Healthline Magazine September

August 27, 2015

CHILDHOOD OBESITY AWARENESS MONTH An increase in the number of obese children means an increase in health risks like type 2 diabetes, heart disease and high blood pressure.

Fortunately, it can be prevented.

+ Superfood, Not Supersize Your Snacking + 6 Questions To Ask Your Child’s Pediatrician + Foods To Fire Up Your Metabolism

contents

s

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Nutrition: Foods to fire up your metabolism Page 6

Replacing iPhones with stargazing: State parks reach out to kids Page 10

also inside You’ll see the benefits of protecting your eyes with these tips ................................... 5 6 questions to ask your child’s pediatrician .............................................................. 8 Uncommon Sense ................................................................................................ 18 Discovering healing and health at the Belu Olisa Holistic Fair ................................ 20 Fitness: How to overcome the top 5 fitness barriers ............................................... 22 Health Calendar .................................................................................................... 25

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

August 27, 2015

on the cover ON CHILDHOOD OBESITY: Two Local Pediatricians Weigh In ................................................ PAGE 12

CHILDHOOD OBESITY AWARENESS MONTH An increase in the number of obese children means an increase in health risks like type 2 diabetes, heart disease and high blood pressure.

Fortunately, it can be prevented.

PROMOTING HEALTHY EATING To Help Prevent Childhood Obesity ............................. PAGE 14

+ Superfood, Not Supersize Your Snacking + 6 Questions To Ask Your Child’s Pediatrician + Foods To Fire Up Your Metabolism

August 27, 2015

SUPERFOOD (not supersize) Your Snacking ..................................... PAGE 16

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4 Healthline

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August 27, 2015

You’ll see the benefits of protecting your eyes with these tips (BPT) - Everywhere you look, you’re reading, shopping, banking, or being entertained online with digital devices small and large.

In fact 62 percent of adults use computers, smartphones, tablets or other hand-held devices for five or more hours a day, according to the American Optometric Association’s (AOA) 2015 American Eye-Q survey. A separate AOA survey showed that 83 percent of children, between the ages of 10 and 17, use an electronic device for more than three hours a day.

Since digital use is only expected to continue to increase, it’s more important than ever for consumers to make smart eye care choices. Below are three simple tips consumers can follow to help protect their vision.

Give your eyes a break Although ongoing technology use doesn’t permanently damage vision, regular, lengthy use of technology may lead to a temporary condition called digital eye strain.

This condition can cause burning or tired eyes, headaches, fatigue, loss of focus, blurred vision, double vision or head and neck pain. Early research has also shown that overexposure to high-energy, short-wavelength blue and violet light emitted from electronic devices may also contribute to digital eye strain. To ward off these symptoms, fol-

August 27, 2015

low the 20-20-20 rule - take a 20-second break every 20 minutes and view something 20 feet away.

Be a savvy shopper Shopping online can be great for some products that aren’t individually custommade like prescription eyeglasses. However, health and safety trump convenience when it comes to eyewear.

Eyeglasses are a health investment and must be custom-fitted to be comfortable and precise allowing for a patient to see their best.

Internet orders often result in incorrect prescriptions or other problems, costing consumers more time and money in the long run.

Skip shortcuts When it comes to really seeing what’s going on

with your eyes, there is no substitute for a comprehensive, yearly eye exam by an eye doctor. Despite catchy claims, there is truly no app for that. While a variety of new mobile applications claim to evaluate vision or the fit of eyeglasses, these apps often give inaccurate or misleading information, and misinformed consumers end up delaying essential, sight-saving exams. Comprehensive, yearly eye exams are one of the most important, preventive ways to preserve vision, and the only way to accurately assess eye health, diagnose an eye disorder or disease and determine if corrective lenses are needed.

To learn more about eye and vision health, or to find a nearby doctor of optometry, visit www.aoa.org.

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If you or someone you know need to get your eyes checked, make an appointment with one of the following local doctors;

Jennifer Cecil, MD

2902 Ginnala Dr., Loveland 970.669.8998 cecil.yourmd.com

Kirk Eye Center

3650 E. 15th St., Loveland 970.669.1107 kirkeyecenter.com

Eye Center of Northern Colorado

1. 2555 13th St. Ste. 225 Loveland 970.679.0000 2. 6125 Sky Pond Dr. Loveland 970.663.3262 3.1725 E. Prospect Rd. Fort Collins (970) 221-2222 eyecenternoco.com

Healthline 5

HL nutrition

Foods to fire up your metabolism (BPT) - When it comes to a fast metabolism, some people seem to have hit the genetic jackpot. Luckily, your metabolism doesn’t solely depend on factors out of your control such as genetics, age, or gender. Modifying your exercise habits and making wiser food choices are two ways anyone can achieve a faster metabolism and a smaller waistline.

Increased physical activity affects the metabolism more than anything else but before you opt to take the stairs over the elevator make sure you are fueling your body with the energy it needs. A great first step is to examine your diet and understand which foods will give you long-lasting energy to help you move more during the day and burn more calories.

“When making changes to your diet, aim to eat an energy-revving complex carbohydrate with a nutrientrich protein,” says personal trainers and registered dietitians Lyssie Lakatos and Tammy Lakatos Shames - “The Nutrition Twins”. “For example, we recommend pairing oatmeal with a healthy protein like Eggland’s Best eggs.

Compared to ordinary eggs, EB eggs contain the same amount of protein with only 60 calories, aiding in fat loss; more nutrients like omega-3s, contributing to satiety and weight loss; and vitamin B12 which assists in producing energy to power metabolism” Here are some foods The Nutrition Twins recommend to help boost your metabolism:

Eggs

The satiating and blood sugar stabilizing protein found in eggs helps keep you full and extends the power boost from carbohydrates like oats. Chose Eggland’s Best eggs over ordinary eggs because they provide three times more vitamin B12, a nutrient that assists the body in creating energy, as well as double the omega-3s which stimulate

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leptin, a hormone that increases feelings of fullness.

Oats

The complex carbohydrates in oats fuel your brain and your body. Without them, your metabolism will suffer because you’ll have very little energy to be active and burn calories. Oats are also fiber-filled which helps extend energy levels.

Berries

strawberries, taste great and contain the phytochemical known as Cyanidin3-glucoside (C3G). Research shows C3G aids in the production of both adiponectin, which enhances fat metabolism, and leptin, which suppresses appetite.

Find nutritious recipes like as this Wake-up Sunnyside Pineapple Berry Oatmeal, at www.egglandsbest.com or www.pinterest.com/egglandsbest.

