Healthline March 2011 by Loveland Reporter Herald

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 3

contents departments Nutrition Counting cholesterol Nutrition Quiz Nutrition in a nutshell Fiber: why you need more

Page 5 Page 7 Page 14 Page 18

Fitness Exercises for your Page 15 gluteus maximus Buying fitness equipment Page 23

Senior Health Work out for mental health Page 24

also inside Hearing impaired teens go high tech ....... pg. 16 Exercise as a family .................................. pg. 17 Crandoodles .............................................. pg. 20 Uncommon Sense with Dr. Firestein ........ pg. 21 Attend Loveland health fairs ..................... pg. 22 Loveland health briefs .............................. pg. 26 Loveland health calendar ......................... pg. 26

features Jess No Less: Jessica Benes begins an a.m. workout program Page 4 Lose the Junk: Remove junk food from your childrenâ&#x20AC;&#x2122;s diet Page 6 Health in a Handbasket: Taking a Max Muscle approach to my nutrition Page 8 Health Hero: Board of Health recognizes contributions to public health Page 10 Healthy Drinking: Enjoy alcohol without wrecking your diet Page 12

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

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

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

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

Jess No Less

let the a.m. workouts begin

Jessica Benes Reporter-Herald

hit a weighted ball with my face twice this month and fell off a machine. My new trainer only laughed a little. Guess what I went and did? Started working out with a personal trainer at Orchard’s Athletic Center. “Are you going to write about what a whiner you are to all of Loveland?” my trainer Brad Sawatzky asked me during my second training session. Yes I am. I get up at 5:15 a.m., eat two pieces of multi-grain toast with peanut butter, head to the gym and do a lot of things that make me sore for days but are for the betterment of my body. I think. I’m not a morning person. People who get up before 7 a.m. baffle me. However, I decided to make a commitment, stick to it and see what happened. I found out that I feel really good, and I have more energy throughout the day — apart from the muscles yelling at me about how I abused them. You’re not abused, muscles, you’re getting stronger. Brad says inspiring things like: “This is going to be awesome for both of us,” “You probably can’t hear me through the wheezing,” “I saw that stink-eye,” and “I

JESS NO LESS now then

RH photos/Jade Cody

Orchards Athletic Club Fitness Director Brad Sawatzky leads Jessica Benes through an early morning workout. can’t change your habits. Only you can change your habits.” It’s actually very motivational. But don’t tell him that. I’m learning what to do at the gym when I go there, I’m accountable (which makes me get up and go) and I’m trying to eat better. “Trying” being the operative word as every time Brad asks me how my nutrition has been, I’ve recently eaten pasta for supper or drunk an alcoholic beverage. I’m working on that. This stuff doesn’t happen overnight. No pasta in the evenings apparently. And did you know you should eat something before you go work out, because cars can’t run without gas? Brad, fitness director at Orchards (orchardsbrad@gmail.com), offers the following advice when starting to work out: • Burn more calories than you take in, either by exercising more or eating less. That one should be a no-brainer. • Exercise in the morning if possible, because it will boost your metabolism and everything you do first thing in the morning sets it for the

rest of the day. • Eat a protein and complex carbohydrate before going to the gym. Avoid citrus and dairy, which can cause irritation or an upset stomach. • Set a reasonable goal for the week. Don’t jump from zero days of exercise to four days. Starting out with big goals might set you up for failure, because you’ll burn out quickly and get too sore. “It’s that ol’ slow and steady wins the race,” Brad said. • Don’t focus on the same muscle group every day. Alternate days. Muscles need 4872 hours to recuperate. • Do 45-60 minutes of high intensity exercise in a workout coupled with a balanced diet for the best results. “The key to fitness is quality, not quantity,” Brad said. Jessica Benes is a newsroom assistant and writer for the Loveland ReporterHerald. This column is meant to encourage people struggling with healthy-eating and weight loss by offering advice from experts and sharing her own progress. Contact Benes at jbenes@reporter-herald.com.

Jess No Less

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 5

Nutrition

cholesterol

counting cholesterol

by the numbers Whole milk (1 cup):33 mg Low-fat milk (1 cup): 10 mg Non-fat milk (1 cup): 4 mg Whole yogurt (1 cup): 29 mg Non-fat yogurt (1 cup): 10 mg Butter (1 tsp): 11 mg Margarine (1 tsp): 0 mg Egg (1): 212 mg Salmon (3.5 oz):63 mg Crab (3.5 oz): 52 mg Lobster (3.5 oz):71 mg Shrimp (3.5 oz):194 mg Squid (3.5 oz): 231 mg Lean beef (3.5 oz): 78 mg Shrimp: 194 mg Sirloin (3.5 oz):89 mg Veal (3.5 oz): 135 mg Lamb shank (3.5 oz): 106 mg Pork tenderloin (3.5 oz): 79 mg Pork chop (3.5 oz):85 mg Ham (3.5 oz):53 mg Chicken, no skin (3.5 oz): 85 mg

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ndividuals are often told to monitor their cholesterol consumption. This can be difficult if people donâ&#x20AC;&#x2122;t know how much cholesterol their daily diet contains. People with heart problems or at risk for heart problems or those with high cholesterol will often be instructed by a doctor to make dietary changes to reduce cholesterol consumption. Generally the guideline is to take in 300 or fewer milligrams per day of dietary cholesterol. Cholesterol is only found in foods that come from animals. This means that fruits, vegetables and grains will not have any cholesterol, unless they are mixed with animal products, such as in baked or processed goods. To help people make smarter choices about foods and to learn the cholesterol content of many of their favorite choices, hereâ&#x20AC;&#x2122;s a list of the cholesterol content of Egg: 212 mg common menu items.

Source: Courtesy of the UCSF Medical Center)

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lose the

junk Alison Johnson McClatchy-Tribune

ids used to a steady diet of sugar and fat can change — and parents can help make the switch less painful. “It’s about balance,” said Babs Benson, R.N., director of the Healthy You weight management program at Children’s Hospital of the King’s Daughters in Norfolk, Va. “Frequency and quantity are key.”

Get rid of junk. If big bags of chips and candy aren’t in your pantry, no one can raid them.

Emphasize moderation. Offer junk food occasionally — not daily — and keep portion sizes as small as possible.

Educate kids. Explain that you’re making a change not to punish them but to help them be stronger and smarter.

Introduce healthier snacks. Instead of Oreos, offer sweetness in the form of graham crackers or small boxes of raisins. Try fun shapes — like celery stalks with peanut butter and raisins, aka “antson-a-log” — and healthy dips such as hummus.

