Healthline Magazine - January 2016

December 31, 20 015

G e t t in n G in n Sh h a p e in n

2 016 Local experts talk about

trends you can expect to find in the gym this year.

PLUS...

Don’t Hurt Yourself- Avoid Injury In Your Workout The Best Single Move Workout For Every Body

R ecovery in mind, body and spirit.

To learn more, call (970) 624-5458.

All faiths or beliefs are welcome.

Happy Holidays THE WEXFORD LAKEVIEW COMMONS NORTH SHORE HEALTH & REHAB FACILITY Located at 29th & Taft

www.columbinehealth.com

contents 7 Tips for Keeping Your Workout SAfe AND INjuRY fRee page 6

also inside Here’s an at-home exercise that’s a one-stop workout ..............8 Prevention and Treatment of Varicose Veins.............................9 uncommon Sense ................................................................11 Health Calendar ....................................................................13

December 31, 201 15

GettinG in Shape in

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 A Flexible woRkout

2 016

in 2016 — witH A puncH .......... pAge 4

local experts talk about

trends you can expect to find in the gym this year.

Members of Loveland Athletic Club line up on treadmills along with other classes and activities for a healthy start to 2016.

Photo by Tim Siebert

PLUS...

Don’t Hurt Yourself- Avoid Injury In Your Workout The Best Single Move Workout For Every Body

December 31, 2015

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Healthline 3

HL feature: GettinG in shape in 2016

A flexible workout in 2016 —

with a punch

Local experts weigh in on 2016 fitness trends

By Kate Jonuska, Healthline Magazine Photos by Tim Siebert With the new year usually comes a new push toward improved health — and new trends and ideas to keep fitness interesting. We asked local experts what to expect when heading back to the gym in 2016.

Your diet will be on the menu With everything we now know about the connections between nutrition and fitness, expect any fitness routine to not only work your muscles but also question what you put in your mouth.

“People are getting more comfortable talking about diet when in the past that wasn’t something you wanted to deal with at the gym,” says Jamie Stewart, certified personal trainer and owner of Legends Pro Gym. “It used to be you’d try to figure out a workout and go home, and the turnover rate would be pretty

4 Healthline

At Loveland Athletic Club, members can take classes in kickboxing and MMA as part of their fitness plan.

high because you’re not seeing results.

We stress to people that without the proper nutrition, you’re not going to see those results.”

Many facilities, personal trainers and even group classes now offer mealplan creation or healthy recipe tips. In fact, Loveland’s Curves women’s fitness recently became Curves Jenny Craig specifically to address the connection between fitness and diet.

“Just in 2015, (Loveland) was one of the first new ventures with this idea in the nation, combining weight loss and fitness solutions in the same facility,” says JoEllen Amundson, co-owner and manager of Curves Jenny Craig. “It can all be combined, turning from one coach to the other. That’s where the effectiveness comes from. It’s working every way we can possibly dream.”

Weight loss is no longer No. 1 While many people want to drop a couple — or a lot — of pounds, fitness professionals say the focus today is shifting toward improved health and longevity as a primary goal.

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“It’s not all about vanity and looking good,” says Stewart. “Our clients say things like when they’re 60 years old, they still want to be riding horses and going on hikes. They want to keep out of assisted living when they’re 80.”

Clients often come in with very specific, non-superficial goals, like improving their bone density or avoiding a diabetes diagnosis. “The number of people who walk in a say they’re pre-diabetic, it’s amazing. That hits them right between the eyes,” says Amundson. “They don’t want to make that next step and are making that U-turn now. “

Pain is not gain Today’s exercise world is perhaps less punishing than in years past, with fitness professionals understanding that a workout doesn’t have to be extreme to be effective. This is especially true in the world of CrossFit, which has developed a reputation for causing injury.

The Loveland Athletic Club, for instance, has an on-site CrossFit instructor who focuses on proper form and safety, says personal trainer and owner Jay Wat-

December 31, 2015

full-body movements. You’re going to know you did a workout, you’re going to feel it.”

Have some fun with fashion

Personal trainers can help formulate a plan that will help achieve desired results

terson. In terms of less intense options, he’s seen an increase in participation in yoga classes for flexibility alongside traditional training and is excited about their new Silver Sneakers program.

