Complimentary
July 17, 2014
MONTHLY
HealthLine Of Northern Colorado
SUMMER SKIN
Keeping your skin healthy in the sunny season Do-it-yourself spa + Despite better labeling, sunscreens still often misused
FOR A CITY THAT KNOWS A THING OR TWO ABOUT
HEARTS, offer erts of exper leading ex oouur le
THEBEST
TRE REA ATMENT FOR YOURS. Leading edge care for your heart is right here at McKee Medical Center. Our specialists at the CardioVascular Institute of North Colorado treat everything from chest pain and heart failure to vascular disease and heart rhythm disorders.They explain each diagnosis in detail and thoroughly review treatment options so you can take comfort in knowing your heart is receiving exceptional care. It’s the right care for your heart. Right here at home.
Find out your heart age at www.BannerHealth.com/Heart. Find a CardioVascular Institute physician at BannerHealth.com/CVI or (970) 203-2400.
contents
Despite better labeling, SUN SCREENS still often misused Page 4
DO-IT-YOURSELF SPA
Page 12
also inside NUTRITION: Peppers stuffed with broccoli and beans............................................. 6 UNCOMMON SENSE: Sexual assault trauma can resurface years after the incident............................................................................................ 8 FITNESS: Yoga for the masses.............................................................................. 15 Seven habits of highly ďŹ t people ............................................................................ 16 Health Calendar .................................................................................................... 17
Health Line of Northern Colorado is a monthly publication produced by the Loveland Daily Reporter-Herald. 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:
Misty Kaiser, 303-473-1425 kaiserm@reporterherald.com
on the cover SUMMER SKIN Keeping your skin healthy in the sunny season
_________ PAGE 10
July 17, 2014
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SKIN CARE
By Debbie Carlson, Chicago Tribune (MCT)
Summertime means being outside, whether it’s at the beach, a street festival or just in the backyard. As good as it might feel to soak up the sun, doctors warn that people need to take more seriously their use of sunscreen to avoid premature aging or worse — skin cancer. It’s getting a little easier to do that. In 2012, new rules from the Food and Drug Administration took effect governing label information regarding sunscreen. Included in the new rules are defining the term “broad spectrum,” which means a sunscreen offers protection from both ultraviolet A (UVA) and ultraviolet B (UVB) in proportional amounts. Before, sunscreens did not address UVA radiation, which causes skin cancer and early aging but not necessarily the telltale signs of sunburn. Additionally, claims such as “waterproof,” “sweatproof” or “sunblock” are no longer allowed. Sonya Lunder, senior analyst at the Environmental Working Group, said despite greater awareness of the damage sun can do and products with higher sun protection factors (SPF), melanoma rates are still increasing. Melanoma is one of the most deadly forms of skin cancer. “No one really knows why,” she said. “We think mismarketing of sunscreen really contributes to that problem by giving consumers the idea that they can rely on sunscreen and be out all day safely in the sun. People misuse sunscreen and get more sunburns, not fewer.”
HOW TO USE: Dermatologists said there’s a lot of sunscreen misuse, and the biggest problem is most people don’t use
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Despite better labeling,
SUN
SCREENS still often misused
enough. “Nobody uses enough, ever, ever, ever. You’re supposed to use one ounce, which is as much as a shot glass to cover all of your exposed body areas,” said Dr. Jason Reichenberg, vice chair at the University of Texas Southwestern at Austin department of dermatology. Apply it at least 15 minutes before going out, and that amount needs to be reapplied every two hours — more often if the person is sweating a lot or swimming, he said. Wear sunscreen on a cloudy day too. “You can still get a bad sunburn on a cloudy day as the ultraviolet rays still pass through,” said Dr. Elizabeth Martin, a dermatologist with Pure Dermatology & Aesthetics, in Hoover, Ala. Being “sun smart” is just as
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important as sunscreen use, Martin and Reichenberg said. That includes trying to avoid the sun between the hottest time of the day, which is usually between 10 a.m. and 2 p.m., wearing a wide-brimmed hat, sunglasses and preferably long pants and long-sleeved shirts, they said. And forgoing sunscreen to get vitamin D exposure from the sun is a bad idea, the dermatologists stressed. Instead, take a supplement or eat foods rich in vitamin D like fatty fish, or drink fortified orange juice. And never, ever go to a tanning booth. “It’s a myth to get a ‘base tan,’” Martin said. “All you do is damage the skin.”