Make homemade versions of favorites. Create pizzas with wholewheat English muffins, tomato sauce and low-fat mozzarella cheese, or cook fries by spraying potato wedges with olive oil, sprinkling on salt and baking at 375 degrees for about 15 minutes per side.

Don’t cut out snacks. Kids need them to maintain energy. Just put out healthy choices when you know they’re hungry, perhaps with a small treat on the side.

Offer non-food rewards. Stop using junk food as a prize for good behavior.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 7

nutrition quiz:

government guidelines By Sam McManis â&#x20AC;˘ McClatchy-Tribune

eady for some light reading? Light as in eating light. Try the government-issued report â&#x20AC;&#x153;Dietary Guidelines for Americans.â&#x20AC;? Take our quiz based on facts and recommendations we gleaned from the guidelines.

What percentage of the calories in peopleâ&#x20AC;&#x2122;s diets should come from saturated fatty acids? a) Less than 5 percent b) Less than 10 percent c) Less than 25 percent

What is the recommendation on alcohol consumption? a) Three drinks a day for men, two for women b) One drink for men and women c) Two drinks for men, one for women

The report calls for people to limit their daily cholesterol intake to 300 milligrams. Which of the following exceeds that limit? a) 3.5 ounces sponge cake b) One boiled egg c) 3.5 ounces beef kidney

The maximum daily sodium recommendation is 2,300 milligrams. But what are the stricter sodium guidelines for those 51 and older, or those of any age who are African American or have hypertension, diabetes or chronic kidney disease? a) 1,500 mg b) 1,000 mg c) 750 mg

True or false: Pregnant women should limit white tuna to 6 ounces a week due to high methyl mercury content.

Answers 1: b; 2: c; 3: c (boiled egg: 225 mg; sponge cake: 260 mg; beef kidney: 375 mg); 4: True.; 5: a Source: www.cnpp.usda.gov/dietaryguidelines.htm

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Health in a Handbasket

eating the

max way Time to cut body fat following a Max Muscle meal plan Jade Cody Special Sections Editor

his month for Health in a Handbasket, I decided to try to re-mold my body a bit, tightening up the squishy parts and increasing lean muscle. In short, be more like an F-18, if I may, Mr. Sheen. I weighed 155 pounds at the beginning of this experiment on Feb. 21. My goal is to put on 10 pounds of lean muscle and one pound of mustache while cutting my body fat at a rate of a pound a week. To

do it, for the next eight weeks I am following a strict and nonsensical nutritional regimen, complete with supplements, as prescribed for me by Chris Mader, Max Muscle’s inhouse Certified Nutrition Coach. Mader put me on a balanced diet spread over six meals a day, along with supplements from Max Muscle (which I will most certainly pretend are steroids to fake out my muscles). I plan to drink the protein shakes through a syringe for maximum effect. If I could inject them into my rear cheek, I’d do it. Anyway, Mader explained to me that eating small, moderate amounts of calories throughout the day teaches my metabolism to be more efficient. With a more efficient metabolism, and the right balance of protein and calories, he said I would build more lean muscle and rid my body of fat. During my initial consultation, Mador took my physical stats (basic things such as height, weight, my thread count —

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

Health in a Handbasket Egyptian Cotton of course) and then measured my body fat. He used a machine that I held in my hands, and it shot some type of electrode submarine through my body, very similar to what happens in the movie “Fantastic Voyage.” The people on the submarine then used carpentry equipment, plunger shoes and tiny ropes to traverse around and measure my fatty parts. Then they sent the results back to Mador by way of walkie-talkie. It was a very, very exciting process. Plus, once it was over I got to keep the submarine, which is just awesome for bath time. Anyway, I almost fell out of my chair when Mador read my fat number aloud. My body fat is at a squishy 13.5 percent. I was expecting sub-10, but I know my submarine buddies would not lie. So by putting a little color on my fork, along with about a truckload of protein and a dash of magical elixirs, I will become a lean, pretty nice actually, machine. I’ll let you know the results next month.

a typical day in my mouth MEAL ONE

MEAL FOUR

3 cups skim milk 1 scoop Max Muscle Gourmet Protein Mix 1 apple 6 mixed nuts

1 cup skim milk 1 scoop Max Muscle Gourmet Protein Mix

MEAL TWO 3

/4 oz. pretzels 1 scoop Max Muscle Gourmet Protein Mix

MEAL THREE 3 cups skim milk 5 oz. beef 1 cup carrots, raw 6 mixed nuts

MEAL FIVE 1

1 /2 cups pasta 5 oz. lean beef 1 /2 cup spaghetti sauce 8 large olives

MEAL SIX 1 cup skim milk 1 scoop Max Muscle Gourmet Protein Mix

13.5%

....

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Public Health in Action Local award commends advocates of public health in Larimer County Jennifer Lehman Special Sections Reporter

ach year the Larimer County Board of Health presents the Joseph Jabaily Public Health Hero Award, recognizing an individual or group that has made a significant contribution to public health or contributions to public health over time. The award is named for Dr. Joseph Jabaily, a Loveland neurologist killed in a charitable biking race in 2004. Jabaily was an example of public health in action, said Dr. Adrienne

LeBailly, director of the Larimer County Department of Health and Environment, demonstrated through both his professional practice and work as a volunteer on his free time. Jabaily was a member of the Thompson Valley School District Board of Education and at the time of his death was running for legislature as an independent with plans to advocate for public health, health care for the uninsured and education. When he died, the board of health considered it a great loss for the local community, county and state, LeBailly said.