“It’s going to involve stretching and resistance bands. It’s going to involve dumbbells, weight-resistance training,” he says. “We want to make the classes fun and have people help support one another while they’re getting a good workout. They know they’re doing enough that they can safely get results.”

Curves, as well, offers milder exercise options, encouraging people to get moving even if at a slower pace.

“Our lower intensity classes are the Body Balance and Body Basics,” says Amundson. “It’s what the person puts into the class, too, how high or low they want to make that class.”

Wearable tech isn’t going anywhere

Apple watches, Fitbit trackers and step counters: These technologies have revolutionized fitness in many ways over the last few years, but as the devices improve, they’re helping people in different ways. Namely, the latest must-have device feature is a heart-rate monitor.

“They’re helping people really home in on their fat-burning zone and their target heart rate in order to burn fat.

Those things are really holding people accountable,” says Watterson. “They realize they’re more or less wasting time if not in they’re not in that fat-burning

December 31, 2015

zone. You’re not getting anywhere.”

Your max heart rate, he adds, is 220 minus your age, and the ideal zone is about 70 percent of your maximum capacity. Calorie-tracking apps are also proving popular while use of run- or workout-tracker apps has leveled off.

A little violence can be a lot of fun

One of the biggest fitness trends in 2016 is a resurgence in interest in boxing, kickboxing and even mixed-martial arts (MMA) training. Even Curves, known for their signature circuit workouts, is getting in on the game.

“We’ll be adding a boxing class in 2016,” says Amundson, explaining that the change was one that clients frequently requested. “It’s a total of a 30-minute format for the class, and it offers something quick and different. The various movements and the variety of classes are always a plus in any workout routine, changing things up to keep it fun.”

At Loveland Athletic Club, they’ve built a traditional, MMA 24-foot octagon fighting ring complete with cages for clients who are interesting in training either for exercise or competition. “(The coach) safely teaches the proper movements and MMA techniques. He also gets in the ring with them and shows them how to properly protect themselves,” says Watterson, who says the gym also offer kickboxing workouts using heavy bags. “These are

Performance fabrics and brand names have drastically improved workout gear, which is nonetheless some of the grubbiest clothing you likely own.

Legends Pro Gym’s Stewart says she’s seen clients moving away from bigname, expensive brands.

“Most people are sick of paying for gear,” she says. “They don’t have a lot of money, and now Kohls and Target carry styles that are just as good as Nike or Under Armour.”

“We’ve been seeing lots of bright jackets and pants in what you might have considered a wild print before,” adds Amundson. “They’re fun and they make exercise fun. People also often have more than one pair of workout shoes and they coordinate those with their outfit.”

To a certain extent, ignore the trends

Variety is the spice of workouts as well as life, so it’s natural for new ideas to crop up and excite people, but remember that the realities of fitness never really change.

“Most trends fail because there’s nothing more successful than traditional weight lifting, cardio and diet,” says Stewart. “People think there has to be some extraordinary style of working out to get those results and there isn’t. Research shows if you have a good workout plan that includes weights and a good diet plan, you’re not going to get hurt and you’re going to see results.”

She advises having a solid base workout that you supplement with more fun or unusual activities like yoga, Zumba, hiking or stand-up paddle boarding.

“Don’t get hung up on one specific type of training. Keep open to variety,” agrees Watterson. When trying out a new facility, class or routine, he says to keep an open mind but trust your gut.

“Ask lots of questions. Ask about a free trial to see if it’s the right fit. If not, don’t limit yourself because there’s a place out there for you.”

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Healthline 5

HL feature: gETTINg IN SHAPE IN 2016

7 Tips for Keeping your Workout

Safe and Injury free

By Adam Martin, Healthline Magazine If you’re renewing your commitment to a healthy lifestyle this January, you won’t be alone. According to a report published by Nielson last year, the top New Year’s resolution was to “stay fit and healthy,” followed by “lose weight” in the number two spot.

While fitness-focused resolutions are great, they do come with a possible downside. If regular workouts aren’t a part of your existing routine, it’s really easy to hurt yourself by jumping in too quickly or taking the wrong approach.

When that happens, you end up sidelined for weeks or even months, and that’s no way to start the new year.

To get you on the path toward your goals without any annoying delays, here are seven tips for keeping your workout safe and injury free.