HOW TO BUY: For over-the-counter sunscreens, the dermatologists recommend buying a broad spectrum with an SPF of at least 30. Additionally, the dermatologists and Lunder say the mineralbased sunscreens, those with zinc oxide and/or titanium dioxide, offer the best coverage. For chemical-based sunscreens, a key ingredient is avobenzone, which is one of the best UV filters. However, Lunder said it breaks down quickly, which is why sunscreen needs to be reapplied. Some over-the-counter brands the dermatologists recommend are Aveeno, CeraVe, Cetaphil and Neutrogena. The Environmental Working Group’s website has a searchable database based on different types of sunscreens. Although spray sunscreens are popular with parents, the experts frown on these because it’s difficult to tell if the sunscreen was properly applied, not to mention the chance of inhaling the spray. Sunscreens can be used the next year, but, “if you have a bottle left from last year, you didn’t use enough,” Martin said.
July 17, 2014
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July 17, 2014
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NutritioN
TesT KiTchen recipe: peppers stuffed with broccoli and beans By Susan Selasky, Detroit Free Press (MCT)
Cooking for two is not always easy, especially when you’re keeping an eye on calories, fat and even carbohydrates. But this easy stuffed pepper recipe is just the ticket. It’s also diabetes-friendly and vegetarian. The dish is quick to make, low in calories and fat and provides 9 grams of fiber per serving. Any dish that contains 5 grams or more of fiber per serving is considered an excellent source of fiber. In this recipe, a good portion of the fiber comes from the brown rice — a whole grain. Since brown rice takes longer to cook, it’s a good idea to cook up a big batch to use throughout the week, or you could freeze it. If you don’t have leftover brown rice, use instant brown rice as suggested in the recipe. Instant is great if you’re in a hurry because it cooks in 10 minutes. And if you have the time, you can use an alternative whole grain such as quinoa or farro. Quinoa takes about 20 minutes to cook, farro longer. For this recipe, you can use any color pepper.
PEPPERS STUFFED WITH BROCCOLI AND BEANS
Serves: 2. Preparation time: 20 minutes, Total time: 30 minutes
• 2 large bell peppers, any color, cut in half lengthwise and seeded (Red, orange or yellow peppers make for a nice presentation and the peppers also are sweeter.) • 2/3 cup water • 1/2 cup uncooked instant brown rice • 1 cup chopped fresh broccoli In a microwavable dish, place the peppers cut sides down. Cover the dish with plastic wrap, folding back one edge 1/4 inch to vent the steam. Microwave on high about 4 minutes or until just tender. Meanwhile, in a medium saucepan, heat the water to boiling. Stir in the rice, broccoli and onion. Reduce heat to low; cover and simmer about 10 minutes or until water is absorbed. Stir in the beans and salsa. Spoon the hot rice mixture into the pepper halves. Place, filled sides up, in a microwave-safe dish. Sprinkle each pepper with 1 tablespoon of the cheese.
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• • • • •
2 tablespoons chopped onion 1/2 cup canned red beans, drained and rinsed well 1/3 cup favorite chunky-style salsa 1/4 cup shredded reduced-fat cheddar cheese 2 tablespoons chopped fresh cilantro, optional
Cover with plastic wrap, folding back one edge about 1/4 inch to vent steam. Microwave about 1 minute or until the cheese is melted. Sprinkle with cilantro and let stand 1 to 2 minutes before serving. From “Betty Crocker 30 Minute Meals for Diabetes” by the editors at Betty Crocker (Wiley, $19.95). Tested by Susan Selasky for the Free Press Test Kitchen. 242 calories (16 percent from fat), 4 grams fat (2 grams sat. fat), 41 grams carbohydrates, 11 grams protein, 466 milligrams sodium, 10 milligrams cholesterol, 179 milligrams calcium, 9 grams fiber.
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July 17, 2014
y
ydo I Where turn when it comes
Myfamily’s health? is that
to my health?
I’VE NEVER even heard of that Is it
DISEASE.
medication
safe?
treatable?
technology?
WhodoI TALKTO
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As someone with cancer, how do I know if participating in a clinical trial is right for me?
What’s the latest
about this? What are my OPTIONS
now?
Clinical trials are an important part of cancer research. Participation in clinical trials benefits patients, physicians and researchers and brings the latest research findings to the community.
Ask the
Expert
Clinical trials are research studies conducted with actual patients to test new drug treatments or new approaches for diagnosing, controlling or preventing cancers. Trials are usually based on your cancer type and are conducted in phases, with the first phase focused on patient safety. Before you decide to participate in a clinical study, your doctor will discuss the potential benefits and risks. McKee Medical Center is an affiliate of the Colorado Cancer Research Program, sponsored by the National Cancer Institute and offers clinical trials close to home.
Speak with your physician about possible participation in clinical trials at McKee Medical Center.
