and orderly house. One may be er daughter’s weight and be aware not to messy and not care at all, another may be give preference or more compliments to disorganized but wish it were different, and the daughter who is more conventionally yet another might be a “neat freak”, obsesattractive than the others. Society and sive about housecleaning and having things school peers will do enough to push these messages onto your daughI See FIRESTEIN/Page 25 ters; it is important that home be a safe and loving place for them to be themselves.

Question: Growing up I lived in a fairly Dr. Beth Firestein is a licensed psychologist. clean but cluttered She has 24 years of therapy experience and home. All my living has practiced in Loveland for over 14 years. spaces since the age of She may be reached by calling her office at 20 have felt unorga970-635-9116, via e-mail at nized, not laid out the firewom@webaccess.net, or by visiting way they should have www.bethfirestein.com. been or the way I

Uncommon Sense with Beth Firestein

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 25

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HL

Health Line Calendar

BREATHE EASIER PULMONARY SUPPORT GROUP

CAREGIVER CANCER SUPPORT GROUP

When: 10-11 a.m., August 12 Where: McKee conference and wellness center Contact: 970-635-4053

When: 11:30 a.m.-1 p.m., every other Thursday: June 16 and 30 Where: Call for locations Cost: Free Contact: 970-635-4129

BREAST-FEEDING SUPPORT GROUP When: 10-11 a.m. Mon., Wed. and Fri. (except holidays) Cost: Free Contact: 970-669-9355

BRIGHT BEGINNINGS FOR INFANTS When: 11:15 a.m.-12:15 p.m., July 18 Where: Third floor, Family Birth Center Conference Room, McKee Medical Center Cost: Free. Must pre-register.

Contact: 970-495-7528

DISEASE MANAGEMENT: ASTHMA EDUCATION When: 9:30 a.m.-11 a.m., Mondays. Begins July 6.

Where: McKee Conference and Wellness Center Cost: No charge Contact: 970-635-4138

SOULPLAY ART THERAPY When: 1:30-3:30 p.m., Wednesdays Where: McKee Cancer Center Conference Room Cost: Free Contact: 970-635-4129

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

MAN TO MAN: PROSTATE CANCER SUPPORT GROUP

When: 5:30-7 p.m., fourth Thursday of the month Where: McKee Conference and Wellness Center COPD (CHRONIC OBSTRUC- Cost: Free TIVE PULMONARY DISEASE) Contact: 970-622-1961 When: 1-3 p.m., Tuesdays. Upcoming sessions begin July 19 CAREGIVERS SUPPORT Where: McKee Conference and When: 1:30-3:30 p.m. third Wellness Center Thursday of the month Cost: No charge Where: First Christian Church, Contact: 970-635-4138 2000 N. Lincoln Ave., Loveland Cost: No charge DIABETES SELF-MANAGEMENT PROGRAM Contact: 970-669-7069 When: 7-8:30 p.m., July 21 Where: McKee Conference and BLOOD PRESSURE SCREENING Wellness Center Cost: No charge. No registration When: 8 a.m.-4:30 p.m., Monday through Thursday, and 8 needed. a.m.-noon, Friday.

Contact: 970-203-6550 Where: McKee Wellness SerTOTAL JOINT EDUCATION vices, 1805 E. 18th St. Suite 6, When: 3 p.m., Thursdays Loveland Where: McKee Conference & Cost: Free Wellness Center Contact: 970-635-4056 Cost: Free Contact: 970-635-4172 YOGA SUPPORT GROUP GENERAL CANCER SUPPORT When: 5:30 -6:30 p.m., first and third Thursday each month When: 5:30-7 p.m., Tuesdays Where: McKee Cancer Center Where: McKee Cancer Center lobby lobby Cost: Free Cost: Free Contact: 970-635-4129 Contact: 970-635-4054