1

StaRt Slow Dr. Eric Gardner is an Orthope-

6 Healthline

dic Surgeon who specializes in Sports Medicine. As one of the doctors on staff with Banner Mountain Vista Orthopedics he’s familiar with common workout pitfalls. Tackling challenging workouts too quickly is certainly one of them.

“The big things we see are people who aren’t really active hitting the gym,” he said. That can lead to pulled muscles, tendinitis and even stress fractures. Dr. Gardner recommends low impact cardio workouts, like swimming, cycling and elliptical machines, to start.

For muscle-building, he suggests low weights with high reps until your body has a chance to get accustom to working out.

2

Don’t Skip youR waRm-up oR StRetcHeS

Always begin workouts with a warm-up to get the blood flowing, followed by some stretching. “We don’t do enough stretching,” Dr. Gardner said, emphasizing the need to stretch both before and

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after a workout.

Too many skip their warm-up and stretches, complaining that these are boring. Granted, your warm-up and stretches aren’t going to be the most exciting part of your workout, but they will help stave off injury. Plus, neither really takes that long. An adequate warm-up can be as short as 5-10 minutes, and stretching will only tack a few more minutes onto that.

3

tRy cRoSS-tRaining foR Some vaRiety

It’s not uncommon for some to hone in on one particular type of workout, like running, cycling or weight lifting, and there’s nothing wrong with that. However, Dr. Gardner suggests mixing things up by adding in some cross-training at least a couple of times a week.

Cross training will ensure that you work multiple muscle groups, which tends to support overall health. As an added bonus, you might find the variety

December 31, 2015

5

breaks up the monotony of your go-to routine.

4

THe RigHT geaR foR THe job

For gym workouts, wear what’s appropriate and comfortable. Sure, you could drop a fair amount of change on name-brand everything, but Dr. Gardner says the average gym enthusiast simply doesn’t need to spend all that coin on top-tier gear.

However, there is one area where he suggests you be somewhat picky: your shoes. If you’re focused on cross training, go with footwear of the same name.

A solid cross-trainer will work for weight and cardio workouts, and shouldn’t set you back too much. If you’re a runner, be sure to select a quality pair of running shoes that work for your body and your running style. Also, change those shoes out regularly. Runner’s World recommends retiring running shoes after 300-500 miles.

eaT RigHT anD Take youR viTamins

Diet and exercise are both important. In fact, watching what you eat tends to be the more critical component for weight loss.

That said, diet is also important when it comes to avoiding injury. A common mistake, especially when trying to lose weight, is eating too little. Consume enough calories to support your activity, and be sure your diet is well balanced.

Dr. Gardner also encourages throwing a multi-vitamin into the mix.

6

ConsiDeR Time wiTH a pRofessional TRaineR

Most gyms will suggest at least a few sessions with a professional trainer when you sign up, sometimes offering a discount. While seeing a trainer is an expense, Dr. Gardner explains that “there’s pay-off in the long run.”

A pro can help you develop a comprehensive workout plan, show you how

to use available equipment properly, and ultimately give you a better chance of meeting your personal goals. If you can’t afford to book on-going personal training sessions, consider just 2-3 to help you get back into the swing of things.

7

lisTen To youR boDy

Dr. Gardner’s final suggestion is dead-simple, and, for that reason, easy to overlook. Pay attention to how you feel. Working out is work. You’re likely to feel tired and sore afterwards. Think of that as “good pain.” But there’s “bad pain,” too.

Don’t ignore signs of a pulled muscle or an over-use injury, like a stress fracture. Pushing through that kind of pain will only make the injury worse. If you think you’re hurt, give your body a break. And if laying off for a few days doesn’t seem to help, make an appointment with your doctor.

Happy Holidays THE WEXFORD LAKEVIEW COMMONS NORTH SHORE HEALTH & REHAB FACILITY Located at 29th & Taft

www.columbinehealth.com December 31, 2015

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Healthline 7

HL feature: GETTING IN SHAPE IN 2016 Here’s an at-home exercise that’s a one-stop workout

By Alison Bowen, Chicago Tribune (TNS) We asked a personal trainer for a no-equipment workout using only one exercise.

Time is more and more valuable. Rarely do we have time for the gym, to buy workout equipment, to push play on a workout video.

