Healthline december

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December 20, 2013

MONTHLY

HealthLine Of Northern Colorado

SOOTHING A LOVED ONE

when the holidays are tough + Keeping holidays joyful for families affected by Alzheimer’s + Getting fit without excuses

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contents

Keeping holidays joyful for families AFFECTED BY ALZHEIMER’S Page 8 ▲

▲

PATHWAYS for Grief and Loss Counseling Center offers comfort for the grieving.

Page 10

also inside

BPA exposure: What you need to know to protect your family ..............................4 UNCOMMON SENSE: Anxiety about aging is normal .......... 12

.Thursday, December 19, 2013

FITNESS You can get fit, despite issues of time, money and health ..................................14 FOOD Vegetarian Chili Verde from Giada de Laurentiis ..............................17

Health Line of Northern Colorado is a monthly publication produced by the Loveland Daily Reporter-Herald. The information provided in this publication is intended for personal, noncommercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity.

You should seek the advice of a professional regarding your particular situation.

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

For editorial:

Misty Kaiser, 303-473-1425 kaiserm@dailycamera.com

on the cover SOOTHING A LOVED ONE

when the holidays are tough PAGE 6

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

3

BPA EXPOSURE: What you need to know to protect your family

by Amanda Mascarelli, Washington Post

These days the baby aisle shelves are lined with products proudly announcing: “BPA-free.” As a mom and a consumer, this is reassuring.

BPA (bisphenol A), a chemical used in the production of plastics and many other products, has been linked to a variety of health problems such as reproductive disorders, diabetes and cardiovascular disease. A 2003-2004 national health survey by the Centers for Disease Control and Prevention found BPA in more than 93 percent of 2,517 urine samples from people age 6 and older.

In 2008, the Food and Drug Administration stated that BPA was safe for use in food-related materials such as plastic food containers and the linings of food and beverage cans, including containers for liquid infant formula.

Last year, the FDA ruled that BPA could no longer be used in the manufacturing of baby bottles and sippy cups; this action came after the chemical industry and major manufacturers had abandoned the use of BPA in those products.

But the chemical is found in many other common items: medical devices, dental sealants and compact discs, to name a few. Even paper receipts from the grocery store and ATM machines often contain BPA. In short, it’s pretty hard to avoid the chemical.

In the past few years, the FDA has expressed greater concern about BPA. In 2009, the National Institutes of Health launched a $30 mil4

windows such as in the womb lion, five-year program in coland in infancy, the chemical laboration with the FDA and the CDC to examine long-term can scramble cellular signals and leave lasting biological health outcomes associated effects. with developmental exposure For instance, a 2012 to BPA. Research from this study found that when effort will be pouring out over female rhesus monkeys were the next few years. But the studies already emerging con- exposed to low doses of BPA during their second or third tinue to add to the evidence trimesters of pregnancy, the that the safety of BPA is chemical caused defects in highly uncertain. egg formation in the offspring.

These and many other In other studies of the same studies have converged on a rhesus monkeys, researchcentral message: Even at low ers found abnormalities in levels and particularly during the development of other prenatal development and organ systems including the early childhood, exposure to brain, lungs and reproductive BPA — known to mimic the tract following prenatal BPA hormone estrogen — can exposure. have subtle but detrimental BPA has also been effects. linked to obesity and Type 2 When chemicals such diabetes. as BPA mimic hormones, it Researchers have also leads to what’s called endofound that newborn rats that crine disruption. “The effect were exposed to low doses of is not necessarily toxic in the BPA for a short period had traditional sense,” says Sarah a significantly higher risk of Vogel, director of the health prostate cancer (an estrogenprogram at the Environmental induced cancer) later in life.

Defense Fund and author “It’s as if early life exposure of “Is it Safe? BPA and the [to BPA] programmed a Struggle to Define the Safety memory in the prostate of Chemicals,” but it is a gland,” says Gail Prins, a disruption. physiologist at the University Hormonal signals work of Illinois in Chicago who led the way a lock and key work. that research. In soon-to-be We have receptors (the locks) published studies, Prins’s that receive signals from horgroup has found nearly mones (the keys). “[BPA] is identical results with human almost like a little master key prostates created from stem because it can fit into many cells and exposed to BPA of these little locks that are in during development. your body and in your cells,” Prins’s work and that of says Emilie Rissman, a beothers is finding that BPA havioral neuroendocrinologist is causing alterations at the at the University of Virginia. level of the epigenome — the Rissman and other modifications, or tags, that researchers are finding that tell genes when to turn on when humans and other and off. For instance, a study animals are exposed to BPA published this year found that during critical developmental LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

BPA disturbs the epigenetic programming of gene expression in the brains of mice.