Samuel Shelanski, M.D. Oncologist Banner Health Clinic specializing in Cancer and Oncology Services 2050 Boise Ave., Loveland Appointments: (970) 679-8900 www.BannerHealth.com/COCancer
July 17, 2014
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uncommon sense
Sexual assault trauma can resurface years after the incident Dear Dr. Beth,
Dear Dr. Beth, I am a 28 year old married woman and I live a pretty normal, stable life. While listening to news on television usually never bothers me, I find that now I am feeling very upset and anxious when I hear stories about sexual assault by athletes and other date-rape stories on the news. I was date-raped by a boy I had gone out with a few times in high school when I was 16. I never told anybody and it seemed like I had put it in the past. I don’t like feeling so sensitive to these stories. For some reason, they just recently started bringing back memories of my own past experience. What do I do? Your experience is not unique and you are certainly not alone in being strongly affected by coverage of violent crimes in the news. It sounds like you dealt with the sexual assault you went through as a teenager in the way many teens do — by trying to set it aside and not disclosing the rape to anyone. This is an understandable response to being raped. In spite of the progress we have made in psychological research and in the overall culture in realizing that rape is not the woman’s fault, most women still feel that they will be judged and blamed for a rape. Some women also struggle with blaming themselves and wonder if they could have stopped it at the time. Other women realize that it is the perpetrator who
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was at fault, not them, and just try to move forward, usually quite successfully. What many people don’t know is that it is very common for these issues to arise into our awareness at a later time in life. Sometimes there is a clear trigger for the memories and sometimes there isn’t a clearly defined trigger. The return of distress related to a past trauma is usually a signal from our unconscious mind that we are mature enough and ready now to deal with something we could not have handled facing in the past when we were younger. At these times, it is important to get some professional counseling to deal with the emotions and to work through the pain and anger connected to this very traumatic experience. Often women choose to disclose their past assault to others— a spouse, close friend, or family member. Even though it happened long ago, the reactions and feelings are
happening now and it can be valuable to let others support you and share the emotional burden. Naturally, you want to be selective about with whom you share this very personal information. I strongly recommend using the services of a rape crisis center or counseling center that has a support group in addition to individual counseling. You do not have to adopt a life-long identity around your victimization, but for a time it can be quite valuable to be around other individuals who have been through similar experiences. It takes time to work through feelings of anger, shame, sadness, and loss connected to being the victim of a violent crime, but it is definitely possible. While you may not ever feel unaffected by news about violent crime, it is certainly possible to decrease the emotional distress you experience and put this trauma into the past, which is where it belongs.
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I have a problem and people keep telling me that it is bigger than I think it is. I have lost several jobs over the years, usually due to blowing up at my boss or a coworker. I tend to get angry and irritated easily at everyone from family members to complete strangers in grocery stores and gas stations. When I get into a project or hobby, nothing can stop me. I may work non-stop for days at a time, barely sleeping and sometimes I go on online buying binges. I find that I tend to be either really happy and have a lot of energy or down in the dumps and unmotivated to get anything done. At those times, I feel really depressed. I’m seldom “in the middle”. My family thinks I have bipolar illness, but I think I just have normal moods and typical life problems. How do I find out which of us is right? I definitely think there is something important to sort out here. While variations in mood and energy are certainly normal, the extremes you describe and your description of “almost never being in the middle” of the mood scale are definitely suspicious for a possible mood disorder. Bipolar illness is characterized by repeatedly engaging in impulsive behavior with a high probability of negative consequences, bursts of energy in which the person gets very little sleep and is obsessed with the activity, and excessive anger and irritabil-
July 17, 2014
ity (and sometimes feelings of grandiosity and euphoria) among other symptoms. Most people with bipolar illness cycle between highs and lows in mood and behavior and these cycles can occur closer together and happen more frequently as the individual gets older. In addition, initial symptoms of euphoria when in a high energy phase often turn into more irritability and anger and less frequent euphoric feelings over time. In addition, the lows usually start to predominate over the highs with more and more depression happening over time. Often the person does not realize how extreme their moods and behavior are although it is quite noticeable to family and friends. I would take their feedback seriously and get a professional evalu-
ation to determine whether or not you do have bipolar illness or some other kind of mood disorder. The diagnosis affects the treatment choices and it is important to get the diagnosis right the first time. It is important to note that bipolar depression requires a different form of medical treatment than more common types of depression. Over time, an untreated bipolar illness causes more and more problems with jobs, relationships, health, and money. While it certainly feels scary and possibly shameful to find out you have such an illness, diagnosis and appropriate treatment can restore feelings of well-being and lead to more success in various areas of life functioning. Bipolar illness can be tricky to identify and treat.