Berries, such as blackberries and

Wake-up Sunnyside Pineapple Berry Oatmeal Serves 2

Ingredients

2 Eggland’s Best eggs 2 cup water 1 cup quick-cooking rolled oats 1/2 cup vanilla almond milk (optional) 1/2 cup sliced strawberries 1/2 cup blackberries 1/2 cup fresh pineapple, cut in chunks

Directions

1. Bring water to a boil in a small saucepan.

2. Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.

3. While oats are simmering, spritz a small pan with oil in a spray container.

Heat over medium heat and add Eggland’s Best eggs. Cook until white is set and yolk is still soft (not cooked through) about three minutes.

4. When oatmeal is tender, add almond milk (if using) and stir.

5. Divide oatmeal evenly amongst two serving bowls and mix in fruit.

6. When eggs are ready, remove from pan.

7. Top each bowl of oatmeal and berries with an egg. Enjoy!

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August 27, 2015

Mike’s back in You can be too.

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August 27, 2015

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Healthline 7

6 questions to ask your child’s pediatrician (BPT) - Most parents bring their children to the doctor when they’re sick, but now is a great opportunity to be proactive and schedule a wellness checkup. This allows you and your doctor to take a broader look at a child’s overall health and wellbeing to ensure he or she is developing properly.

“Wellness checkups provide more time for parents to ask questions,” says St. George’s University alum Dr. Susan Dulkerian, Chair of Pediatrics at Mercy Medical Center in Baltimore. “Rather than waiting until your child is sick or an issue arises, a wellness checkup is an opportunity to take preventive measures, maintain a healthy lifestyle and keep your peace of mind.”

Dr. Dulkerian suggests that every parent should ask the following questions during a wellness checkup.

Is my child at a healthy weight for his or her height and age?

Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years, according to the CDC. A wellness checkup provides the perfect opportunity to ask your doctor about BMI measurement and many other concerns. Your doctor will also be able to suggest prevention ideas and healthylifestyle habits for kids.

Are my child’s immunizations up to date?

Your child’s school may require certain immunizations prior to the first day of class. Work with your doctor to ensure your child is protected from disease, even if the school year has already started.

The Center for Disease Control and Prevention (CDC) provides immunization recommendations and schedules for children, teens and adults.

How can my child handle anxiety and other mental-health concerns?

Your child’s annual checkup isn’t just for checking physical health-it’s the ideal time to bring up any additional areas of concern where your child may be struggling. For example, is your child experiencing anxiety about starting a new school year? Having trouble dealing with body changes during puberty? Is he or she struggling academically? Your physician is a great resource who can help your child work through these issues and recommend a specialist if need be.

Is my child developing normally and meeting milestones?

While every child is unique, each should reach certain mental and physical developmental milestones around similar times from birth to 18 years and beyond. Ask your doctor if he or she has any concerns and which milestones you should expect for your child’s age.

How much sleep should my child get?

Sleep is a fundamental element of anyone’s health and is particularly important for kids whose bodies are still growing. Ask your doctor about proper sleep amounts for your child’s age. For example, children aged 6-13 need 9-11 hours of sleep while 3-5-year-olds typically need 11-13 hours.

What do you recommend if my child is being bullied?

Over 3.2 million students are victims of bullying each year. Bullying is a hot topic and many kids keep issues like this to themselves. Parents can be advocates by asking doctors how issues should be handled properly.

“Make a list of your top concerns and present them to your doctor at the beginning of the visit to ensure you get all the information you need,” advises Dr. Dulkerian. “Talk with anyone who may care for your child, such as a daycare provider or grandparent, for further input before your child’s checkup appointment.”

If you are interested in a career in medicine or would like to learn more, visit www.sgu.edu/future-students.

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August 27, 2015

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Healthline 9

Replacing iPhones with stargazing: State parks reach out to kids

By Jenni Bergal, Stateline.org (TNS) Some states are trying to get couch-potato kids to unplug from the digital world and plug in to the pleasures of stargazing, kayaking, studying insects and other outdoor pursuits in state parks.

States such as Maryland, Minnesota, New Mexico and North Carolina are sponsoring camping trips, running conservation programs or organizing outdoor classrooms where students can learn about wildlife and ecology. Thirteen governors have hosted campouts for youngsters and their families this summer in state or municipal parks, or on the grounds of the statehouse or governor’s residence, as part of Capital Campouts, a joint public-private program.

The goal is twofold: to encourage youth to be more active at a time childhood obesity rates are climbing, and to build younger Americans’ appreciation for nature, making it more likely they will support the parks and conservation for decades to come.

“Young people need to have a healthy lifestyle and truly experience the nature of the world and not some virtual reality through a gaming device,” said Lewis Ledford, executive director of the National Association of State Park Directors. “Smelling the fresh air, understanding the stars at night, knowing about the life cycles of ecology, this is important for the stewardship of future generations

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and is vital in conserving and protecting our natural resources.”

Although attendance at state parks is up, their budgets have been hit hard since the recession. Legislative funding for state parks has dropped about 10 percent nationwide over the last five years, according to the park directors group. Meanwhile, operating costs are up, from $2.23 billion in 2009 to $2.45 billion in 2014.

Many parks have been forced to cut staff or reduce hours or programming. Some have hiked entrance and camping fees or turned to private donors for help. Many now rely on additional funding sources, such as fees on motor vehicle licenses and special allocations from lotteries. Some states have hired teens to help with maintenance and improvements.

Across the U.S., there are

more than 5,000 state parks and recreation areas, which have 221,000 campsites and 8,000 cabins. State parks departments also have responsibility over thousands of other areas, such as historical sites, environmental education centers, and fish and wildlife zones.

More than 700 million people visit state parks each year, Ledford says, and that number keeps growing.

Two-thirds of them bring children. But parks officials say children who grow up in households that don’t visit parks as a family tradition are less likely to visit parks as adults.

“If our future leaders have no relationship to nature, no understanding of how clean air and clean water are produced and what a healthy environment is, they won’t have the knowledge, nor will they care about, doing anything about the

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stewardship of the earth,” said Nita Settina, superintendent for the Maryland Park Service. “That’s why we need to provide children with adventures and fun — so they become park visitors and will someday expose their children to those places.”

Maryland, Missouri, Virginia and other states have sought to attract teens to their parks by creating conservation job corps programs.

Partticipants get paid to work on park improvements and maintenance and also experience nature firsthand, often for the first time.