That made us think: Would there be one workout that experts would recommend, without at-home

equipment and restricted to simply one exercise, for maximum benefit?

We asked Noell Yanik, a South Carolina fitness trainer who provides personal training to men and women, including tips for pregnant women, as she’s now pregnant herself.

Doing burpees is the ticket to quick, full-body fitness, according to Yanik.

“They work every muscle in your body,” she said — arms, legs, core, adding that

they also boost the heart rate.

“We love to hate them, but if there’s one no-equipment move that can tighten, tone and lift your body, this is it,” Yanik said.

“You’re building your muscles, which adds to the burn you’ll feel in the moment, but in the long run, this means you’ll gain a faster metabolism and sleeker, stronger physique,” she added.

Burpee styles can vary,

whether you start from a standing position or a plank.

She suggests starting from a plank and moving to a standing position with a tuck jump. Or, starting from standing, you would squat, place your hands on the floor and do a squat thrust into plank position. Beginners may want to walk their feet into position instead of doing a tuck or thrust.

For beginners, she suggests three rounds of seven burpees. People who exer-

Basic Burpee

cise regularly should do five sets of 10 repetitions, she said, suggesting a 30-second rest between rounds.

For a competitive streak, record your time and try to get better each time.

8 Healthline

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December 31, 2015

Prevention and Treatment of

Varicose Veins

By Judy Finman, Healthline Magazine

A lot of people suffer with varicose veins in their legs – veins that are dark purple or blue in color, that look twisted and bulging, often like cords.

They are most common in older adults, particularly women, and occur especially on the legs. Varicose veins can cause pain and movement problems, or they may simply be viewed as a cosmetic concern.

Varicose veins have valves that no longer work correctly.

Instead of helping to pump blood against gravity towards the heart, these valves don’t close correctly, allowing blood to leak backwards and pool in the veins. This pooling blood is what causes the swollen, ropey appearance of veins in the legs, and sometimes in other parts of the body.

According to Dr. Timo Quickert of Premier Vein and Pain Center in Johnstown, “Studies show that 15 to 30 percent of the American

December 31, 2015

population suffers from varicose vein disease. Men and women are affected; more women than men seek help.”

Causes of Varicose Veins Age is a culprit when it comes to varicose veins. As people get older, their veins can lose elasticity, causing

them to stretch. The valves in the veins may become weak, allowing blood that should be moving toward the heart to flow backward. Blood pools in the veins, which enlarge and become varicose, or abnormally swollen or dilated.

Pregnancy is also a cause; some pregnant women develop varicose veins. These

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varicose veins that develop during pregnancy generally improve without medical treatment within three months after delivery.

There is no way to completely prevent varicose veins.

But the Mayo Clinic and others advise that improving circulation and muscle tone can reduce your risk of developing varicose veins or getting additional ones. The same measures you can take to treat the discomfort from varicose veins can help in prevention – exercise, watch your weight, eat a high-fiber and low-salt diet, avoid high heels and tight hosiery, elevate your legs, regularly change a sitting or standing position.

Varicose veins usually don’t cause pain. But when painful symptoms occur, they may include an achy or heavy feeling in the legs; burning, throbbing, muscle

Healthline 9

“The most important thing people should know is that treating varicose vein disease early prevents future complications.” cramping and swelling in the lower legs; greater pain after sitting or standing for a long time, itching around one or more veins. Skin ulcers near the ankle can signal a serious form of vascular disease that requires medical attention.

When to See a Doctor

When exercise, elevating your legs or wearing compression stockings and other self-care measures haven’t stopped your condition from worsening, or if you are concerned about the way your legs look, it may be time to see a doctor.

“The most important thing people should know is that treating varicose vein disease early prevents future complications,” Dr. Quickert says.

“Visible varicose veins often are the tip of the iceberg.”

You may decide to un-

dergo varicose vein therapy to treat veins that cause problems with blood flow; leg pain and feeling of heaviness; skin changes or skin sores that are caused by too much pressure in the veins; blood clots or swelling in the veins; or the undesirable appearance of the leg.

Treatments for Varicose Veins

Treatments for men and women are the same for varicose veins in the leg. But, Dr. Quickert explains, pelvic varicosities are different for men and women.