Treatment usually consists of a combination of medication and psychotherapy. Being diagnosed with a serious mood disorder isn’t something anyone wants to experience, but given the problems you are having with jobs and family relationships, it is definitely important to check it out. You can read a bit about the illness online and see if the symptoms match your experience, but only a professional can really diagnose and treat the problem. Be proactive and listen to the others in your life who care about you. Even if it turns out that you do not have bipolar illness, there is
help available to assist you with your difficulties with anger and depressed moods. I strongly suggest that you give yourself the opportunity to make your life better.
Uncommon Sense with Beth Firestein Dr. Beth Firestein is a licensed psychologist. She has 27 years of therapy experience and has practiced in Loveland for more than 16 years. She may be reached by calling her office at 970-635-9116, via email at firewom@webaccess.net or by visiting www.bethfirestein.com.
SpecialiStS in the medicine of motion Foot & Ankle Hand & Upper Extremity Hip & Knee Joint Replacement & Arthritis Pediatric Orthopaedics Shoulder Spine Care: Adult & Pediatric Sports Medicine Trauma & Fractures Work Injury Orthopaedics
P r e s s “ P l ay ” o n yo u r l i f e
tWo locationS:
Life doesn’t have a “stop” button. If you’ve been injured or simply slowed by the years, you want to press the “play” button as soon as you can for your work, sport, or family fun. That’s why we have 24 experienced physicians with board certification or specialized, fellowship training. Our physicians have helped tens of thousands of people just like you who’ve been on “stop.” If we can help you press “play” again, call us today at (970) 493-0112. Serving the people of northern Colorado, Wyoming, and Nebraska for 45 years.
2500 E. Prospect Rd Fort Collins, CO 80525 970-493-0112 3470 E. 15th St Loveland, CO 80538 970-663-3975 Toll-Free: 800-722-7441
www.orthohealth.com July 17, 2014
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ON THE COVER
SUMMER SKIN - Keeping your skin healthy in the sunny season
By Dominique Del Grosso, Healthline Magazine
“There is no such thing as a healthy tan,” Doug Kemme, a medical oncologist with the Cancer Care and Hematology Department at UC Health in Loveland, says. With rising temperatures and Independence Day behind us, summer is officially in full swing. Sure, there’s no better way to beat the heat than making use of those rays by basking in the sun—but, not so fast. Not adequately protecting your skin from the sun will cause damage that isn’t worth the tan. In a society where a “healthy glow” is idealized, it’s no surprise protecting our skin from the sun’s harmful rays isn’t top priority. And, it’s easy to take a carefree approach about protecting our skin when the future outcome is—well—visible on our future selves. Current research and advice have radically changed from the times of dousing our limbs in baby oil at the swimming pool. But truth be told, there is no safe way to tan. And more to the point, protecting your skin from the sun matters.
THE LONG & SHORT OF UVA & UVB In simplest terms: Sunlight is made of different types of harmful rays. Most commonly known are: Ultraviolet A (UVA) and ultraviolet B (UVB). UVA is long wave—meaning it penetrates into the
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and goings of daily life revolve around sunny hours. So, sun exposure isn’t entirely avoidable; however, knowing how to limit your exposure is key.
PROTECTING THE SKIN YOU’RE IN
thickest layer of the skin, the dermis. While, UVB—the short wave—generally affects the superficial layers of skin. According to the American Cancer Society (cancer. org), essentially, the danger of the two rays is as defined: • UVA rays cause aging. • UVB rays cause sunburns. Sunburns don’t just feel painful; the overexposure to
both UVA and UVB rays will seriously damage your skin, which will lead to premature aging and an increased risk for skin cancer. And of course, no person wants either or both of those outcomes. From driving the car on a sunny day to walking in and out of buildings to exercising outdoors, etc., the comings
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“Get into the habit of putting on sunscreen before you go out,” Kemme says. Because we only need approximately two minutes in the sun to reap the Vitamin D benefits the sun provides, protecting your skin from the sun is serious business, he says. But, incorporating safer measures into your daily routine to reduce exposure doesn’t have to be. For example, since most of us apply moisturizer to our faces and bodies post shower, adding a moisturizing product with sunscreen in the formula to all exposed areas of skin, is one of the easiest ways to ward-off unwanted wrinkles, age spots, freckles and sunburn, etc. In fact, with all the products on the market that include sunscreen, it’s easy to achieve the sunscreen application step. Plus, some products have been reformulated to have appealing scents that won’t make you feel (or smell) as if you’ve spent a sweaty day at the beach. OK, so applying new product is simple, but knowing which product to purchase may not be with boundless options available down the lotion and sunscreen aisle. Sunscreens and lotions with sunscreen in them will have
July 17, 2014
an SPF (Sun Protection Factor) acronym attached to the label. SPF refers to the amount of protection you will likely receive against those pesky sunburn UVB rays. Using sunscreen does not mean you’re fully protected from the sun or should prolong exposure either. “(SPF) is just a filter—it does not block all UV rays,” according to the American Cancer Society. An SPF product isn’t a definitive amount of time for each person; it’s an estimate, especially based on your skin type and the activities you’re engaging in. The best way to look at SPF products is to understand the SPF scale. According to the American Cancer Society, SPF 30 sunscreens filter approximately 97 percent of UVB rays, SPF 50 approximately 98 percent,
and SPF 100 approximately 99 percent. No sunscreen protects you completely, but it’s a simple way to cut down on the risks. Kemme recommends that because sunscreen application needs to become daily habit, purchase a brand you love so you’ll want to use it all the time. And, applying
sunscreen once is never enough. Throughout the day, remember to reapply at least every four hours. Another easy way to protect your skin is to cover up. “Clothing is the best UV protection,” Kemme says. “Wear long sleeves, long pants and a wide brim hat, at least three inches. And, some
clothing is designed with an SPF greater than 30, which may be helpful for people with skin sensitive to sun due to skin types, medications or other illnesses.”