Maryland has been running its jobs program for eight years. This summer, about 300 teens, working in teams, received the state minimum wage of $8.25 an hour to conserve and restore parks. They built trails, refurbished picnic pavilions, cleaned streams, planted trees and created butterfly

August 27, 2015

gardens. They also spent part of their time canoeing, fishing and camping.

Most came from Baltimore or other urban areas and were unfamiliar with outdoor life.

“Many of them have never left the vicinity of where they live. It’s the first time they have seen the Atlantic Ocean. It’s the first time many have been camping,” said Settina, the park service chief. “It’s one of the most important things we do. It’s also one of the most gratifying.”

At Seneca Creek State Park in Gaithersburg, Md., near Washington, 23 teens spent more than a month this summer working in the conservation corps. They built “pads” of gravel and crushed stone for picnic tables. They removed invasive species and weeds. On Fridays, they would go canoeing or fishing or learn archery. One weekend, they traveled more than 100 miles to Western Maryland for two nights of camping.

Although experts give many reasons for why kids are much less likely to play outdoors or be in touch with nature than they were decades ago, studies show that a big factor is that they’re hooked on technology.

Children spend an average of seven hours a day watching TV, using computers, phones and other electronic devices, according to the American Academy of Pediatrics. That means they’re less physically active, which could result in higher rates of obesity.

Over the past 30 years, obesity has more than doubled in younger children and quadrupled in adoles-

August 27, 2015

cents, according to the Centers for Disease Control and Prevention. In 2012, more than a third of children and adolescents were overweight or obese.

That’s why state parks officials say it’s imperative that they provide programs that encourage youngsters to get outdoors and experience nature.

In Minnesota, for example, kids and parents can sign up for an overnight program: I Can Camp! They get hands-on instruction about setting up camp and starting a campfire.

In North Carolina, children and their grandparents can attend Grand Camp and sleep in a cabin for two nights and go hiking, fishing and canoeing.

In New Mexico, the parks department partners with the education department, local school districts and other agencies to run an outdoor classroom program. About 900 teachers have received training at state parks in such areas as testing water quality and identifying aquatic insects and birds.

The teachers then bring their students to the parks, transforming classroom lessons into hands-on experiences. About 166,000 students have participated in the program since it started in 2007.

“These places are very special,” said Christy Tafoya, the state parks director.

“We’re trying to encourage people to recognize that and preserve them for the future.

It’s part of our heritage here in New Mexico.”

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Healthline 11

HL feature: CHILDHOOD OBESITY AWARENESS ON CHILDHOOD OBESITY: Two Local Pediatricians Weigh In to drink skim milk (after the age of 2) every day for calcium for their bones and plain water. If they don’t want to drink cow’s milk, then soy milk, rice milk, almond milk, coconut milk is fine.

Regarding exercise, it seems like everyone is on their screens all the time.

Current society makes it the norm to drive our kids everywhere rather than having them walk or ride bike, but there are opportunities for kids to get out and be active such as neighborhood parks, rec center pools, all our hiking trails and bike paths, etc.

By Darren Thornberry, Healthline Magazine Colorado routinely rates pretty high on the lists of healthiest states. It makes sense considering our opportunities for outdoor sports, the many elite athletes who live and train here, and the abundant walking and hiking trails that wind their way through our communities.

Yet a troubling national health statistic cannot be overlooked, even here: 1 in 3 children in this country is overweight or obese (U.S. Dept. of Health & Human Services).

Even in Colorado, children lacking good nutrition and exercise are at risk for health problems once thought to affect only adults such as type 2 diabetes, high blood pressure and heart disease. On the whole, this state might be healthier than some, but fast food chains and video games aren’t going out of business here anytime soon.

September is National Childhood Obesity Awareness Month; to mark the occasion, Healthline interviewed two

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local pediatricians about the problem and how to combat it. Some preventative steps to ensure children live healthily are readily apparent.

GRACE C. FAN, MD, FAAP Pediatrician at UCHealth Clinic, Longmont

HL: What are leading causes of childhood obesity?

Dr. Fan: Easy – poor nutrition and inadequate exercise. Nowadays we eat more “convenience foods” and fast food and we dine out more often because of our busy lifestyles with both parents working in most families and kids in many extracurricular activities. Portions sizes have gotten ridiculously bigger when we dine out … and the consumption of sugar-sweetened beverages is huge. A lot of families tell me that they don’t drink soda, but their kids drink a lot of juice or Starbucks or Gatorade and they don’t realize how much sugar is in those beverages. I counsel my patients

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HL: What steps do you recommend families take to prevent childhood obesity?

Dr. Fan: We counsel parents from the very first visit since no child is born obese. Breastfeed your child for the first 6-12 months if possible. Postpone introducing non-nutritious foods for as long as possible. In general, eat less processed food; eat more fruits and vegetables and whole grains and less “white sugar”/starch (this includes noodles, bread, white rice, potatoes). Eat more vegetable protein and vegetable fat (nuts, nut butters, olive oil, hummus, etc.). Fish oil such as salmon, however, is healthy for you. Eat at least one meal together as a family everyday if possible.

As kids become adolescents, every day may not be realistic, but several times per week may be achievable. If it’s too hard to have dinner together as a family, then have breakfast together as a family sometimes. Try not to eat “on the run” or in the car if possible.

August 27, 2015

BRADLEY ETHINGTON, DO

Pediatrician at Banner Health Clinic, Loveland

HL: At what point is a child dangerously obese or in the “red zone”?

Dr. Ethington: I would say a child is in the “red zone” when he/she starts having negative symptoms. Whether that’s joint pain, back pain, hormone dysregulation, poor self-esteem, feelings of self-harm, or diabetes, it all urges support for change. We usually look at a child’s BMI (Body Mass Index) and chart them according to that index, their gender, and their age into percentiles. If any child is above the 85th percentile, we have “the talk”. Usually the child isn’t having any physical problems and the conversation consists of encouragement to set good habits for adulthood to avoid the complications of obesity.

Sometimes, though, children and teenagers are already having symptoms, and

that’s when I feel it’s dangerous.

There is something I try never to forget to emphasize when I talk to my wonderful patients about their weight and what to do about it. I don’t bring it up so they can “look good” according to what we are taught by the media. That is entirely not the point! It’s all about health and happiness! Catching it when they are young so they can set good habits to be healthy throughout their lives is entirely the point, both physically and mentally.

HL: Are you seeing the national average for overweight or obese children reflected in your practice?