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Public health is looking at the health of an entire community, LeBailly said, frequently not through medical care, but through other tools and efforts. The Department of Health and Environment asks, what can we do to improve the overall health of the people of Larimer County?, LeBailly said. “I think the award has been phenomenal — public health is not something the community sees or recognizes,” said Carol Plock, executive director at the Health District of Northern Larimer County. “It’s that thing that helps keep people safe without them even knowing it.” Last spring, Carol Plock and the Health District of Northern Larimer County, where Plock is the executive director, jointly received the 5th Joseph Jabaily Public Health Hero Award for their significant contributions in the community campaign to prepare for the H1N1 flu and coordinate vaccination clinics in 2009. The mission of the Health District of Northern Larimer County is to improve the health of our community, Plock said. LeBailly said both Plock and the Health District were key players in preparing for the virus and that Plock put together a pandemic flu planning committee even before the Health Department. At the beginning, Plock said, “We didn’t know what was going to happen. It was a pretty virulent disease; unknown, potentially lethal, and no vaccine at that point in time. “What was amazing was our community’s willingness to step up and meet that challenge together.” The Health District employed their already close relationship with the Larimer County Department of Health and Environment, and collaborated with players across the community including CSU and hospital systems. Plock said the project was a complete partnership. “The Health Department deserves the award just as much as we do, but they give it so they can’t get it.” Plock said she was surprised to receive the award, “but it was incredible to realize that people recognized

how much intensive hard work had gone into that prior year.” “I really appreciated the recognition going to the whole health district, it wasn’t just me,” with many staff members setting aside their lives and working long hours, Plock said. You just roll up your sleeves and you provide the services that the community desperately needs, Plock said, “I was so proud of my staff for being able and willing to do that.” The infrastructure developed to deal with the H1N1 preparation and seven vaccination clinics proved essential when the Health District, Health Department, CSU and the state coordinated two vaccination clinics in a week’s time in response to the meningitis outbreak last year. The outbreak in Fort Collins killed three men in a recreational hockey league and later a CSU student. “Once you have that experience and relationships with other organizations, it is much easier and quicker to pull it together again,” Plock said. Over 10,000 meningococcal vaccinations were administered in two day-long clinics. The first day is thought by many to be the largest vaccination clinic yet in Larimer county and perhaps the state, Plock said, with 7,600 vaccinations. The state provided the vaccinations for no charge. Plock said relationships between organizations are essential during large public health risks. “It takes more than one organization, often, to deal with huge public health risks, what (this award) does is help us recommit to having close relationships with the other partners so when a need comes up, we can organize very rapidly and know exactly how to react.” “I think it was remarkable for them to honor Joe Jabaily, because he was just one of those totally dedicated human beings, but I really hope that (the award) continues over the years because I think it does make a big difference to those who receive it and to our communities understanding of public health. It’s an infrastructure you would not want to go away.”

Nominations for 2011 Public Health Hero Award due March 31

he Larimer County Department of Health and Environment is currently collecting nominations for 6th Joseph Jabaily Public Health Hero Award. The recipient is chosen by the Larimer County Board of Health. Nominations are due on March 31. Individual criteria for nominees are: • Nominees must either live or work in Larimer County. • Nominee does not need to be a public health professional (could be a judge, a volunteer, a teacher etc). • Nominations can be either for an individual or a team effort. • Nominee cannot be a current employee of the Larimer County Department of Health and Environment or a current Board of Health member. Former recipients of the award are environmental scientist Frank Vertucci, Ph.D., 2006; local obstetrican/gynecologist Larry Kieft, MD, 2007; Jane Higgins, MD, physician at CSU’s Hartshorn Health Service, 2008; Lupe Harbison, local health educator and promotora, 2009; and Carol Plock, director of the Health District of Northern Larimer County, 2010. For more information, go to www.larimer.org or call 970-498-6700. — Source: Larimer County

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

Calorie Buzz

Balancing the liquid calories, health benefits and risks of alcohol

It all seems to circle back Kee Medical Center. Jennifer Lehman Special Sections Reporter to that tricky, all encompassKey words here: per day.

n the past several years, multiple studies have come out touting the health benefits of limited alcohol consumption. How can one balance the health benefits of those fermented hops and grapes with the additional calories and health risks?

ing health (and life?) rule — be it twinkies or margaritas (or swearing, or intense public karaoke moments.) — moderation. Moderate alcohol consumption is defined as one drink a day for women and one-to-two drinks a day for men, said Elizabeth Long, registered dietician with Mc-

benefits, as drinking more than that on average in“You don’t get to save that creases risks for a host of medical problems including all up for the weekend.” So what counts as a drink? liver failure to type 2 diaRecommended serving size betes and cancer of the upper gastrointestinal track and is as follows: colon, according to the Beer, 12 ounces; wine, 4 ounces; 80-100 proof liquor, CDC. Stick to moderate intake 1-1.5 ounces. and potential benefits Moderate alcohol coninclude a lower risk of sumption is also key to reaping the potential health cardiovascular disease.

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A small increase in the good kind of cholesterol, HDL, happens regardless of the type of alcohol, Long said, but cautions that the best way to raise that good cholesterol is through physical activity. “It is important to know that we don’t recommend that people start drinking if they don’t already,” Long said. People hear that drinking red wine is a good source of antioxidants and flavonoids, Long said, but so are fruits and vegetables. Other health benefits associated with moderate alcohol intake include a lower overall risk of death for middle age and older adults and maintenance of brain function later in life. But the CDC points out that moderate drinking is also associated with an increased risk of breast cancer, violence, drowning and auto injuries. Current moderate drinkers should also be aware of health conditions that can be complicated by alcohol consumption, Long said, and ask their physicians about alcohol intake. Neither the American Heart Association or the CDC recommend taking up drinking, or drinking more, in an effort to reap the health benefits linked to alcohol. Portion control is not only key to enjoying alcohol safely but for staving off the added calories they bring to any diet. As for calories: “Don’t start, if you don’t already drink, if you do already, make it fit within your total daily eating plan so that you aren’t consuming too many calories,” Long said. Wines, red and white, are comparable in calories with a difference of 5-10 per serving, Long said, so it’s really a matter of portion control than the type of wine. Maryam Dadkhaha, a registered dietician with the Nutrition Services at Hartshorn Health Services at CSU, works with college students to develop and maintain healthy lifestyles. If looking to cut alcohol as a means of reducing caloric intake, she recommends cutting back slowly, until reaching the number of drinks that fits your goals. “Wine coolers, margaritas, strawberry daiquiris, rum and cokes — that’s where the extra sugar does come in,” Long said. Long recommends using soda water or plain water for mixing instead, and light beers to reduce calories. For microbrew buffs who simply cannot consume mainstream light-calorie beer, it’s OK, there might just be some additional planning involved. As a dietician, Long said that she can help fit any drink into anyone’s meal plan if it doesn’t have additional sugar-laden liquids.