SUNSCREEN SUMMARY As the Baz Luhrmann spoken word song suggests, “Wear sunscreen. If I could offer you only one tip for the future, sunscreen would be it.” Avoiding the sun at all costs isn’t realistic. But, protecting your skin is. Reduce your exposure to harmful rays by staying indoors during the sun’s peak hours, avoid tanning beds completely, apply (and reapply) sunscreen no matter what, and wear protective clothing. These tactics matter and so does your skin.
R ecovery in mind, body and spirit. To learn more, call (970) 624-5458.
All faiths or beliefs are welcome.
July 17, 2014
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HEALTHLINE 11
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SKIN CARE
DO-IT-YOURSELF SPA By Julekha Dash, The Baltimore Sun (MCT)
When friends ask Jakki Wienecke to suggest a body lotion to relieve dry skin, the owner of Divine Creations Aromatherapy, in Bel Air, Md., tells them to raid their kitchen pantry instead of going to the drugstore. Peel the rind of a lemon and soak the pieces in olive oil and slather it on your body, says Wienecke. The lemon contains antioxidants while the olive oil may be beneficial to your immune system, she says. “All lotions begin with oil and they add water to it,” Wienecke says. “I’ve always gone the natural route,” when it comes to beauty treatments. “This is a way of life for me.” Wienecke’s suggestion is just one of many DIY treatments you can find at home, often for a lot less than commercial products. Here’s a rundown of some of the exfoliating scrubs, eye treatments and facial masks you can try, using such household staples as oatmeal and yogurt.
AVOCADO MASK Source: Rosemarie Miller, owner of Par Excellence Day Spa in Havre de Grace, Md.
HOW IT WORKS: Avocado and honey moisturize the skin and leave it looking younger and softer. Avocado also eases the pain of sunburns. INSTRUCTIONS: Mash 2 tablespoons of avocado and half a tablespoon of honey. Leave it on your skin for 10 minutes and rinse off.
OATMEAL PLUS HONEY MASK Source: Stephanie Lightfoot, owner of The Face Place in Columbia, Md.
HOW IT WORKS: Oatmeal is an exfoliator and reduces redness in the skin, making it great for people with rosacea. Mixed with honey, the combo has a calming effect on your skin. Try not to eat it! INSTRUCTIONS: Mix 2 Tablespoons of ground oatmeal, 1 Tablespoon milk or water and 1 teaspoon honey. Apply to your face and leave on for 10 minutes. Rinse thoroughly. FOR ADDED LUXURY: According to Rosemarie Miller of Par Excellence Day Spa, you can also add one teaspoon of lemon, which acts as an astringent. Or add a handful of mashed berries, which add the benefit of wrinklefighting antioxidants.
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July 17, 2014
ALMOND OIL PLUS SUGAR SCRUB
YOGURT FACIAL PLUS PINEAPPLE OR TURMERIC
Source: Stephanie Lightfoot
Sources: Jakki Wienecke; Lynn Piwowarski, manager at Crossroads Apothecary in Ellicott City, Md.
HOW IT WORKS: The combination of almond oil and sugar makes for a scrub that moisturizes and exfoliates the skin. INSTRUCTIONS: Mix 1 cup granulated sugar and half a cup of almond oil and store in a jar so you have enough to use for about half a dozen treatments. Apply the scrub to your body after a shower and then rinse off. FOR ADDED LUXURY: Add a few drops of lemongrass or peppermint oil if you want an aromatherapy treatment, Lightfoot suggests.
HOW IT WORKS: The vitamin C and antioxidants in pineapple leave your skin clearer and younger looking. The probiotics in yogurt will balance out the skin, clear out the bacteria and help with the skin’s pH balance, Piwowarski says. Turmeric contains anti-inflammatory properties that treat acne and even the skin tone. INSTRUCTIONS: Mix half a cup of plain yogurt and 1 tablespoon of fresh pineapple juice or 1 teaspoon of turmeric and apply it to your face. Leave on for five minutes and wash off.