Dr. Ethington: I can’t speak yet about what I see locally as I just recently moved here from Kansas City. I can

say that rarely even a half day of clinic would go by without having “the overweight talk” with one of my patients and their parent(s). One main area of focus for a pediatrician is anticipatory guidance, which, I feel, includes reviewing what to anticipate if a child or adolescent’s weight continues to climb and guidance on how to change that trend.

Many of my appointment slots would be dedicated to follow-up visits with these patients to check their progress.

Sometimes I would have the pleasure of congratulating and cheerleading when success is achieved. Unfortunately, most follow-ups consist of further encouragement and more of “the talk” on diet and exercise. Many referrals to the dietician were necessary for added support and guidance.

For tips and tools online, visit healthfinder.gov/NHO/SeptemberToolkit.aspx.

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Healthline 13

HL feature: CHILDHOOD OBESITY AWARENESS

PROMOTING HEALTHY EATING To Help Prevent Childhood Obesity

The Thompson School District’s nutrition website (thompsonnutrition.org) champions healthy eating.

By Judy Finman, Healthline Magazine Slogans flash across the computer screen: Promoting healthy habits that will last a lifetime! Nutrition and fitness go hand in hand. Raising the bar on student nutrition.

Approximately 10,000 student meals are produced in the Thompson School District (TSD) kitchens each day. In the 2014-2015 school year the Nutrition Services team produced over 1.53 million meals and

14 Healthline

snacks for students, using over 250,000 pounds of local fresh produce.

Preventing Childhood Obesity According to the Centers for Disease Control and Prevention, obesity affects one in six children and adolescents in the United States.

“We don’t have a child obesity program,” says Carla Bankes, TSD Nutrition Services Supervisor. “But in all things we do we try and set healthy examples. Our mission is to feed every child, every day, healthy nutritious meals. We have a chef and dietitian on staff who plan all the recipes and menus.

All menus are analyzed for nutrient content to make sure

we are meeting the USDA nutrients standards.

“We try to purchase as many local items as possible, such as fingerling potatoes, watermelon, peaches, and blended spices. Every student has to take a fruit at breakfast, and at lunch a fruit and/or a vegetable. We do Tasting Tuesdays once a month to introduce new fruits and vegetables to the students. We don’t fry any items; we don’t even have fryers in our schools.”

This year, she says, they will try “using new spices and find ways to cook foods differently and ‘fancy them up.’ In all our cafeterias we show My Plate [icon from USDA], so they know what they should take to eat.”

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Partners in Nutrition Research TSD Nutrition Services Department partners with Colorado State University (CSU) Department of Food Science and Human Nutrition to evaluate the school breakfast and lunch program. The goal in working with CSU is to understand student’s likes and dislikes and their eating habits, and how to encourage students to make healthy choices now and in the future.

A project funded by a member grant from the Coalition of Activity and Nutrition to Defeat Obesity (CanDo) was an assessment of plate waste (what children don’t eat from their school lunch)

August 27, 2015

at several elementary, middle and high schools in 2010 and 2011. Plate waste can also— indirectly—estimate the amount of food eaten. The purpose of this project was to 1) determine what foods students chose for lunch, 2) estimate how much of those foods they were leaving on their tray, and 3) estimate the nutrients they consumed.

The study found that students did not often choose fruits and vegetables, even though three or four different options were available. Only 56 percent of elementary students and roughly 40 percent of secondary students took fresh fruit with their lunch. Also, less than half of all students took vegetables.

Considerably more fruits and vegetables were wasted than other meal items.

School lunches are planned to ensure that students receive at least one-third of their daily nutrition needs from lunch. However, if students do not take and eat fruits and vegetables, they may be missing out on important

nutrients, such as Vitamins A and C, potassium, iron and fiber. And, other studies have shown that children typically do not make up for this shortfall later in the day.

The TSD Nutrition Services staff uses plate-waste information in several ways. They are exploring how to encourage students to select more of these foods when they eat lunch. Several possibilities include changes to the cafeteria environment, cooking and preparation methods, and types and varieties of fruits and vegetables that are offered.

Wellness Focus

TSD Wellness professionals help the schools with physical activities, work with the teachers to improve classroom wellness, and reach out to the community to incorporate all aspects of wellness. A number of community partners and organizations assist with the schools’ wellness efforts.

Wellness Specialist Kathy Schlepp

says, “We focus on the whole child – their social, emotional and physical health, and what goes into that. We have running clubs, before- and afterschool physical activity programs, and open gym. In addition, schools work to integrate physical activity throughout the school day through classroom physical activity energizers, active transitions between content areas, brief walks around the school building or “to the tree and back”, and more. Required physical education classes are 60 minutes a week in elementary school; one semester each year in middle school, 125 minutes a week; in high school one semester for each of the four years, 125 minutes a week.

“To prevent obesity there are a lot of electives they can take in middle school and high school, such as “Lifetime Fitness,” teen sports, healthy habits and how to support a healthy lifestyle.”

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Healthline 15

HL feature: CHILDHOOD OBESITY AWARENESS SUPERFOOD (not supersize)

YOUR SNACKING (BPT) - America is a nation of snackers, consuming an ever-increasing array of larger-sized food. You’ve probably heard of the trend “supersizing.” The challenge is that as our snacks have increased in size, so too have the number of empty calories we consume. Instead of supersizing our snacks, dietician Ashley Koff says now is the time to superfood our snacks instead. What does that mean? Supersizing is simply increasing the amount of food we are eating, while superfooding is packing those snacks with as many nutrients and health benefits as possible.

“Snacking - what I call nutrition ‘pit stops’ - is a great way to keep your energy up and your appetite at bay,” says Koff. “Instead of reaching for a bag of highly processed chips or cookies, grab

16 Healthline

superfoods that fill you up with the right balance of quality nutrients (carbs, proteins, fats) as well as delivering the antioxidants, vitamins and minerals that are critical for good health.”

What exactly are superfoods? They are a group of foods that are rich in nutrients the body needs to function optimally. And while superfoods have powerful nutritional benefits, as with all foods, Koff says to be mindful of portion size, even when choosing better-for-you snacks. She recommends including these amazing ingredients in smoothies, salads, trail mixes or on-the-go bars to pack not only fun into your summer snacking, but a lot of key nutrients as well.

CH-CHI-CHIA

Chia seeds pack 10 grams of fiber in every

ounce (just under three tablespoons) along with an abundance of omega-3 fatty acids and antioxidants. Plus, they can absorb up to 10 times their weight in water, which keeps you feeling fuller longer.

HEMP: NOT JUST FOR HIPPIES Hemp is definitely having its moment and for good reason. These powerfully healthy seeds are packed with omega-3 and 6 fatty acids (including the elusive but potent GLA, a fatty acid that supports healthy hair, skin and nails as well as hormones).