Counting the Calories Average calorie content of common alcoholic beverages, according to the National Institute for Health. Check out its alcohol calorie calculator at http://rethink ingdrinking.niaaa.nih.gov/Tools Resources/CalorieCalculator.asp Beverage

Four substances provide your body with calories: Fat, carbohydrates, protein, alcohol, though alcohol is not required for survival. Alcohol has 7 calories per gram, second to fat at 9 calories per gram, carbohydrates and protein calories are both measured at 4 calories per gram. -- McKinley Health Center, University of Illinois at Urbana-Champaign

Serving Calories

Regular Beer

149

Light Beer

110

80-proof gin, rum, vodka, whiskey, tequila

1.5

Brandy, cognac

1.5

Liqueurs

1.5

188

Red Wine

Dry White Wine

Sweet Wine

126

Sherry

Port

Champagne

Vermouth, sweet

140

Vermouth, dry

105

Martini (traditional)

2.25

124

Martini (dry)

139

Cosmopolitan

2.75

146

Mojito

143

Piña Colada

460

Manhattan

3.5

164

Whiskey sour

122

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

nutrinition a

improve your

nutshell

bottom line William Hageman Chicago Tribune

Nuts can be a nutritious snack Jill Wendholt Silva McClatchy-Tribune

tep away from the vending machine. Or were you going to pull the lever for a packet of mixed nuts? Nuts are an easily portable and tasty snack for busy people on the run. Tuck a bag into a desk drawer, glove compartment, purse pocket or backpack for days when the munchies strike. Recent nutrition studies rank pecans, walnuts and almonds among the most nutritious nuts because they are high in both protein and omega-3 fats. All three are excellent sources of manganese. Walnuts add omega-3 and copper. Almonds offer an excellent source of vitamin E. All nuts are high in protein, as well as good fats and fiber, potassium and magnesium. To link to the latest studies on nuts, go to www.nuthealth.org, a site sponsored by the International Tree Nut Council. Despite all the good news about nuts, it’s still a good idea to avoid tucking into a bowl at a party, or you just might wind up eating more calories than you need. Portion control is the key to enjoying The Star’s Spicy Maple-Glazed Nuts. A serving of nuts is roughly 1/4 cup, or a “handful” of nuts. We like to

use a deviled-egg plate as a serving tray at a party. Two “eggs” is equivalent to about 1/4 cup. Of course, it doesn’t really matter if guests know that little trick. Easy-to-see portions help everyone avoid the trap of mindless eating. Back at the vending machine, you might want to check the label for the amount of sodium added. A spice mixture of cumin, cayenne and maple syrup adds a spicy tang without as much salt. Shopping tip: Real maple syrup is an excellent companion for nuts. Regular or light pancake syrup can be used, but watch more closely for over-browning if pancake syrup is used. Nuts are high in natural fats, so they spoil easily. And they are not inexpensive. Buy them in bulk, then protect your investment by storing them in the freezer for up to 1 year. Serving tips: For a snack mix, combine spiced nuts with raisins, sweetened dried cranberries or chopped, pitted dried fruits, if desired.

Fitness

SPICY MAPLE-GLAZED NUTS Makes 1 1/2 cups nuts Ingredients: (6 servings; 1/4 cup each) 1 /2 cup pecan halves 1 /2 cup walnut pieces 1 /2 cup whole, unblanched almonds 1 tablespoon maple syrup 1 /2 teaspoon cumin 1 /8 teaspoon cayenne 1 /8 teaspoon salt

Directions: Preheat oven to 300 degrees. Line a 10- by -15-inch jelly-roll pan with parchment paper. Combine nuts in a mixing bowl. Drizzle syrup over nuts, then sprinkle with seasonings. Toss to coat nuts evenly. Spread nuts in a single layer on prepared pan. Bake 15 to 20 minutes, or until lightly toasted, stirring midway through. Nutritional information per 1/4 cup serving: 248 calories (76 percent from fat), 22 grams total fat (2 grams saturated), no cholesterol, 9 grams carbohydrates, 7 grams protein, 47 milligrams sodium, 3 grams dietary fiber. — Recipe developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss.

e have a real conflict when it comes to butts. Most people like them. To admire, at least. On the other hand, hardly anybody likes their own. Our butts are either too big, too small, too narrow, too flat, too flabby ... they need work. David Kirsch, a celebrity personal trainer and nutritional consultant, has seen butts from all sides. “You get somebody who’s pear-shaped, and think they have too much junk in their trunk,” he said. “It’s not quite as perky or quite as firm as it should be, it’s not as high as it should be. The opposite end is somebody that is more stick-shaped, like Twiggy, who doesn’t have hips or a butt. Some models I work with have hips but have a flat butt, a pancake butt, so you want to give them a little more meat there.” Kirsch knows butts. He wrote the book on them. Really. “David Kirsch’s Butt Book” (David Kirsch Inc.) offers a series of exercises to shrink, narrow and/or tighten your bottom. Here are three butt exercises to improve your bottom line. On each, start in a standing

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 15

Fitness

improve your

bottom line William Hageman Chicago Tribune

position. Have your feet shoulder-width distance apart, your core tight, shoulders back. After your workout using all three exercises, take a day off.

1. CROSSOVER LUNGE

house. Swing your right knee out to the side. Land (out to the side) in a wide stance squat. The position’s going to be squatting like a sumo wrestler. And give the same attitude. “Come out of the squat, bending at the waist and lifting your right leg, kick out, leading with your heel. “Do 10 to 15 on each side. It’s really cardio intense. Here the idea is you’re not only sculpting the outer thighs and lower part of your butt, but it’s also cardio, and cardio is melting fat. As you tone and sculpt your perfect buttocks, you’re going to shed the excess layers of fat.”

“Take your left leg, step forward and across the right leg and down into a lunge. Instead of the traditional lunge, you’re taking your leg and crossing the other leg and lunging down. It’s more than the quadriceps and the glutes. It’s also working the outer part of the thigh and the outer part of the butt. So for somebody, for example, who has a pear-shaped body and Photos courtesy thinks there’s too much junk, http://davidkirschwellness.com 3. PLATYPUS WALK what they’re doing is firming “This is going to focus on and lifting what you already the inner thighs and lower have. Do 15 to 20 repetitions for each leg. Do a part of the butt. For anyone who believes their lunge, come back to the starting position. butt is droopy, it’s going to lift it up. It’s like “When you do a lunge, one of my catch having a butt-lift. You’re going to start in a plie phrases is, ‘put your brain in your butt.’ The position, wide stance, second position (toes idea behind that is to really focus on your butt, turned out), hands on your hips or behind not your thighs. When you do the lunge, when your head. You start in the second position, you’re stepping in with your left leg, really anbut go down into a squat, so your thighs are chor in your leg heel. parallel to the ground. Knees are out, toes are “What you should feel, if you’re anchoring out, knees are in line with your heels, as alin your heel, you’re going to feel the energy ways with any leg exercise. through your calves, your hamstrings, right in“You’re going to waddle like a duck, back to your glutes. Your glutes primarily. I write in the book it’s great as the enemy of saddle bags. and forth, so your right leg will come forward, then your left leg, and you maintain the squat You’re not only lifting and toning your butt, you’re working the outer parts, shaving off that the entire time. Take 5 to 10 steps forward, then go in reverse. You don’t turn around; you fat.” go in reverse. Forward-reverse, forward-re2. SUMO LUNGE verse. Three to five times. In the beginning, “This is something I created for Heidi Klum. you will be able to do it a couple of times. I’d been working with her a lot before babies, You’ll feel it right away. The stronger you get, the more you can increase the number of and I’ve done them with her since. Lift your right leg, right knee up, do a circular roundtimes you do it.”