COCONUT OIL HAIR TREATMENT Source: Lynn Piwowarski
HOW IT WORKS: Coconut oil is rich with vitamin E and other nutrients that make your hair softer and fuller. INSTRUCTIONS: Apply coconut oil to the ends of your hair. Wet a small towel and wring it out to remove any excess water. Then wrap the cloth over your head like a turban. Leave it on for 20 minutes to lock in the moisture.
NORTH SHORE HEALTH & REHAB FACILITY | 667-6111 LAKEVIEW COMMONS | 278-4000 THE WEXFORD | 667-1900 Locally owned and operated, Columbine Health Systems has cared for families in Northern Colorado since 1971. We welcome your family to join ours.
www.columbinehealth.com July 17, 2014
At Columbine, you're family.
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HEALTHLINE 13
URGENT CARE The doctor can see you NOW.
Our name has changed, and we've moved upstairs, but the caring providers you have come to know and trust at Loveland Urgent Care are still the same. We're here for all your minor emergencies and unexpected illnesses. Monday through Friday, 8 a.m. - 6 p.m. Saturday, 9 a.m. - 5 p.m. Sunday, 9 a.m. - 3 p.m.
Urgent Care 3850 N. Grant Ave. (Located near 37th St. and U.S. 287 in north Loveland) 970.624.5150
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July 17, 2014
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FITNESS
From our
Yoga for the masses
For those who are into yoga, or even just curious about it — you are in luck. This year, Loveland plays host to the inaugural Breathe, Yoga & Wellness Festival. Yoga is a relatively safe and adaptable way (when practiced with a knowledgeable instructor) of getting in tune with your body. It combines stretching and strength poses, rhythm and breathing techniques with a meditative emphasis to offer participants a whole mind/body exercise experience. There are many different types of yoga, which vary in terms of physical demand and posture. Classes can go from the basic pose and hold format to more flowing movement based practices. Enthusiasts practice yoga for many reasons, from the spiritual to the physical, so doing a bit of research before jumping into a practice, is wise. Consider what you would like to get from it and then decide which type of practice best contributes to that end. If you would like to check out a couple of options with-
July 17, 2014
caringtohands yours
out committing to specifics, drop by Walt Clark Middle School sports fields, July 19 - 20 from 10 a.m. to 6 p.m., to revel with other yoga and wellness enthusiasts. Several different types of yoga classes will be held throughout both days as well as informational lectures in the Information and Relaxation Station, farm-to-table cuisine prepared by Sunrise Ranch Culinary Academy, live music and a marketplace with over 40 vendors. The marketplace is free and open to the public, but the rest is up for purchase. At $25, the two-day pass is surprisingly affordable and gets you admission into ten yoga classes of your choosing. It also means discounts on any of the lectures and guided meditation classes. Classes are all taught by seasoned instructors and will range from a gentle flow to an energetic Zumba, which is less yoga and considerably more dance. For more information on the festival, visit breatheforyou.com.
Marie Foose, CNM Krista O’Leary, CNM Karen Vorderberg, CNM
Our certified nurse midwives provide the personalized care you need. They're here to listen and support you during your pregnancy and delivery and for your annual well-woman appointments.
Call 970.578.0725 today. Caring for women in northern Colorado and delivering babies at Medical Center of the Rockies.
Medical Center of the Rockies | Poudre Valley Hospital Greeley Emergency and Surgery Center
care.uchealth.org/midwife
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FITNESS
Seven habits of highly fit people
By Kimberly Garrison, Philadelphia Daily News (MCT)
Everybody knows that in order to accomplish something, be it big or small, you must set a goal. It doesn’t matter if the goal is to lose 10 pounds, to eat healthier or to work out consistently. Although we probably all agree that goal-setting is necessary, the real problem is not setting the goal, but sticking with it. Talk is cheap, and if you really want to achieve your goals this summer, fitness or otherwise, you really need a plan. To help you get it right this summer, here are my seven habits of highly fit people:
1. Set a goal.
Similar to a business metric, you must set quantifiable fitness and health goals. For example, if your cholesterol is 250, give yourself the goal of getting it down to 200 by your next checkup, as opposed to just wishing that number would go down. Take concrete steps, like limiting or eliminating your consumption of high-cholesterol foods, like butter, cheese, eggs and meat. If weight loss is also a goal, commit to a number, let’s say 20 pounds, and figure out how many weeks or months it will take you to safely reach your goal. If you stay committed to your commitments, you can safely lose 20 pounds in 10 weeks. If you want to improve your muscle tone and strength, give yourself a goal like achieving 10 perfect push-ups in eight weeks,
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and so on. Otherwise you are just wishing for results as opposed to planning and tracking your success. A wish requires no action on your part, but a plan does.