GO COCONUTS Coconuts are high in fiber, rich in vitamins and loaded with minerals and amino acids. They have tons

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of calcium, potassium and magnesium. Whether you eat coconut meat, shredded coconut, coconut flour or coconut oil, you’ll be getting lots of healthy fats.

ACAI FOR ME

Acai palm trees in South America produce a berry that is widely touted for its many health benefits. Loaded with antioxidants, fiber and healthy fats, the berry is also known for containing key vitamins like vitamin A, iron, and calcium.

TAKE A BAOBAB

Impress your friends by sharing knowledge of an up and coming superfood: Baobab. The fruit is dried and made into a fruit-flavored powder and features many health benefits. It is rich in vitamin C, calcium, potassium, fiber and antioxidants,

August 27, 2015

and many consider it to be one of the most supercharged of the superfoods.

CACAO We’ve always hoped there was a reason to eat more chocolate. If you are eating true cacao, then that wish has come true. Rich in antioxidants, cacao nibs are the “seeds” of the cacao fruit. They deliver a stimulant and emotional boost as well as being a rich source of magnesium.

GETTING THE MOST OUT OF SUPERFOODS So how do you enhance your summer snacking with these tasty, nutrient-packed superfoods? Koff suggests the following easy-to-make recipes and one superfood snack bar to make this summer a healthy and delicious one.

Smoothies 2.0 Superfoods take smoothies to new heights of healthiness and are a great way to make a nutrient-dense meal or snack on the run. For a tropical escape, try combining hemp, mango or pineapple and coconut water.

A super banana This summer take the frozen banana on a stick to a new level by dipping bananas into melted dark chocolate and then rolling them in coconut shavings and Nature’s Path Qi’a Superfood, a mix of chia, buckwheat and hemp. Wrap and freeze.

Trail mixing Make your own trail mix this summer and superfood it by adding nuts, dried fruit like coconut and blueberries and cacao nibs for great fuel and taste.

A bar raised If you’re heading to the beach for the day, going hiking or even running to the office, summer is the perfect time to reach for a snack bar that is full of superfoods and as nutritious as it is delicious, such as Nature’s Path Qi’a Superfood Snack Bars. These incredibly great-tasting bars are available in five flavors, including Dark Chocolate Cranberry Almond and Blueberry Cashew Pumpkin Seed. They are packed with chia, coconut and hemp to fill you up and keep you going. The bars are also certified organic, Non-GMO Project Verified, certified gluten-free and vegan. They provide lasting energy, protein and lower sugar than most energy bars.

Koff says while snacking can be a healthy and wonderful way to stave off hunger and garner more energy, just make sure you are reaching for foods that are healthy and nutritious. By reaching for superfoods snacks, you can pack in vital nutrients, not the pounds.

August 27, 2015

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Healthline 17

HL uncommon sense

In parent-child relationships, boundaries matter for both sides Dear Dr. Beth, I am a 76 year old woman who feels “76 years young”.

After my husband passed away 5 years ago, I moved across the country to be near my adult daughter and son-in-law and their young children. Since moving to Colorado, my daughter and son-in-law have become more and more controlling of my life and decisions. I have no major health problems and no cognitive deficits. I have friends and I volunteer in two community programs for children and teens. I am perfectly capable of handling my own life. But my daughter and son-in-law consistently belittle me, tell me I am incapable of doing things without their help and tell me that I need to move in with them because I can’t live on my own. In addition, my son-in-law frequently goes into rages and yells at me for not accepting their help.

The situation is making me depressed and causing me to doubt myself in ways I have never doubted myself before.

What do I do?

The situation you are describing is similar to other situations I hear about in my counseling practice with older adults. These kinds of dynamics occur in some (but certainly not all!) families and play out in several variations.

Motives for the controlling behavior on the part of adult children are not the same for everyone. Most frequently,

18 Healthline

there is an genuine desire for their parent to be safe and cared for, but in some cases the motive arises from parent-child issues that have never been addressed.

Unresolved anger and hurt in the adult child and shared with their spouse can lead to a distorted portrayal of the parent. And, let’s face it, some elderly parents can be difficult, controlling, and have unresolved issues with their adult children. The road often goes two ways.

Regardless of the origin of the difficulties, older parents and adult children are both responsible for trying to communicate and create a healthier dynamic. However, sometimes the dynamics are so entrenched that they cannot be altered without outside help from a counselor or geriatric professional.

In your situation, the perception of diminished capacity is inaccurate and sounds like a pretext for control and the expression of anger. You do not have to put up with this type of treatment. The

son-in-law’s frequent expressions of rage and both adult children’s consistent criticism and devaluing statements cross the line into verbal and emotional abuse and calls for intervention if you cannot work it out with them.

While any single comment, fight or act of control would not likely be considered abuse, an ongoing pattern of behavior would. If you are capable and pretty independent, you can choose how much time you spend with them and how much information you disclose. It is important to protect your autonomy unless you truly need help. For older adults who are not capable of managing their own affairs it is important to line up assistance, but this may need to come from people and agencies other than family. In either case, drawing clear boundaries around acceptable behavior and treatment of one another is essential.

It is important for you to establish new norms at this stage of the relationship;

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otherwise this behavior is likely to persist and worsen over time. If you need help, I strongly suggest you consider short-term counseling to get support and brainstorm strategies for dealing with the family situation. Help may also be available through the Area Agency on Aging, Human Services agencies that deal with elder abuse, and the numerous programs for seniors available in this area. I wish you the best and encourage you to empower yourself and do whatever is needed to limit or reverse the damage. There is a lot that can be done.

You need not feel hopeless.

Dear Dr. Beth, I am a 27 year old man and I have been completely independent from my family since finishing college when I was 22. My family and I live in the same town and get together for family events on a somewhat regular basis, but other than that our lives really don’t overlap a whole lot. My question is about my relationship with my father. It is a very strained relationship and has been since my middle teen years. I thought it would get better when I became an independent adult and in some ways it has, but it is still a very poor relationship. He is quite critical of me, my lifestyle, my decisions, my clothing, my work—pretty much everything about me. I have tried blowing his comments off, confronting him, and

August 27, 2015

everything in-between but nothing works. I don’t want to quit seeing my mom and sisters that still live at home, but I am so sick of dealing with my dad that I am starting to avoid my family. Any ideas about what else I can do?

Your relationship with your father certainly sounds troubled and destructive.

The patterns of interaction sound very entrenched. That is not to say that they cannot change, but they are not likely to get better without help.