Most concerning, recent studies suggest that these epigenetic changes may be heritable between generations. Rissman and her colleagues have found that low-level exposure to BPA in pregnant mice suppresses gene expression of two proteins that are important in regulating social behavior — oxytocin and vasopressin — and alters social behaviors in the fourth generation (the great-great grandchildren) of the exposed mice. The implications of Rissman’s work are “profoundly disturbing,” says Pete Myers, chief scientist at Environmental Health Sciences, a nonprofit research organization in Charlottesville, Va. The levels of BPA that Rissman is experimenting with, he notes, are in the same range as those found in most people.

We can reduce our BPA exposure by making choices such as opting for electronic receipts, using fresh and frozen vegetables rather than canned, choosing glass and stainless steel containers and not microwaving food in polycarbonate plastic containers. (The heat in a microwave can cause plastic to break down, allowing BPA to leach into food or liquids.) Still, the chemical is all around us, and there is controversy around whether current replacements

are any safer.

Thursday, December 19, 2013.

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5

H L ON THE COVER

Soothing the loss of a loved one during the holidays

While everyone raises their wine glass to toast a moment of gratitude— just realize someone suffering a loss may not be up to all that fun.

By Elise Oberliesen

During the holidays we create new memories and inevitably remember the old ones. But sometimes we try to escape our memories entirely because the people we love and miss so dearly can no longer join us during festive holiday occasions.

Many people would rather hit the fast forward button on the holidays, because without Aunt Josie’s Italian biscotti, holiday desserts aren’t the same. Whether you’ve lost a loved one from a tragic accident—such as the recent floods in Boulder and Longmont—or perhaps you decided to split with your 6

partner, suddenly the holidays your care and concern. Sure, these conversations are anycan feel like a parade of sad thing but easy, and it’s temptfeelings infused with inescaping to avoid the whole topic, able thoughts. but if you keep things simple, Mental health experts the conversation can go more share ideas about how to get smoothly than you think. through the holidays when Instead of speaking in you’re coping with a loss. generic terms like “your son,” Many people try their best to D’Anniballe suggests using his cope with the heavy sadness name, if you are comfortable after someone dies. And sometimes we make mistakes. doing so.

“You might just say, ‘I’m Avoid trying to fix things, wondering how you’re doing says Psychologist Janine given the holidays are coming D’Anniballe, Ph D, Director of and I would imagine you’re Emergency and Community feeling the loss of Bobby,’” she Services with Mental Health says. “I’m wondering how that Partners in Boulder. That’s is going for you?” because there is no fix, she Aging parents who pass says. away often hold a special Instead, try starting a place in the hearts of the conversation that expresses LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

“children” and grandchildren they leave behind. Here’s something you might consider saying to acknowledge that loss: “‘I’m imagining it’s going to be a hard time being without your dad for the first time around the holidays. So I’m here if you want to talk,’” D’Anniballe adds.

Try to be sensitive about how someone died because it carries a whole range of emotions and dynamics, say Beth Firestein, PhD, Loveland-based psychologist in private practice. For example, with suicide, unless you’ve experienced this type of loss, you won’t really know how that might feel—pretending to will only make it worse. “I think people who have lost someone that way [from suicide] are very sensitive to expressions like, ‘I understand what you’re going through.’”

Instead, Firestein suggests just listening and avoid the temptation to give advice.

The key—keep it simple without making “simplistic comments” such as “it’s going to be okay,” or “they’re in a better place,” Firestein adds.

Flood losses count too

For some people, a Thursday, December 19, 2013.

break up with your partner can feel like a death, say mental health experts. And that means it can bring on intense feelings of sadness or despair.

The same is true for people who have lost their homes, belongings and livelihoods from the recent floods.

To think about this economic despair gives us reason to pause.

“Most of these people had their life savings in their homes,” Firestein says.