National Institutes of Health’s Medline Plus outlines non-invasive treatments for varicose veins that can be done in a health care provider’s office or clinic: ScleRoTHeRapy works best for spider veins. These are small varicose veins. Salt water (saline) or a chemical solution is injected into the varicose vein. The vein will harden and then disappear. laSeR TReaTmenT can be used on the surface of the skin. Small bursts of light make small varicose veins disappear. pHlebecTomy treats surface varicose veins. Very

small cuts are made near the damaged vein. Then the vein is removed. One method uses a light under the skin to guide treatment. This may be done along with other procedures, such as ablation. ablaTion uses intense heat to treat the vein. There are two methods. One uses radiofrequency energy and the other uses laser energy.

During these procedures: • The doctor will puncture the varicose vein.

• The doctor will thread a flexible tube (catheter) through the vein up to the groin.

• The catheter will send intense heat to the vein.

The heat will close off and destroy the vein and the vein will disappear over time.

These treatments reduce pain and improve the appearance of the leg. Most of the time, they cause very little scarring, bruising, or swelling. Wearing compression stockings will help prevent the problem from returning.

a Doctor’s point of View

Dr. Quickert is a board-

certified Radiologist with a Certificate of Added Qualification in Vascular and Interventional Radiology.

With his extensive training and experience, he is an expert in minimally invasive procedures for the treatment of varicose veins and acute/ chronic pain.

Dr. Quickert says it takes 30-40 minutes to treat one leg, plus follow-up visits.

“Sometimes we have to touch up. It is not totally painless.

We make it comfortable as much as we can. We are doing the closure of the vein from the inside with heat.”

He adds, “It’s a great procedure. But it’s not one session. If the vein is really bulging, we may remove a section of the vein.”

He knows from his own experience as a patient. “I have had it done, my wife had it done as did everyone in my family.” He points out that vein disease can come back. “Tell the doctor,” he advises. “Touching up is better than waiting. Also, it could be other veins.”

Dr. Quickert notes there is a new device, just FDAapproved, that uses surgical glue to shut the vein from the inside. He has not used it yet.

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For more information Visit: 821 Duffield Ct Loveland, CO 80537 970-669-0345 December 31, 2015

HL uncommon sense

Creating peace for your family amid media violence Dear Dr. Beth, With the increase in violence and terrorism, both at home and abroad, we are inundated by stories and news programs showing man’s inhumanity to man. I have three children under the age of 11 and I can hardly turn the news on without feeling guilty about exposing my children to terrifying images that make the world appear to be a terrible and horribly dangerous place.

What can I do as a parent to protect my children without completely building an iron wall between them and what is going on in the world?

This is a serious concern for all parents these days.

It is all the more difficult because of the proliferation of the great range of social media dedicated to disseminating news, often in real time. While you may be able to protect a 3 year-old, it is pretty difficult to protect an 11 year-old who has access to social media.

Nonetheless, I can make a few suggestions that may be useful.

Model peace in the home. This could not be more important. Violence and aggression are violence and aggression whether they occur in the microcosm of

December 31, 2015

the home or in the macroenvironment of the larger world.

You have more control over the conflict and peace modeled in your home than is possible anywhere else.

Give your children as much exposure as possible to joyful, relaxed, charityminded individuals and organizations and get them involved in some of these activities. This is not being Pollyanna-ish, this is common sense. I choose to continue to believe that there is more good than bad in the world even if the bad is what captures the headlines. Show your children the good things in the world that make the headlines less often, but are just as real.

Limit the amount of time you spend with the television and computer news on and teach your children fun and

constructive ways to use both play time and screen time. If you, as an adult, wish to go more deeply into the news about a difficult subject, like the activities of ISIS or news about the latest mass murders happening in our country, do so when you will not be exposing the children to this input.

Give age-appropriate reality-based explanations to children of different ages to help them understand that while there is danger in the world and people who do bad things, you are there to protect them and they do not have to be afraid in their dayto-day lives. This is especially difficult when it comes to discussions about school violence and the increasing security measures that may be implemented there. It is important that you discuss

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these types of potential events with your children in a measured, rational and reassuring way so as not to convey your own fear to them. Make a safety plan, but don’t catastrophize.

If you are able, do what you can personally and as a family to help make the world a safer and better place for all of us, adults and children alike. As Mahatma Gandhi once said, “Be the change you want to see in the world.”