I don’t know the details of all the strategies you have tried, but it sounds like they have not accomplished any fundamental change. At this point, your best option may be to limit even further the time you spend around your

father. I realize that you don’t want to create distance from your mother and sisters but I’m sure this situation is also distressing for them.

I think the best short-term solution is to spend time with family primarily when your father is not home or spend time with your mother and sisters outside the home.

Hopefully, your mother and sisters will not meet with too much critical behavior on the part of your father, but the responsibility for stepping up to maintain their relationship with you also lies with them, most specifically with your mother. If your family is open to it, family counseling involving you and your dad or you and both parents may be very helpful. Even if your father doesn’t want to participate, support is also available

to you as an individual. toxic people in your life will It sounds like you want enhance your sense of welland need to individuate from being, increase your happiyour family, but also want ness and improve the quality to maintain a healthy and of your relationships with warm relationship with them, other family and friends. especially with your mom and Uncommon Sense sisters. There with may not be a Beth Firestein lot you can do about yo relationship Dr. Beth Firestein is a licensed with your psychologist. She has 27 years father at of therapy experience and has this point, but you can practiced in Loveland for more make efforts than 16 years. to maintain your other She may be reached by calling her family relationships. office at 970-635-9116, via email Limiting at firewom@webaccess.net the time or by visiting bethfirestein.com. you spend around

Honoring Every Moment of Life Pathways Hospice not only proviides compassionate and comprehensive care for those who have an advaanced medical condition, but strives to o address their emotional and spiriitual needs as well. Our Grief & Loss Program is a nationally recognizeed leader in providing a comprehensive range of grief counseling and support services and the only on ne in northern Colorado serving thee community since 1978.

www.pathways-care.org 305 Carpenter Road, Fort Collins • (970) 663-3500

August 27, 2015

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Healthline 19

HL health event Discovering healing and health at the Belu Olisa Holistic Fair

By Rhema Zlaten, Healthline Magazine With a focus on discovering aspects of the self through alternative health options, the 33rd annual Belu Olisa Holistic Fair opens September 19 for a two-day event at the Larimer County Fairgrounds.

This community event celebrates the growth of holistic practices, and offers a learning opportunity for people seeking complementary (and alternative) techniques for wellness.

Joanna Yaromy, the program director and instructor of the holistic health and massage therapy programs at Front Range Community College in Fort Col-

lins and Loveland, is a regular vendor for the fair. As an expert with a pulse on the alternative health community in Northern Colorado, Yaromy explains the expansion of alternative health options in the area from a perspective of countywide growth.

“Larimer County and Boulder County in general are two of the fastest rebounding counties in the country,” Yaromy said. “And we are also some of the most progressive thinkers. Colorado and Oregon are actually the front runners in alternative health. In alternative medicine, there are at least six naturopaths who are now on my community advisory

board. And we have had an increase in midwives and doulas, and apothecaries are opening, with offerings of alternatives to mainstream pharmaceutical.”

Yaromy has seen an increase in students from around the country relocating to the Loveland area to attend the fully accredited Front Range programs in alternative health and their future massage program.

Yaromy’s personal alternative health journey began with her search for pain resolutions.

“Integrative therapy is the way to go,” she said. “It is going to meet the most person’s needs. For example, I get

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August 27, 2015

violently ill to most pain meds. But when I was trampled by a horse and almost killed, I discovered acupuncture and alternative pain management.”

Yaromy participates in the holistic health fair as a way to share her knowledge and experiences with the community.

“The fair has really emerged as a place to have fun and do a tarot reading,” Yaromy said. “But there are also unique practitioners teaching people how they can help themselves in nonchemical and nonpharmaceutical measures.”

When founder Carol Ostrom began the holistic fair in 1982 with a primary focus on metaphysics, there was no such thing as the term “holistic” in mainstream consciousness. But as the years progressed, and alternative practices such as reiki, chiropractic and massage have captured public attention, interest in the bi-annual holistic fair grew. “[The event] became a focus on mind, body and spirit with a focus on how they are all related,” Ostrom said.

“So eventually we called it a holistic fair.

We have complementary and alternative medicine, not just metaphysical events.

People are selling natural products and so now it is a much more broad spectrum of offerings. If people are brand

new, they can learn about these things.

Or if they are in this world, they can learn new information and modalities.”

Rev. Ann Rene Drewry, of Wise Woman Wellness, is an author, energy and spiritual practitioner, minister and teacher who holds a wide range of certifications and training in traditional healing therapies. She has also attended the holistic health fair as a vendor for several years.

“I love vending at them and the people who come,” Drewry said. “It is wonderful to spread information about healing. I would say that it is a great place to go if you are looking for more information. There’s a lot to choose from. Whether you speak to a vendor or a reader or attend the many lectures that are available, it is a good stepping stone for people to get more info for whatever they are interested in. It is kind of like a sampler. You can come and get a taste of healing.”

Drewry works specifically with women and children and offers consultation session focused on the whole person.

“I will do a holistic check in with them around quality of life at a physical level, an emotional level, a mental level, heart and spiritual level,” Drewry said.

“We will check in around relationship and career, and then look at the most active challenges in life. And then we

will suggest shifts and changes that she can use to move to a healthier state of being and a more rich and satisfying life. I work with students who may be overly sensitive, or parents who want to try something before trying medication with ADHD. I also work with a lot of women who are coming off of antidepressants or anti-anxiety drugs, with doctor’s assistance, from working with complementary assistance to wean off of the drugs and ease that support from an herbal and nutritive perspective. I do a lot of work in reclaiming self relationship to the body.”

Ostrom hopes to help create connections for the public to practitioners such as Drewry and Yaromy in an open and engaging environment at the holistic fair.

“Who will come to the fair?,” Ostrom said. “Somebody who has been really curious about this stuff and they want to just learn more. Someone may get a reading and some bodywork. They might talk to a naturopath about aches and pains and symptoms. They might go to some lectures and learn about stones and crystals, or how to use essential oils. And then people who have been coming for years will come in and touch base.”

IF YOU GO...

WHEN: September 19 - 20, 10 a.m. – 5 p.m.

WHERE: The Ranch, Larimer County Fairgrounds, McKee Building, 5280 Arena Circle in Loveland COST: $6 Single Day Ticket / $9 Weekend Ticket, Children 12 and under are FREE Get a $1 Discount with nonperishable food donation.