Simple ways to help might include offering to let someone borrow your car, suggests Firestein. Or if you have a finished basement, it could provide some relief for someone displaced from their own home. Helping with childcare is another easy way to help someone in need, she adds.

From the precious photos of your first born wearing her white beanie cap to a wedding video, it’s also important to realize—loss is loss, no matter what size. “Another dimension of the loss is the sentimental possessions.

Even if the house itself was not destroyed,” says Firestein. “All of those things can be experienced like the death of the memories of the past.”

No matter what the loss, maybe this year you’re not feeling like wearing a party dress or decorating the house with the usual festive trimmings. If so, then don’t. Let a chef from the restaurant do the cooking so you can enjoy a more relaxing holiday. Or consider placing an order at Safeway for the pre-made holiday meal package—complete with piping hot dinner rolls.

.Thursday, December 19, 2013

What’s your resilience factor?

How we respond to loss or muddle through our own unique coping strategy determines how well we bounce back. And that says a lot about how strong our resilience shines. Some people possess boundless amounts of resiliency, despite a series of tragic events, while others struggle to find slivers of hope.

It’s tempting to say, ‘Oh, that’s a strong person,’ which is partly true, but there’s usually more going on, says D’Annibell. How we cope with loss or disappointment is a combination of learned skills our brain’s hardwiring.

“Each of our brains responds to stress differently and some of us have healthier brains than others,” D’Annibel says.

It’s similar to the strong genes that contribute to strong heart health and ironclad immune systems.

Want to boost your resilience? Then pick up the phone or go to Zumba for one reason—to stay connected to you social circles.

Maintaining strong relationships and fostering connectedness helps “cultivate personal resiliency,” says D’Anniballe.

Maybe you don’t have a social network in place already, or are new to town.

Consider finding a griefbased support group that’s specific to your type of loss, says Jessica Kistler, a certified “Life After Loss Coach” in Loveland. Whether you’ve buried both parents, as Kistler did, or lost a child, the people in these groups provide immense support and understanding.

She suggests GriefShare, which includes a whole host

support groups from death, to divorce, or losing custody of a child, or even from losing someone to a cult.

Kistler copes with loss by keeping funny memories of her father alive and enjoys telling stories about him.

She also remembers her grandfather always shelling peanuts—a dear image she holds in her mind. Pulling up happy memories takes time, she says, especially when the loss is still new.

Another coping strategy might ooze from a paint brush onto a stiff piece of water color paper. Art and crafting projects help many people move past sadness— even if it’s only momentarily.

Igniting your creativity may open a new path to healing that just may surprise you.

Suicide – a special case In a recent Denver Post article, “Colorado suicide rate reached record high in 2012, health stats show,” Adrian Garcia reported that adult suicide rates increased to 16.7 percent for 20 to 64 year olds, accounting for 1,053 deaths in 2012.

Based on 2007 data from Centers for Disease Control, Alaska ranks No. 1 in suicide deaths per year, while Colorado ranks number 6—that means for every 100,000 people, 16.7 Coloradoans die of suicide.

If you’ve lost someone from circumstances like suicide and need a therapist, Firestein suggests finding someone with suicide expertise. That’s because aside from the treacherous initial emotions from loss, many survivors play that relentless tape in their head: “Why didn’t I see it?’ or ‘Why didn’t I stop it?’ “If it’s a sister or

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

best friend, or parent or teen who commits suicide, it’s exceedingly hard not to blame yourself,” Firestein says.

Another element that casts suicide into a murky, maligned light has to do with the judgments placed on people who take their lives.

“I think suicide is viewed as a chosen death, and most deaths from diseases or car accidents, cancer, or violence, none of those are considered chosen,” says Firestein.

Many people don’t realize the complexity of mental illness and its role in suicide.

In a Swedish research study from Karolinska Institutet in Stockholm, lead researcher Johan Reutfors, M.D., psychiatrist, assessed suicide rates among people with mental illness.

In this study, lead researcher Johan Reutfors, M.D., Ph D, reported that subjects with mood disorders like depression or bipolar disorder and those with schizophrenia were at highest risk of carrying out suicide.

“Mood disorders are the most common psychiatric disorders in completed suicides. In a review of studies using psychological autopsies, the most common diagnoses were mood disorder (30%), substance misuse (18%), and schizophrenia (14%),” reports Reutfors, in his doctoral thesis.