2. Write it down.
Some wise person once said “failing to plan is planning to fail.” Write down every single thing you would like to accomplish to improve your health, diet and workouts. You are far more likely to reach your goals if you write them down.
3. Avoid portion distortion.
Many people mistakenly think that working out is a license to eat not only whatever they want, but also unlimited quantities. Nothing could be further from the truth. With or without exercise, if you consume more calories than you burn each day you will gain weight. If you’re aiming for a sixpack, guess what — it starts in the kitchen, baby. At the minimum, diet is 80 percent of the equation and exercise is 20 percent but you still have to do both. There are no shortcuts, and no amount of exercise can replace poor nutrition.
4. Make fitness a priority. Who has time to exercise? With juggling career and family, nobody has time for fitness, right? Wrong! These days everyone is sleep-deprived and working 60 or more hours a week. At least, those are some of the excuses people give for not exercising. If you plan to get
fit you must make fitness a priority and plan a daily date at the gym, your basement or bedroom for a workout. Also, I’ll let you in on another little secret: You’re more likely to get it in if you do it in the morning. The later it gets in the day, the more likely you’ll blow off your exercise routine. Besides, when you prioritize your fitness first, you are making an investment in your most significant asset — you.
5. Follow the Boy Scouts. “Be Prepared.” Preparation is 90 percent of your success. Get organized, prepare your meals, buy your gear, sneakers, gym bag, toiletry items, etc. In short, leave no room for failure or excuses. Buy what you need, prepare the night before, pack your lunch and leave your gym bag at the front door.
6. Exercise effectively. Are you exercising on a regular basis, say, three to four times a week, but still not getting the results you want? If so, then you must ask yourself: How effective is
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my exercise routine, or what’s up with my diet? It’s not enough to simply go through the motions, you want to be sure you are exercising and eating correctly, otherwise you could be getting diminishing returns. If you are not getting the results you want, then it is likely time to increase either the speed, length or the intensity of your training program, and/or to shake up your diet. So, look at your routine and decide which training variables you need to change.
7. Set realistic goals.
Don’t expect to lose 50 pounds in five weeks or expect to look like an elite athlete after only four weeks of training. Losing one to two pounds a week is not just acceptable, but a rather lofty goal. Two pounds is the equivalent of 7,000 calories, and that’s no joke. Focus on the tangibles, like preparing healthy meals, getting stronger, increasing stamina, getting more muscle and losing body fat. Looking good and feeling great are the rewards for your efforts. It’s a lifestyle, and what you put in is what you’ll get out.
July 17, 2014
HL
Health Calendar
BLOOD PRESSURE SCREENING
Where: McKee Wellness Services, 1805 E. 18th St. Suite 6 When: Monday - Thursday, 8 a.m.-4:30 p.m. Cost: FREE Call: (970) 669-9355
BREAST CANCER SUPPORT GROUP
Where: McKee Cancer Center lobby When: 2nd Thursday of every month, 5:30-7 p.m. Cost: FREE Call: (970) 622-1961
BREAST-FEEDING SUPPORT GROUP
When: Mondays, Wednesdays and Fridays (except holidays), 10-11 a.m. Cost: FREE. No need to register Call: (970) 669-9355
CAREGIVER CANCER SUPPORT GROUP
Where: Call for locations and dates. Cost: FREE Call: (970) 635-4129
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. Where: 302 3rd St. SE STE. 100, Loveland When: 3rd Thursday of the month, 1:30-3:30 p.m. Cost: FREE. Care of elderly adult family members or friends is available through Stepping Stones Adult Day Program during meeting times at no charge.