INFO: For more information,call Carol Ostrom at 970.472.0200 or visit Holistic-Fairs.com

August 27, 2015

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Healthline 21

HL fitness

How to overcome the

TOP 5 FITNESS BARRIERS Mayo Clinic News Network (TNS) Sticking to a regular exercise schedule isn’t easy.

After all, there are plenty of potential hindrances — time, boredom, injuries, self-confidence. But these issues don’t need to stand in your way.

Darcy Reber, nurse practitioner at Mayo Clinic Health System in Cannon Falls, shares practical strategies for overcoming common barriers to fitness.

YOUR FINANCIAL PORTFOLIO is like your Health...

Why spend time on dirty dishes when you could be taking cooking classes?

You need a check-up on a regular basis.

Residents at Bethesda know that saying “yes” to Assisted Living means enriching your life, not giving it up.

Andrew Moore with the Investment Centers of America, Inc. would like to help you make sure that what you have sufficiently meets your current needs. It’s easy. Contact us today to set up an appointment. No obligation. The appointment is FREE and the coffee is on us.

Investment Centers of America, Inc. (ICA), member FINRA, SIPC, and a Registered Investment Advisor, is not affiliated with Home State Bank. Securities, advisory services and insurance products offered through ICA and affiliated insurance agencies and are * not insured by the FDIC or any other Federal Government agency * not a deposit or other obligation of, or guaranteed by any bank * subject to risk including the possible loss of principal amount invested.

Financial Advisor

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22 Healthline

With So Much Out There, What’s Not To Love?

Park Regency Loveland has an abundance of activities nearby including The Promenade Shops at Centerra, a beautiful shopping and dining destination.

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

Please Connect With Us!

(970) 461-1100

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Call today! Join us for a

complimentary lunch and tour.

August 27, 2015

“I’m self-conscious about how I look when exercising.”

“I’m too lazy to exercise.”

If the mere thought of a morning jog makes you tired, try these thoughts on for size: • Set realistic expectations. If your mental bar is too high, you might give up without even trying. Start with a walk around the block. Don’t give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you’ll no longer feel worn out.

Don’t get down on yourself! Remind yourself what a great favor you’re doing for your health, or focus on how much stronger you feel after a workout.

• Avoid the crowd. If you’re uncomfortable exercising around others, go solo at first. Try an exercise video or an activity-oriented video game. Or consider investing in a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment.

• Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy.

• Schedule exercise as you would schedule an important appointment. Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.

• Focus on the future. Praise yourself for making a commitment to your health.

And remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well.

“I think exercise is boring.”

It’s natural to grow weary of a repetitive workout day after day, especially when you’re doing it alone. But exercise doesn’t have to be boring.

• Choose activities you enjoy. You’ll be more likely to stay interested. Remember, anything that gets you moving counts.

• Vary the routine. Rotate among several activities — such as walking, swimming and cycling — to keep you on your toes while conditioning different muscle groups.

“I don’t have enough time to exercise.”

Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.

•

Squeeze in exercise throughout the day. If you don’t have time for a full workout, don’t sweat it. Shorter spurts of exercise, such as 10 minutes of walking spaced throughout the day, offer benefits too. Additionally, you can try office exercises.

•

Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you’ve adjusted to early-morning workouts, add another day or two to the routine.

•

Drive less, walk more. Park in the back row of the parking lot or a few blocks away and walk to your destination.

•

Revamp your rituals. Your weekly Saturday matinee with the kids or best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.

• Join forces. Exercise with friends, relatives, neighbors or coworkers.

You’ll enjoy the camaraderie and the encouragement of the group.

• Explore new options. Learn new skills while getting a workout. Check out exercise classes or sports leagues at a recreation center or health club.

“I’m too tired to exercise after work.”

No energy to exercise? Without exercise, you’ll have no energy. It’s a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself.

• Try a morning dose of exercise. Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.

• Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.

• Be prepared. Make sure you have comfortable shoes and loose-fitting clothes for exercising. Take them with you to the mall or when you travel.

(Mayo Clinic News Network is your source for health news, advances in research and wellness tips.)

August 27, 2015

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Healthline 23

PAID ADVERTORIAL

MCR’s heart program meets highest standards The cardiovascular pro-

program in northern Colorado. “The implementation of the American College of Cardiology guidelines required successful coordination of the cardiovascular team and emergency personnel and is a critical step in saving the lives and improving outcomes of heart attack patients.”

gram at Medical Center of the Rockies in Loveland was recently honored with the American Heart Association’s Mission: Lifeline Heart Attack Receiving Center - Gold Plus recognition and the American College of Cardiology’s NCDR ACTION RegistryGWTG Platinum Performance award.

By Kelly Tracer, UCHealth Two national organizations have recognized Medical Center of the Rockies for providing the highest standard of care for heart attack patients.

The American Heart Association and the American College of Cardiology recently honored MCR with two of their highest awards for providing an exceptional system of care – from the 911 response to followup care – for heart attack patients.

While both of the honors are based on several performance indicators, one of the most significant factors that sets MCR’s program apart from others nationally is the hospital’s streamlined process and team framework that results in a door-toballoon time that exceeds national standards.

A door-to-balloon time is a core quality measurement that reflects the amount of time that passes from the moment a heart attack patient enters the facility to the moment the blocked artery is reopened in the cath lab. The more time that elapses before

24 Healthline

the vessel is opened, the more damage to the heart, which can have long-term consequences and reduce the chance that a patient can return to a normal lifestyle.

The American College of Cardiology’s national initiative to improve care for heart attack patients calls for a doorto-balloon time of 90 minutes or less for at least 90 percent of patients. In the past 12 months at MCR, the average door-to-balloon has been 40 minutes, and the fastest has been 18 minutes.

“We would not have these kind of results without the continued commitment and efforts of all those staff who care for our heart attack patients,” said Dr. Brad Oldemeyer, medical director for UCHealth’s cardiac cath labs in northern Colorado.

The American Heart Association’s Mission: Lifeline Heart Attack Receiving Center – Gold Plus recognition goes to programs that exceed the organization’s high standards for two years in a row. MCR is one of only three accredited Heart Attack Receiving Centers in Colorado and the only facility in northern Colorado with this designation.

This is the third straight year that MCR also has been

recognized with the American College of Cardiology’s NCDR ACTION RegistryGWTG’s Platinum Performance award. With only 319 hospitals nationwide to receive the honor, the award applauds MCR’s commitment and success in implementing a higher standard of care as outlined by the American College of Cardiology/American Heart Association clinical guidelines and recommendations.