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

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signing

Hearing impaired turn to technology to communicate Metro Creative Services

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or generations, hearing impaired individuals have used sign language as a primary form of communication. Nowadays, many are turning to technological devices to “speak” and communicate on the same terms as everyone else. Smart phones that enable individuals to do everything from texting a quick message to a friend to taking and sending videos are becoming an asset to individuals who cannot hear or speak, profoundly changing the lives of deaf people along the way. Hearing impaired teenagers blend in with the scores of other teens texting about the latest gossip or homework assignments. Deaf husbands and wives are able to text to a loved one in the other room to announce dinner is ready or find out if a person is home. Instead of relying on an interpretor or pen and paper to do mundane tasks, deaf individuals can type a text message on their phones and simply show it to another person. For example, “I would like to order

meal No. 7 from the value menu.” Some mobile phones employ technology that will turn written phrases into spoken words, which can also prove advantageous to deaf individuals. Many hearing impaired people find that texting is very quick and efficient, more so than other methods of communication. Some mobile phone companies are even catering to the deaf, offering text-only plans for those who don’t need voice services. The “silent” mode on phones for hearing individuals is a viable tool for the deaf, who can rely on the vibrating device to alert to texts, e-mails, incoming photos, and more. Mobile phones can also be used to provide appointment reminders or serve as a vibrating alarm clock. Surveys by the National Health Interview Survey (NHIS) and the Survey of Income and Program Participation (SIPP) have found that as many as 22 out of every 1,000 people in the U.S. have a severe hearing impairment or are deaf. Many deaf individuals were not born that way, having lost their hearing later in life. The convenience of texting is a technological asset for hearing impaired people who want to enjoy the independence of communicating with anyone, anytime.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 17

exercise more as a

family

Alison Johnson McClatchy-Tribune

amily walks, bike rides and backyard sports games are great, but there are many ways to make fitness appealing to kids. “You are only limited by your own imagination,” says Rogenia David, owner of My Gym Children’s Fitness Center. “Once kids get going, it’s hard to stop them.” A few ideas:

Loveland Urgent Care welcomes

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TURN CHORES INTO GAMES How fast can your child sweep all the “evil monsters” — the dirt and crumbs — off the kitchen floor? How many stray socks can he find by sprinting all over the house and squatting down to look under each bed? How many bags of leaves can he fill in 30 minutes of backyard racing?

SIGN UP FOR A RACE Jogging around the neighborhood tends to be more fun if you’re getting in shape for a fundraising event such as a charity 5K or one-mile fun run.

MAKE WALKS MORE ENTERTAINING Turn your regular route into an obstacle course by jumping over fences, running up and down stairs or balancing on rocks. And learn which streets have cute dogs and cats to see — that’s always a child-pleaser.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

Nutrition

fiber: why you probably need

Kelly Brewington McClatchy-Tribune

ating a diet rich in fiber has long been known to help keep your digestive tract working properly. It’s also thought to lower the risk of heart disease, some cancers and diabetes. Now, a new study suggests it could reduce the risk of death from cardiovascular, infectious and respiratory diseases. People who ate a high-fiber diet decreased their risk of dying over a nine-year period compared to those who ate less fiber, according to a new study in the Archives of Internal Medicine. The findings are based on a diet study from the National Institutes of Health and AARP, which included 219,123 men and 168,999 women ages 50 to 71 when the study began. Researchers from the National Cancer Institute examined food surveys completed by the participants in 1995 or 1996. After nine years about 11,000 people died and researchers used national records to determine the cause. People who ate at least 26 grams per day were 22 percent

raspberries, lentils, peas and barley and oat bran are

good sources of fiber less likely to die than those who consumed the least amount of fiber — about 13 grams per day or less. Men and women who consumed diets higher in fiber also had a reduced risk of cardiovascular, infectious and respiratory diseases, the study found. Getting fiber from grains seemed to have the biggest impact, the authors write. The study has some limitations — mainly, people who ate high-fiber diets might also have been more likely to eat healthier diets overall, attributing to their longevity. Still, the study offers more evidence that fiber is certainly good for you. Federal dietary guidelines recommend people consume at least 14 grams of fiber per 1,000 calories, so about 28 grams for an average 2,000 calorie-per-day diet. But many experts say Americans don’t get enough. So where can you find fiber? Food such as raspberries, lentils, peas and barley and oat bran are packed with fiber. Here are some good resources for including fiber in your diet: Go to http://fnic.nal.usda.gov/, click on Consumer Corner on the right, then on Eating for Health, and then Fiber.

Dietary fiber adds bulk to your diet. Because it makes you

feel full faster, it can be helpful even in

controlling weight. — National Institutes of Health

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 19

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 21

Uncommon Sense

mid

dle

Caught in the

Parental timeshares should be based on children’s best interests

cal, emotional and social ramifications. Transsexuals can be male-to-female (MtF) or female-to-male (FtM). Your brother is a male-to-female transsexual, and his goal is to make his outside physical appearance, body, and social gender presentation match his inside feelings of being “a woman in the wrong body.” He has probably been holding this secret for many years, possibly decades. Most transsexual people have been trying to deal with this on their own or with help from medical and counseling professionals for a very long time before telling the family. By the time they tell their family, they are quite sure that they truly have this condition, and that they absolutely need to transition. Most are terrified of disclosing this to family and wonder if their family members can deal with this major change. The World Professional Association for Transgender Health (WPATH) is a group of professionals and people affected by the disorder who have put together official “Standards of Care” that guide physicians, surgeons and mental health professional in providing services to transgender individuals and their families. Therapists who are also gender specialists follow these standards of care so that no one who is not truly suffering from gender identity disorder is inappropriately given hormone therapy or surgery. I’m sure your brother was scared and nervous to share this with you. Many transgender people are rejected by their families but many are not. Everyone I have ever worked with wants to be accepted and loved by their family. Don’t be afraid to ask him questions and follow up with suggested books and web sites that explain this condition to family members and friends. This is the beginning of a big adjustment for you and your family, but inside, this is the same sibling you have always known, just in a very different packaging. As a result of this transition, she will be more true to herself, and that will almost certainly make her a much happier person.