7

Keeping holidays joyful for families affected by Alzheimer’s

By Pamela Knudson, Grand Forks Herald (MCT)

A time of festivities and celebration, the holidays pose special challenges for people with Alzheimer’s disease and those who are caring for them.

When planning family events, “focus on what is safe, manageable and meaningful to that person,” said Ashley Magner, regional care consultant with the Minnesota and North Dakota chapter of the Alzheimer’s Association.

“If you’ve always had Christmas at Grandma’s place, how to do change tradition?” she said. “You can make plans but change

8

needs.

• Designate a quiet place where the person can retreat to if things get hectic.

• —If the person can no longer leave the care facility, consider celebrating there and bringing Christmas decorations in, as space allows.

• Watch for signs of physical or emotional stress.

“There’s a lot of grief at them if needed” in response to the needs of a person with Alzheimer’s.

Adjust expectations, and avoid taking on too much, she said. “It can wear on you and the person you care for.”

Don’t plan to include the

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person in a full day of activities, she cautioned. “Everything in moderation.”

She mentioned a caregiver who noticed the spouse would get antsy after 30 or 40 minutes, “looking around like she should be doing something,” because she was used to a strict schedule in her residential care facility.

“If the person you’re caring for doesn’t do well in large groups or is leery of crowds, stay away from them,” she said.

Magner recommended these tips for caregivers and others as the holidays approach: • If you’re planning to visit a person with Alzheimer’s, limit the group to two or three people at a time; a larger group, in one visit, can be overwhelming and confusing.

• Inform others who don’t see the person regularly about predictable disabilities.

• At holiday events, stick to the person’s mealtime and sleeping routine as much as possible, no matter where you’re at.

• Appoint a “holiday partner” to look after the person’s

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

this time of year” for those dealing with Alzheimer’s disease, she said. People in the early stages of the disease, who realize they have it, may become more agitated or irritable or experience changes in eating and sleeping habits.

“If crying is excessive, or if anxiety makes the person more paranoid or suspicious, it may be worth bringing that up with the doctor,” Magner said.

Magner advises caregivers to take care of themselves, offering these suggestions: • Ask for help.

• Shop for gifts online or through catalogs to limit your stress.

• Give yourself permission to say “no” to requests or invitations.

• Consider counseling or joining a support group.

For people coping with Alzheimer’s in their families, “things are different,” Magner said. “The holiday isn’t the same as it was, but that doesn’t mean it’s necessarily bad.”

Thursday, December 19, 2013.

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9

Pathways for Grief and Loss Counseling Center offers comfort for the grieving

10

By Misty Kaiser

It’s a long journey to recovery — physical, mental or emotional— particularly through the holidays. As one works through the grieving process during this time of year, extra objective support is often needed.

In cases such as these, organizations like Pathways Grief and Loss Counseling Center in Fort Collins offer compassionate and understanding support systems to those suffering from grief and loss. Programs include counseling, education, support groups and alternative grief therapies.

Their Pathways for Grief and Loss program offers counseling to meet the

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Thursday, December 19, 2013.

distinctive needs of different age groups and types of loss.

To support the needs unique to losing a parent, spouse, child, friend or co-worker, Pathways offers specific services and programs themed on these relationships.

Understanding that the holidays can be particularly difficult, the Pathways for Grief and Loss program offers the following hints for handling the holiday season;

1.Be good to yourself.

Take into account your own feelings about the holiday, outside of the expectation of friends and family.

Assess which activities you really want to participate in, then give yourself adequate space and time.

2. Listen to your body and don’t expect too much of yourself.

Grieving can take a lot out of you leading to fatigue and decreased energy levels. Give your body the rest it needs.

3. Eliminate unnecessary stress.

Taking on too much can leave you feeling stressed and anxious. Set boundaries and prioritize the things that are most important to you.

Then, look at the things that fall further down the list. Can

some of them be shared or taken on by others?

Tammy Brannen-Smith, Licensed Clinical Social Worker and Director of the Grief & Loss Program at Pathways Hospice says, “The holidays, especially the first year after the death of a loved one, can be very difficult. We encourage people to attend groups and reach out for support from family, friends, or more formal presentations and support groups.”

It is also important to remember that everyone grieves differently.