“The American College of Cardiology and the American Heart Association commend MCR for its success in implementing standards of care and protocols. The full implementation of acute and secondary prevention guideline-recommended therapy is a critical step in saving the lives and improving outcomes of heart attack patients,” said Dr. James Jollis, ACTION Registry-GWTG chairman and professor of Medicine and Radiology at Duke University Hospital.

“These recognitions are a proud achievement for MCR. They reflect the hard work and dedication of the staff who care for some of our most seriously ill patients and their families,” said Rob Wagner, director of UCHealth’s cardiovascular

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Why call 911 when heart attack symptoms arise?

When it comes to heart attacks, the experts at University of Colorado Health emphasize that time is muscle.

It’s important that heart attack patients get to a lifesaving procedure to unblock an artery as soon as possible.

It all starts with the expertise and coordination of local emergency medical services crews in the field. They can diagnose a heart attack on scene, send the alert that gets the heart team at the hospital in motion and start treatment while enroute to the hospital.

That’s why the experts advise calling 911 immediately when someone is experiencing heart attack symptoms instead of driving to the hospital themselves.

August 27, 2015

HL health calendar BREAST CANCER SUPPORT GROUP

CHRONIC OBSTRUCTIVE PULMONARY DISEASE

BREAST-FEEDING SUPPORT GROUP

DIABETES INFORMATION 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

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 Third St., SE, Suite 100, Loveland When: 1st and 3rd Thurs. of themonth, 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

August 27, 2015

Where: McKee Conference and Wellness Center, 2000 Boise. Ave. When: Tues., 1-3 p.m.

Cost: FREE Call: 970.635.4015

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 Sept. 24: Diabetes & Avoiding the Medicare Donut Hole (& Other Tips for Open Enrollment) Phoebe Hawley – Outreach Program Manager - Season’s Club 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: 970.635.4172

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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, 5:30-6:30 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.

(September 8, 22, October 6, 20, November 3, 17, December 1, 15) Cost: Free Information: firewom@webaccess.net

Healthline 25

PAID ADVERTORIAL

Easy Tips for a Healthy School Year Lots of preparation goes into getting kids ready to go back to school.

In the midst of getting new school supplies, clothes and books, don’t overlook healthy eating and lunch box packing. Healthy eating can stabilize children’s energy, sharpen their minds and even out their moods. Children participating in sports need to have enough energy to get through extracurricular activities after school. They need a healthy combination of protein, carbohydrates and fat to help maintain energy levels.

A general guideline: Busy, active children need three meals per day along with two to three snacks. Here are a few tips to help make meals easier: Use the basic concept of the Choose my Plate (ChooseMyPlate. gov), where half the plate comes from produce, a quarter from a protein source, and a quarter from grains and starches. School lunch programs have made improvements to include more fresh prepared meals to assure a nutritionally balanced lunch. Check the school lunch menu, then decide

He al thy Recipe s BAKED OATMEAL CUPS

4 eggs or 1 cup egg substitute (equivalent to 4 eggs) ½ cup canola oil ½ cup unsweetened applesauce 2 /3 cup sugar 2 cups milk –1 % ½ teaspoon baking soda

with your kids the days they want to take their lunch to school and use the ChooseMyPlate.gov guidelines to assist you in packing creative options.

Plan ahead and make some meals that yield leftovers. To prepare for the week: • Cook extra chicken so you can add it to a whole-grain tortilla wrap, a salad or sandwich.

• Prep fruits and veggies ahead of time, saving precious time in the morning and filling your fridge with easy-to-grab, healthy eating choices.

• Bake healthy snacks like muffins or homemade granola bars. This will save you money, too.

• Pack lunches the night before; get the kids involved.

Avoid processed foods that contain hydrogenated oil, added sugar, color and additives. Many store-bought snack foods are high in processed carbohydrates, giving kids a sugar high then low energy levels later. Some healthy snack options to try could be: • Trail mix containing nuts, oats and unsweetened dried fruits • Apple slices dipped into a natural nut butter

1 teaspoon baking powder ½ teaspoon salt (optional) 1 ½ tablespoon cinnamon (try Saigon cinnamon) ¼ cup dried cranberries 1 granny smith apple – grated 2 Gala apples- grated 6 cups quick oats

Mix together the egg substitute, oil, applesauce and sugar.

Add the milk alternately with the rest of the ingredients. Spray muffin tins with cooking spray. Pour mixture into the prepared muffin tin, filling ¾ full and bake at 375˚F for 12-15 minutes or until a toothpick inserted in the center comes out clean. Serve with fat-free vanilla yogurt and berries if desired. Makes 24 muffin cups.

Nutrition Information: Serving size 1 muffin. Calories 179;Total fat 6.7g; Saturated fat 0.7; Cholesterol 0.6mg; Sodium 122mg; Total Carbohydrate 25.2g; Dietary fiber 2.8g; Protein 5.4g

26 Healthline

• Hummus with bell peppers, cucumbers and carrots One of the most important things kids need to start the day is a healthy breakfast with a quality protein source, a healthy fat and a carbohydrate source to help them be more alert and focused at school. Try some of these ideas as easy options for breakfast: • Baked Oatmeal Cups (see recipe) • Mini Omelet Breakfast muffins (see recipe) • Yogurt parfait (layered yogurt, granola, fresh fruit) Help kids stay hydrated by sending them to school each day with a full water bottle. Encourage them to drink it in the morning, refill at lunch and again in the afternoon. If they are doing sports after school, make sure they have a full water bottle then, too.

Encouraging healthy eating now can make a huge impact on lifelong habits!

This article contributed by Mary Branom, a Banner Health registered dietitian. For more fun cooking tips, join us for one of our cooking classes.

Visit www.BannerHealth.com/NoCoWellness for more information.

OMELET MUFFIN CUPS 4 eggs 1 cup liquid egg whites 2 /3 cup skim or 1% milk ½ cup cheddar cheese 2 cups of diced vegetables of your choice (red peppers, asparagus,broccoli, mushrooms, onions,

green chilies etc. be creative!) ½ teaspoon dry mustard ½ teaspoon onion powder ½ teaspoon garlic powder ½ teaspoon pepper ¼ teaspoon salt

Combine eggs, milk, veggies and spices. Whisk together until well blended. Spray muffin tins with cooking spray. Pour the egg mixture into the sprayed muffin tins and bake in a pre-heated 350°F oven for 20-25 minutes or until set. Makes 12 muffin cups.

Nutrition Information: Calories 127; Protein 15g; Carbohydrate 8g; Total Fat 3.6g; Saturated fat 1g; Cholesterol 6.7mg; Sodium 271g; Fiber 0

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