HL

Health in the News

COMMUNITY CLASSIC BIKE TOUR LARGEST EVER IN SPITE OF WEATHER Over 1,500 bicyclists rode in the 24th annual Community Classic Bike Tour on May 15, raising more than $85,000 despite cold temperatures and wet roads. One hundred percent of registration fees and sponsorships benefited the Stepping Stones Adult Day Program at McKee. Four different scenic routes started at McKee Medical Center and traveled through the Carter Lake, Horsetooth Reservoir and Boyd Lake areas providing a challenging ride for different skill levels. Loveland Cycle ‘N Fitness donated a new Raleigh Cadent bicycle that was given away through a donation drawing to Lisa Egan of Fort Collins.

POUDRE VALLEY HEALTH SYSTEM IN THOMSON REUTERS TOP 57 BEST PERFORMERS Poudre Valley Health System was named May 30 as one of the nation's 57 best-performing health system based on clinical quality, efficiency, patient satisfaction, and other measurements. The Top 57 honor was announced by “Modern Healthcare.”

MCKEE MEDICAL CENTER AWARDS $20,000 IN HEALTH CARE SCHOLARSHIPS McKee Medical Center announced 11 recipients of health career student and adult scholarships for 2011. The amount of scholarship funds awarded for 2011 is $20,000.

The recipients in the adult learner category are Katherine Adorjan, Melanie Leamon and Tammy White.

Additionally, high school seniors received scholarships. They are Alexander Hughes from Berthoud High School; Shay Devous, Ashley Johnson and Cynthia Smith from Loveland High School; Michelle Jacoby from Thompson Valley High School; Carli DeArmond and Jacey Gordley from Mountain View High School and Brittany Ridnour from Ferguson High School.

FIRESTEIN From Page 24

in their proper place at all times.

It’s really more important to find your own level of housecleaning comfort than it is to analyze why you have been disorganized and messy. There is no need to feel discouraged or self-critical about your past or overly demanding of yourself about your future housekeeping. As I’m sure you know, some of it also depends on your boyfriend and how messy or neat he tends to be, as well as how you distribute the homemaking duties. Do you both see it as mainly your responsibility to keep up the house or do you both expect to pull your weight in the housecleaninglaundry-dishes-lawn-care departments? It would be great if he values a relatively clean and tidy home as well. Otherwise this issue can become a big source of conflict for the two of you.

The task of creating the perfect home is not only daunting — it is impossible. You do not need to attain perfect housekeeping to have a wonderful home. Improving your living style by several degrees of orderliness will probably add a great deal to your contentment and your enjoyment of your house. If you have your boyfriend’s support and willingness to work with you in creating and maintaining the environment you both want, it may even bring you closer together.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

Urgent or emergent, we’re here for you.

Whatever your needs, Poudre Valley Health System is here for you, offering two levels of emergency care in Loveland.

LOVEL AND U RGENT C ARE

Monday – Friday . . . . 8 a.m. to 6 p.m.

Saturday . . . . . . . . . . 9 a.m. to 5 p.m.

Sunday . . . . . . . . . . . 9 a.m. to 3 p.m.

3850 North Grant Ave., Suite 100 970.624.5150 For life’s unexpected minor injuries and illnesses, head to Loveland Urgent Care.

Colds and flu Sprains, strains, strep and sore throat Headaches, abdominal pain / stomach aches Minor infections and wounds Non-life threatening cuts requiring treatment

MEDICAL CENTER OF THE ROCKIES

The emergency department at Medical Center of the Rockies is ready for you 24/7 when your needs are more emergent or life-threatening.

2500 Rocky Mountain Ave., Loveland

LUC

Dr. Lee Goacher Loveland Urgent Care physician

Dr. Bill Repert Emergency physician at Medical Center of the Rockies

Dr. Judith Fox Loveland Urgent Care physician

Lake Loveland

MCR

3520 E. 15th, Ste. 102 Loveland, CO www.reynoldsoralfacial.com