July 17, 2014
Call: (970) 669-7069
CHRONIC OBSTRUCTIVE PULMONARY DISEASE
Where: McKee Conference and Wellness Center When: Tuesdays, 1-3 p.m. Boise. Ave., Loveland Cost: FREE Call: (970) 635-4015
DIABETES INFORMATION GROUP
Offering information, resources, and support to people with diabetes and the general public. Where: McKee Wellness Center, Kodak Room When: 4th Thursday of every other month, 7- 8:30 p.m. Cost: FREE
GENERAL CANCER SUPPORT
Where: McKee Cancer Center lobby When: Tuesdays (except holidays), 5:30-7 p.m. Cost: FREE Call: (970) 635-4129
MAN TO MAN SUPPORT GROUP FOR PROSTATE CANCER
Where: McKee Conference and Wellness Center When: 4th Thurs. of each month, 5:30 -7 p.m. Cost: Free Call: (970) 622-1961
SCLERODERMA SUPPORT GROUP
Open to all scleroderma patients, family, caregivers, and friends looking for a forum to share feelings, concerns, and information. When: 4th Sat. of even numbered months, 10 a.m.-12 p.m. Where: Medical Center of the Rockies, Poudre Canyon Room, 2500 Rocky Moun-
tain Ave. Contact:Judy Laible, (970) 622-9498, jlaible@frii.com Saturday, August 23 – Scleroderma Foundation 2014 National Conference scleroderma.org/colorado
SOULPLAY ART THERAPY
People whose lives are touched by cancer express themselves through art. No art experience needed. Where: McKee Cancer Center Conference Room When: Wednesdays, 1-3:30 p.m. Cost: Free Call: (970) 635-4129
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. Where: McKee Conference and Wellness Center When: Thursdays, 3 p.m. Cost: FREE Call: (970) 635-4172 to register
YOGA SUPPORT GROUP For anyone touched by cancer. Where: McKee Medical Center Cancer Center Lobby When: 1st and 3rd Thursday of every month, 5:30 - 6:30 p.m. Cost: Free Call: (970) 635-4054 to register
New GardeN Of VictOry VeteraN Niches Distinguished granite-appointed niches are now available in our Garden of Victory. The monument proudly represents each branch of service, featuring flags and emblems engraved in black granite.
Special Offer
for all Honorably Discharged Veterans! Purchase a niche in the new Victory niche wall and receive one Free Inurnment Service, a $495 value. Hurr y
!
Call today for more information. Offer valid through August 31, 2014.
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Tim Runne is in out! g
(970) 667-0202 8426 S. Hwy. 287 Ft. Collins, Co 80525
www.resthavencolorado.com HEALTHLINE 17
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enjoying the glorious weather minus a monkey cap or a shovel and gloves in hand. For children, no longer armed with a handy excuse to cozy up in front of the TV, it means shedding the layers and getting plenty of play under the sun. But time spent outside also means exposure to the sun’s harmful rays - a known cause of skin cancer. In the United States, many of the over two million skin cancers diagnosed annually are prevent-
should use sunscreen with at least Sun Protection Factor (SPF) 30. Look for “broad spectrum” formulas that defend against both UVA and UVB rays. Parents of newborns should make sure to avoid direct sunlight for their little ones until they are six months old. Babies should always wear protective clothing and be shaded by a canopy or umbrella, and only use sunscreen on an infant if no other protection is available.
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SuN SmART TIpS • Use at least one ounce of sunscreen (enough to fill a shot glass) and apply it to all areas of the body that are exposed to the sun. Re-apply every two hours or after any water play or exercise. • Select swimwear that includes UV protection and encourage your children to wear hats and clothing that protect their skin. • For areas that receive a lot of sun exposure, such as noses, cheeks, ears and shoulders, choose sun protection with zinc oxide or titanium oxide as the first ingredient. • Avoid the outdoors between 10 a.m. and 4 p.m., when the sun is most powerful. • Use sunscreen daily, even when skies are overcast and temperatures are chilly. The sun is always present and UVA and UVB rays can pass through clouds. • We apply plenty of sunscreen routinely on the face, but one area that often is overlooked is the lips. Apply a lip balm with an SPF of at least 30 to protect your lips. • It is highly recommended for a pediatrician to do a skin check on your child at his or her annual well visit. If you see a questionable spot or mole on your child’s skin, report it to your doctor immediately.
July 17, 2014
URGENT CARE The doctor can see you NOW.
Our name has changed, and we've moved upstairs, but the caring providers you have come to know and trust at Loveland Urgent Care are still the same. We're here for all your minor emergencies and unexpected illnesses. Monday through Friday, 8 a.m. - 6 p.m. Saturday, 9 a.m. - 5 p.m. Sunday, 9 a.m. - 3 p.m.
Urgent Care 3850 N. Grant Ave. (Located near 37th St. and U.S. 287 in north Loveland) 970.624.5150
Brought to you by:
Scan the QR code or visit www.digestive-health.net for more information.
Get Screened for Colon Cancer Fort Collins (970) 207-9773 Rand F. Compton, MD Thomas A. Dowgin, MD Rebecca C. Dunphy, MD Mark N. Durkan, MD Joseph X. Jenkins, MD Nicole A. Kershner, MD (July 2014)
Loveland (970) 669-5432 Daniel A. Langer, MD Crystal M. North, DO Stephen R. Sears, MD Lewis R. Strong, MD
Greeley (970) 207-9773 Thomas A. Dowgin, MD
Get it Checked!
Colon cancer claims the lives of over 50,000 men and women each year
Check our website for screening guidelines www.digestive-health.net Call your primary care physician for a referral today