3) Listen to your children if they tell you repeatedly that the every-two-day schedule is too hard on them. As they get older, the schedule might work better for them if it is one week with you and one week with your ex or some other schedule. Be flexible. 4) Finally, the more you and your spouse can have similar household rules and Dr. Beth Firestein guidelines about school work, curfews and For the Reporter-Herald acceptable or unacceptable behavior, the better it is for the kids. Do your best to set ear Dr. Beth: My children go back any hard feelings about your former spouse and forth between my ex-husband aside, and keep the children’s best interests and me every two days. Our parat the forefront of your decision-making. enting schedule is firm and stable, but I fear Finally, if you are having trouble hanthat it might be disruptive to my two childling things in a mature and healthy way, dren, especially as they get older. Is there you may seek short-term individual counanything I can do to make sure it remains a seling to get support and ideas and to work positive experience for them? out difficult unresolved feelings about the divorce. It can also be both appropriate and Dr. Beth Firestein: Separation and dihelpful at times to do a few sessions of vorce are never easy on the children, but sometimes do occur. It sounds like you are counseling together with your ex-spouse to doing the right things by having a firm and work through co-parenting issues that are stable parenting schedule. I’m guessing that stubbornly difficult to resolve on your own. you and your ex-husband live close ear Dr. Beth: I have a weird quesenough together that your children can eastion and I hope you can help me ily get back and forth to school and to with it. I am a 39-year-old man in school activities, and it sounds like you the Loveland area, and we have a very probably have a fairly cooperative co-parclose family. I am very close to my brothers enting relationship. These are all really im- and sisters. I was shocked on a recent visit portant factors in ensuring that the kids when my brother, who is 45, told us that he have the most positive possible experience is transsexual and has been going through given a less-than-ideal situation. medical treatment and therapy to become a A few things you might want to keep in woman. I don’t even know whether to bemind in order to keep the experience posi- lieve him. Can this be true? And if it is, what tive for the children: do I do? 1) Do not talk in a demeaning or highly Dr. Beth Firestein: I’m critical way about your ex-spouse. Children sure this revelation must of any age hate being under pressure to have been a huge shock take sides against one of their parents. It is to you and your whole the most common cause of extreme stress family. I have worked for children of divorced families. with several transgen2) If you and your ex-spouse are on der and transsexual Dr. Beth Firestein is a licensed psychologist. good enough terms, make a point of both clients over the years She has 24 years of therapy experience and of you occasionally attending a few school and I can assure you has practiced in Loveland for over 14 years. or athletic functions. It helps for the kids that gender identity She may be reached by calling her office at disorder is a real confeel supported by both parents. If it is too 970-635-9116, via e-mail at dition. It is a medical painful for you to do this or if there is a lot firewom@webaccess.net, or by visiting condition which also of unresolved anger toward your spouse, has many psychologidon’t do this. www.bethfirestein.com.

Uncommon Sense with Beth Firestein

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

Spring

Into

Health

Jennifer Lehman Special Sections Reporter

Photo courtesy 9Health Fair

9Health Fair at MCR

hen Medical Center of the Rockies hosts the 9Health Fair each year, Gereld Portugal and his wife, Ruth, walk down each and every aisle, looking at all the booths and services. The Loveland couple’s health fair technique found Ruth Portugal her current chiropractor after a consultation at the fair, information for Gereld on the repercussions of deep vein thrombosis with a vein specialist, new health insurance, flu shots and membership with Aspen Club and Seasons Club through PVHS. MCR is in it’s fifth year as a host of the 9Health Fair, the name of the event and nonprofit organization behind this annual statewide health fair circuit. The Aspen Club and Senior Services department at PVHS coordinate the event at MCR. “We have taken a lead role in that over the last five years, said Kim Ferro, social worker and Aspen Club specialist with PVHS, “But it takes a huge amount of effort and everyone does their share. “It’s a wonderful opportunity for our community members to take advantage of what’s being offered. We have an abundance of resources and experts that we rely on to pull this off, it’s amazing,” Ferro said.

April 2

The blood draw is the fair’s most popular service, and lab results are received by participants via mail within two weeks, Ferro said. “We turn our Long’s Peak conference room into a MASH unit,” Ferro said, using it as a large lab space for the blood draw. Fair attendants can opt to add a vitamin D blood screening to their blood panel, a new service this year, Ferro said. With an increase in community need, MCR is utilizing more of its hospital space, Ferro said. This will prevent crowding, long wait times and to maintain privacy including moving pap smear and breast screenings to the North Medical Office Building attached to the hospital. The blood draw and colon cancer screening kits are a minimal charge; the 22 additional screenings are available for free, Ferro said. Other services include Ask a Pharmacist, a booth where people can learn about their prescriptions and potential drug interactions. Campion Adventist Church at 300 SW 42nd in Loveland is also a 9Health Fair host and will be holding their event April 17, 7 a.m.-12 p.m. For more information go to www.9healthfair.org.

Low-cost and free services available at area health fairs this April

Photo courtesy Banner Health

Cynthia Aab from Aabsolutely Smiles in Loveland, performs an oral screening on Odilia Sumner of Longmont at the 2010 Loveland Community Health Fair.