There is no perfect solution to the problems of a highly imperfect and unpredictable society. Nonetheless, we still have numerous opportunities to make a difference, especially with respect to giving our children a leg up in dealing with our sometimes dangerous, sometimes wonderful world. In time, perhaps we can make our world a less dangerous place to grow up.

Dear Dr. Beth, A new year is around the corner. I believe in fresh starts and making changes for the better, but typical new year’s resolutions seem hollow and flat to me. If I want to make positive changes in my life in the new year, is there another better way to think about it rather than the stale old idea of New Year’s resolutions?

Healthline 11

Great question. There is nothing wrong with New Year’s resolutions, but they do seem trite and ineffectual to many people. Looking at New Year’s resolutions a little more closely, they are usually either fairly general, like losing weight or very specific goals like traveling to Italy with family this year.

While both general and specific resolutions are good ways to commit to a fresh start, we often find at the end of the year that we have fallen short.

There are a number of ways to take advantage of the fresh start the new year provides and resolutions are only one way. The essence of resolutions is the intention to create a life filled with the achievement of important personal goals. The commonality underlying almost all resolutions is intention. Resolutions are intentions made tangible in the form of goals for this new chapter of our lives we call the New Year.

One way to approach your fresh start is to think about your vision—what it is that you wish to bring into manifestation.

For example, you may have the intention of living a healthier life in your body or behaving with more integrity or greater kindness in your relationships. Try to translate these intentions into goals and activities and then establish ways that you can grow or learn which allow you to realize your intentions—to make them real.

You can also treat January 1 on the calendar with a nod of the head and simply keep moving in directions you may have already established or have been pursuing for some time now. You don’t necessarily need new goals, perhaps just a few “course corrections” and a reevaluation of your existing goals and activities to make sure that you are still moving in the desired direction.

Whatever way you choose to approach the new year, it can be a time of renewed energy and excitement about life if

Have The Talk

you decide to give it this meaning and significance. Identify and act in accordance with your deepest longings and truest intentions and you can’t go very far off course. Best wishes for a wonderful New Year in 2016!

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 bethfirestein.com.

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12 Healthline

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Located at: Home State Bank 935 N. Cleveland Ave. Loveland, CO

December 31, 2015

HL health calendar BREAST CANCER SUPPORT GROUP

Where: McKee Cancer Center Conference Room B When: 2nd Thurs. of each month, 5:30 - 7 p.m.

Cost: FREE Call: 970.622.1961

BREAST-FEEDING SUPPORT GROUP

Where: McKee Medical Center When: Mon. Wed. and Fri. (except holidays), 10-11 a.m.

Cost: FREE. No need to register Call: 970.669.9355

CAREGIVER CANCER SUPPORT GROUP

Where: McKee Conference and Wellness Center When: Twice per month, 10:30 a.m. -12 p.m.

Cost: FREE Call: 970.635.4129 for dates

CAREGIVERS SUPPORT

This group for caregivers of elderly adults focuses on providing support and education about community resources and behavior issues, particularly for people with Alzheimer’s and memory impairment.

Where: Stepping Stones Adult Day Center, 302 3rd St., SE, Suite 100, Loveland When: 1st and 3rd Thurs. 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.

Call: 970.820.6871

December 31, 2015

ChRONIC OBSTRUCTIVE PUlmONARy DISEASE

Where: McKee Medical Center, cardiopulmonary gym (near the Outpatient Registration desk), 2000 Boise Ave. Loveland When: Tuesdays, 12:45 - 2 p.m.

Cost: Free Call: 970-820-6606

DIABETES INFORmATION GROUP

Information, resources, and support to people with diabetes and the general public.

Where: McKee Wellness Center, Kodak Room When: 4th Thurs. every other month, 7- 8:30 p.m.

Cost: FREE Nov. 19: Sugar Substitutes, Short & Sweet Ann Walker, MS, RDN, CDE – Banner Health Dietitian

GENERAl CANCER SUPPORT

Where: McKee Cancer Center Conference Room B When: Tues. (except holidays), 5:30-7 p.m.

Cost: FREE Call: 970.635.4129

PROSTATE CANCER SUPPORT GROUP

Where: McKee Cancer Center Conference Room B When: 4th Thurs. of each month, 5:30 -7 p.m.