Loveland Community Health Fair

t the Loveland Community Health Fair, participants can seek consultation on blood results, various screenings and other information, all free or low-cost. The fair, hosted by Mckee Medical Center, is in its 31st year, with participant numbers on the rise each spring, said Sara Marchi, Wellness Specialist at McKee Medical Center and coordinator of the event. Marchi said the intent of the fair is to let people take charge of their own health by getting to know their lab numbers and other tools, then using that information to work with their primary care doctor. Many come to expect the health fair each year to supplement their health care, Marchi said. Participants who had blood drawn for the event in the past several weeks can pick up their results and consult with physicians on site about the labs. Dr. Anthony Doft with the Banner Highland Meadows clinic in Windsor has been a fair volunteer in the past, interpreting lab results for attendants. Many people are now without health insurance, Doft said,

April 23

so for some, the community health fair is the only access to medical care they can afford. “A lot of important decisions are made, unfortunately, at the health fair, because people can’t afford to see their regular doctors,” Doft said. The fair allows them to find out more information on a symptom they are worried about and decide if they need to spend money right away or if they can wait. For people who see their doctors regularly, the fair is an opportunity to ask new or forgotten questions since the last doctor’s visit, Doft said. Part of his job interpreting lab results is explaining away the harmless abnormals and pointing out the significant abnormals that need a follow up. Ninety percent of the time the labs are okay except for the cholesterol panel, Doft said, often as a result of typical American health habits, there’s work to be done to get heart healthy. “A cholesterol panel really tells that story.” Other popular services at the fair are skin cancer, oral cancer and breast health screenings, Marchi said.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 23

Fitness

tips

for buying

home fitness equipment

Alison Johnson McClatchy-Tribune

hopping for workout gear can be, well, a workout. “Today’s home fitness equipment is better constructed and more effective — and offers you more options — than ever before,” said Bridgit Kin-Charlton, a personal trainer and owner of the B-defined studio in Williamsburg, Va. “With choice, however, can come confusion.” Some tips:

DETERMINE YOUR GOALS Certain machines (treadmills, stair-steppers) are ideal for burning calories and losing weight. Other equipment (weight benches, squat machines) is better for gaining muscle and strength. Consult a personal trainer or a salesperson specializing in fitness.

THINK ABOUT WHAT YOU ENJOY If you hate climbing stairs, you’ll probably dread getting on a stair-stepper. If you love brisk walks, you’re more likely to embrace your treadmill.

TAKE MEASUREMENTS AT HOME Make sure equipment will fit well into available space. That space also should have needed electrical outlets, a good ventilation system and possibly noise buffers such as rubber floor mats.

SPEND EFFECTIVELY One good strategy: use up most of your budget on one solid aerobic training piece — say, a high-quality treadmill — and build around it with inexpensive strength-training equipment such as tubing and dumbbells.

CONSIDER THE BELLS AND WHISTLES. Even if you can afford them, you don’t need extras such as televised displays and fancy heart rate monitors unless you feel they’ll motivate you. Basic, high-quality machines provide just as good a workout.

TAKE A TEST DRIVE Wear workout clothes when you shop and see how equipment feels. You also may be able to arrange a limited trial period at home, with an option to return equipment for a refund or store credit.

ASK LOTS OF QUESTIONS Know the delivery and set-up, warranty and maintenance policies, including the availability of trained repairmen.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

Senior Health

mentally Report: Working out can help sustain mental health Colleen Jaskot McClatchy-Tribune

rase those senior moments — and not by using any miracle potion or invasive procedure. According to a recent study by four U.S. universities, older adults who do just moderate amounts of exercise can have improved mental and brain health. “Many seniors suffer from various degrees of memory loss, as well as decline in cognitive ability,” said Joe Buabeng, a personal trainer at Fitness Optimist in Laurel, Md. “It is encouraging to know that something as simple as exercise can help prevent or slow down these conditions, thus improving their quality of life.” Other age-related problems, like osteoporosis, arthritis and cardiovascular problems can be held off by exercise, too,

FIT

Buabeng said. Exercise can help coordination and balance, decreasing the chance of injury from falls. According to Buabeng, there are four types of exercise to help keep your mind sharp and body fit: • Weight bearing and muscle strengthening workouts will help relieve pain, improve bone density and reduce stiffness. • To help your heart, do any brisk cardio activity. • Do knee raises, chair squats and other balance training to help coordination. • Move more freely and improve flexibility by doing stretching exercises. However, if you have never worked out before, it is important to get a check-up first and then start out slowly, Buabeng said. But you shouldn’t be discouraged from exercising, he said, because it always has benefits, no matter at what point in your life you start. “Mostly, we see images of young or middle-age people working out, so we may be misled into thinking that exercise is offlimits to older folks,” Buabeng said. “That is a total fallacy.”

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011 25

concussions young Doctors aim to protect athletes from concussions

Sara Quale McKee Medical Center

hen doctors and coaches pull an athlete from an activity because of suspected head trauma, they aren’t doing so to be mean. They aren’t overreacting. And, by no means are they benching an athlete because they fear legal action from the parents if health complications arise. Doctors and coaches follow evidencebased guidelines for concussions to protect the health of young athletes today and in the future. “The biggest problem I face is angry parents,” said Banner Health neurologist Jeffrey Siegel, M.D., about treating children who have suffered head injuries in sports. “For most families, this could be the child’s ticket to college. That’s huge.” Siegel, who practices at North Colorado Neurology in Greeley, said by failing to properly address the athlete’s injury, parents could sacrifice their children’s health. Guidelines from the American Associa-

& athletes

tion of Neurology follow a grading scale to determine the severity of a concussion. In Grade 1, the youngster shows confusion, but no loss of consciousness. Confusion or other symptoms resolve in less than 15 minutes. “In Grade 1, the child is dinged and just confused,” Siegel said. “If it lasts more than 15 minutes, you go to Grade 2.” Symptoms might include inability to concentrate or amnesia. If this lasts longer than an hour, the athlete should be taken to receive medical attention. In Grade 3, the athlete loses consciousness for any period of time. Siegel said mental status testing can be easy to do and easily learned through courses. The Colorado High School Activities Association requires coaches to take online training that addresses what symptoms to look for and deciding when a student is ready to return to play. The importance of following these guidelines is crucial, Siegel said. “Kids don’t recognize the danger they are in, and it’s our responsibility as adults to do what we can”

Estimates indicate that more than

140,000 U.S. high school athletes suffer a concussion each year.

to prevent long-term damage. “It’s an athlete’s death that makes the newspapers. More common, however, is when an athlete sustains small, multiple injuries which accumulate and degrade the intelligence and function of that person. “We don’t know a critical number, but at some point, it becomes a little bit too much and there’s going to be damage. It could be subtle or obvious. Kids don’t understand the repercussions,” Siegel said. “They don’t care about what they might be like when they’re 30 years old and trying to hold a career and a family together.” Evidence shows a relationship between the number and frequency of concussions and the development of dementia later in life, he said. The research also shows a relationship between concussions and academic performance and performance on neurological testing. “Is that a good trade off? You win a trophy, but then you might not get that promotion as readily, or you might have marital difficulties,” Siegel said. He has seen patients with injuries from many sports: soccer, basketball, horse riding, skiing, boxing and football. He advocates reasonable precautions for activities such as using bike or ski helmets. And, coaches and parents should be more aware of the symptoms of concussion and act accordingly.

What is a concussion?

concussion is a brain injury that results in a temporary disruption of normal brain function. It occurs when the brain is violently rocked back and forth or twisted inside the skull as a result of a blow to the head or body. An athlete doesn’t have to lose consciousness to suffer a concussion. Estimates indicate that more than 140,000 U.S. high school athletes suffer a concussion each year. Source: National Federation of State High School Associations

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado March 17, 2011

Health Line Calendar

TRANSITIONS THRU GRIEF dealing with depression, and CAREGIVERS SUPPORT communicating better with SUPPORT GROUP For caregivers of elderly This four-week grief support group is sponsored by Mountain Valley Health Care & Hospice. In a confidential group setting, individuals can process their experience of grief and gain useful information about the grief process. When: 10-11:30 a.m., April 6, 13, 20 and 27 Where: 1180 Main St., Ste. 9, Windsor Cost: No cost Contact: 970-346-9700 ext: 133, or stevelde@accentcare .com

BREATHE EASIER PULMONARY SUPPORT GROUP Living with, learning about and sharing info on chronic lung related issues. Guest speaker Dr. Jennifer Cecil. When: 10-11 a.m. on April 8 Where: McKee Conference and Wellness Center Contact: 970-635-4053

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

your family and health care providers, to name a few. When: 7-8:30 p.m., May 19 Where: McKee Conference and Wellness Center Cost: No charge. No registration needed. Contact: 970-203-6550

adults. Group provides support and education about community resources and behavior issues, particularly for people with Alzheimer's and memory impairment. When: Third Thursday of the month, 1:30-3:30 p.m. TOTAL JOINT EDUCATION Where: First Christian Physical and occupational Church, 2000 N. Lincoln Ave., Loveland therapists prepare patients for surgery. Program is coor- Cost: No charge. Care of elderly adult family members dinated through physician's or friends is available office during surgery through Stepping Stones scheduling. When: 3 p.m. on Thursdays Adult Day Care during Where: McKee Conference meeting times at no charge. Contact: 970-669-7069 & Wellness Center Cost: Free BLOOD PRESSURE Contact: 970-635-4172

SCREENING

GENERAL CANCER SUPPORT GROUP When: 5:30-7 p.m. on Tuesdays Where: McKee Cancer Center Contact: 970-635-4129

CAREGIVER CANCER SUPPORT GROUP When: 11:30 a.m.-1 p.m. on March 31, April 7 and 21 Where: Call for locations Contact: 970-635-4129

SOULPLAY ART THERAPY

People whose lives are BRIGHT BEGINNINGS touched by cancer experiFOR INFANTS ence the benefits of expressBring your baby and learn ing themselves through art. how nurturing interactions, a No art experience needed. healthy/safe environment When: Wednesdays, and playing games together 1:30-3:30 p.m. supports brain development Where: McKee Cancer Cenand emotional health. ter Conference Room When: 11:15 a.m.-12:15 p.m. Contact: 970-635-4129 on May 16 Where: Third floor, Family BREAST CANCER Birth Center Conference SUPPORT GROUP Room, McKee Medical Cen- When: 5:30 p.m.-7 p.m. on ter 2nd Thursday of the month Cost: Free. Pre-registration is Where: McKee Cancer required. Center Lobby Contact: 970-495-7528 Contact: 970-622-1961

DIABETES SELF-MANAGEMENT PROGRAM Become a better manager of your diabetes. Topics include preventing low blood sugar, delaying complications, reading nutrition labels and learning tools to fight fatigue and frustration,

Have your blood pressure checked by a Wellness Specialist. When: 8 a.m.-4:30 p.m. Monday through Thursday and 8 a.m.-noon. on Friday Where: McKee Wellness Services, 1805 E. 18th St. Suite 6, Loveland Cost: Free Contact: 970-635-4056

YOGA SUPPORT GROUP For anyone touched by cancer. Thirty minutes of gentle yoga and breathing and 30 minutes of holistic therapy education. When: 5:30-6:30 p.m. on first and third Thursday each month Where: McKee Cancer Center lobby Cost: Free Contact: 970-635-4054 to register

LOVELAND COMMUNITY HEALTH FAIR

The Loveland Community Health Fair offers free and low-cost screenings, educational booths, health counMAN TO MAN: PROSTATE seling and more. When: 8 a.m.-1 p.m. on CANCER SUPPORT April 23 GROUP Where: McKee Medical When: 5:30-7 p.m. on the Center fourth Thursday of the Cost: Varies month Where: McKee Conference Contact: 970-669-9355 or and Wellness Center visit www.Bannerhealth.com Contact: 970-622-1961 /lovelandhealthfair

Line HL Health News Briefs REGISTRATION OPEN FOR LOVELAND LITTLE SPRINT TRIATHLON SET FOR JULY 23 The Loveland Little Sprint Triathlon, for kids ages 14 and younger, is scheduled for noon on July 23 at Mountain View High School in Loveland. Participants compete in age-appropriate distances with an emphasis on fun and safety. All participants will receive a T-shirt and medal. This year’s race will be capped at 250 participants. There are different distances per age group. Ages 6 and under will do a 25-yard pool swim, half mile bike ride and a quarter mile run. Ages 7–10 will do a 100-yard pool swim, 2.5-mile bike ride and a half mile run while the 11–14-year-olds will do a 200-yard pool swim, 5-mile bike ride and a one-mile run. Entry fees are $30 for USA Triathlon members and $35 for non-members. Registration is available online at Active.com or visit McKeeFoundation.com for a downloadable registration form. More information is available at McKeeFoundation.com or by calling 970-203-2519. All registration fees and sponsorship contributions will benefit the Kid-Self Pediatric Therapy Program at MMC.

TAYLOR NAMED CHIEF STRATEGY OFFICER AT PVHS Poudre Valley Health System announced that Grace Taylor has been named chief strategy officer. Taylor will oversee the strategic development of the health system's services in northern Colorado, Wyoming and western Nebraska. She will also guide public and employee communication, and oversee business Grace Taylor development. Taylor joined PVHS in July 2007 and was appointed director of business development and outreach services in October 2009. Taylor holds a master's degree in business with a focus in healthcare administration from the University of Colorado, Denver, and is a member of the American College of Healthcare Executives and the Colorado Association of Healthcare Executives, among other professional organizations.

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