Cost: Free Call: 970.622.1961

SClERODERmA SUPPORT GROUP

Open to 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

STEPPING STONES ADUlT DAy PROGRAm

Socialize, build friendships, and enjoy stimulating activities in a safe, caring environment. For caregivers, Stepping Stones provides a break from daily routines and the best care available.

Where: 302 3rd St. SE, Loveland When: Monday-Friday, 7:30 a.m.-5:30 p.m.

Participants may choose from a full or half-day session, one to five days per week.

Information: 970.820.6871, BannerHealth.com/McKee SteppingStones

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, 11 a.m.

Cost: FREE - Registration not required.

Information: 970.635.417

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yOGA SUPPORT GROUP For anyone touched by cancer.

Where: McKee Medical Center Cancer Center Lobby When: 1st and 3rd Thurs. monthly, 5:30-6:15 p.m.

Cost: FREE Call: 970.635.4054 to register.

PARKINSON’S lSVT “BIG” EXERCISE REFREShER ClASS Open to anyone with Parkinson’s disease who has completed the LSVT “Big” program with a physical or occupational therapist and wants to practice exercises.

Where: McKee Conference and Wellness Center, Boettcher Room When: 3rd Tues. of every month 5:30 - 6:30 p.m.

Cost: FREE Information: 970. 635.4171

WISE WOmEN GROUP The Wise Women Group is a free, community-based support group for women 50+ to connect with other women.

Dr. Beth Firestein facilitates this group. Email Dr. Beth if you would like to be on the announcement list for this group.

Where: Perkins, 2222 W. Eisenhower Blvd., Loveland, When: every other Tuesday, 11:15 a.m. – 12:30 p.m.

January 5, 19; February 2,16; March 1, 15, 29; April 12, 26; May 3, 17 Cost: Free Information: firewom@webaccess.net

Healthline 13

PAID ADVERTORIAL

Resolve to be a Healthier You Next Year WHat NumbeRs You NeeD to KNoW foR GooD HealtH —————————— total cholesterol

This is a waxy, fat-like substance in your cells. Some of it is “good” cholesterol but too much of the “bad” type can lead to heart disease.

blood pressure

One of the most powerful New Year’s resolutions you can make this season is to commit to a healthier you. One of the ways you can do this is to Know Your Numbers.

That’s the catchphrase for a public health program that gives people a way to gain knowledge and power over their health. It’s as simple as a quick blood test or a visit to your doctor, steps that can help you target lifestyle changes.

Your doctor can determine your BMI (body mass index), blood pressure and waist size. A blood test will reveal other valuable numbers, such as your cholesterol, triglycerides and glucose.

You don’t need a medical degree to understand the numbers, said Roxane Conant, MPH, Senior Manager of Community & Worksite Wellness for Banner Occupational Health & Wellness in Northern Colorado.

“Having knowledge and awareness is a key step in making lifestyle changes,” she said. “You need to know if your numbers are within a healthy range or outside of the

14 Healthline

expected range, either on the high side or the low side.” If they are outside of the expected ranges, follow up with your physician.

The numbers also give you a baseline snapshot of your health, Conant added, so you can know what is normal for you.

Conant also advises the importance of taking care of your mental health by reducing stress and finding something enjoyable to do for yourself every day.

“It’s one of the best New Year’s resolutions you can make,” she said. “People don’t realize how chronically stressed they are. You need to ask yourself: Are you taking a little time for yourself every day?

Time to do something you enjoy, such as to reading, listening to music or exercising? Also, are you unplugging from technology at some point every day? Technology itself can be stressful.”

Banner offers a variety of classes that can be a part of your New Year’s resolutions. To find one, go to: bannerhealth.com/nocowellness.

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Two numbers make up your BP test. The top one tests blood pressure in your arteries when your heart is beating and the other when your heart is resting.

triglycerides

These are a type of fat in your bloodstream. They provide energy, but a level that is too high can lead to heart disease and stroke.

Glucose

This is a primary source of energy for your body, but elevated levels can damage your kidneys, eyes, blood vessels and nerves.

body mass Index

The BMI measures the amount of fat you have relative to your height and weight.

Waist Circumference

Your doctor also needs to know your waist size since excess abdominal fat can indicate an increased risk for diabetes and other health issues.

December 31, 2015

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