“There are no right or wrong ways to approach the holidays and each person will need to take the time to examine their grief and what they need this holiday season. This could mean planning ahead, talking with family to get help and support, eliminate or change some of their traditions and also find ways to include the memory of their loved one. There are many ideas for doing this and we encourage people to find ways to remember and honor the person they have lost,” says Brannen-Smith.

Each year Pathways Grief and Loss Counseling Center offers holiday grief counseling sessions and holiday specific events.

At this year’s event,

H

IF YOU GO...

Here are two of the other group session options held throughout the year. To see all individual, group and event opportunities Pathways for Grief and Loss offers, visit http://grief.pathways-care.org/.

Newly Bereaved Group Surviving the early days after loss, for grieving persons in the first months of grief. **$30 Wednesdays 3:30 - 5 p.m.

January 15, 22, 29 and March 12, 19, 26 Widowed Persons’ Discussion Group This ongoing group offers an opportunity to find practical guidance and hope. Share stories, coping skills and encouragement.

Meets monthly, every second Wednesday 6:30 p.m.

No fee or registration required.

Insurance, Medicaid and Medicare are accepted for counseling services. **Pathways Hospice families are exempt from registration fee for these groups only, but may donate the fee.

“Honoring the Holidays”, the community was invited to create personalized memorial wreaths to be taken home as a way to honor the memory of a loved one throughout the holiday season.

If you didn’t make it to “Honoring the Holidays” this year, there are still opportunities available for those who are struggling.

Kim Mueller, Marketing

W ’

and Outreach Executive at Pathways Hospice says, “For community members, educational events, support groups and individual counseling are available – cost depends on the session – from free to a sliding scale fee. As a nonprofit we work with all families to make sure all receive the services they need.”

.

You’re not alone. Find support and learn from others coping with the loss of a loved one. We provide bereavement assistance to anyone, regardless of hospice affiliation, insurance or financial circumstance. Visit our website for a list of our grief support groups and counseling services.

www.pathways-care.org

.Thursday, December 19, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

305 Carpenter road Fort Collins, Co 80525 | 970.663.3500

11

H L UNCOMMON SENSE

Anxiety about aging is normal

Dr. Beth Firestein, Licensed Psychologist

80s. To a fairly great extent you new 40? As long as you have your health, 60 can be whatget to influence your experiever you make it—perhaps ence of aging.

Dear Dr. Beth, with just a couple of limitations Personal choices, fortune, I am a guy who is about here and there. and circumstances influence to turn 60 later this year and You might consider joining how you age, but so do beliefs it is freaking me out. I never the (gasp!) senior center in and attitudes. It’s important thought I would be this old. your local community. There to become aware of your own I had a pretty wild younger are some amazing people thoughts, assumptions and life and with all the chances there as well as events and beliefs about aging. We all I took I figured I would die resources. Even better, you will have them. We can’t live in before I was 40. Well, that feel like a youngster there and this culture and not absorb obviously didn’t happen. Sixty some of these stereotypes; that’s not a bad feeling at all, sounds really old to me and I and these beliefs run deeper especially when you’re turning 60. feel like something bad might into our subconscious minds than we realize. Most of these happen to me anytime now. beliefs involve sentences that Ironically, now that I have start with “I’m getting old, so I Dear Dr. Beth, made it this far I really don’t can’t…….”.

I am in a blended marwant to die. Help.

A useful exercise to comriage and we each have two bat these stereotypes in our children. My children are a It sounds like you are gominds is to challenge ourselves boy and girl, 12 and 10 years ing through some significant to make a list beginning with old. His are two girls, 13 and anxiety related to aging. You 16 years old. His children are definitely not alone in that. the words, “I’m getting older, so I can. . . . . .”. It’s actually To state the obvious, everyone stay with us on weekends not that hard once you get the else in your life and everyone and mine live with us most hang of it. Some of my favoraround you are also getting of the time and spend part of ites are, “I’m getting older, so I older and getting older at the the time with their father. The don’t have to be so concerned same pace as you. We give a problem is that the holidays with what other people think lot of importance to numbers, are coming and there always of me.” “I’m getting older, so I especially to numbers like seem to be tangles and argucan put comfort over fashion our chronological age and ments about who gets what and who really cares, anyway?” our bank accounts. While part of the holiday—which of and another one, “I’m getting numbers are not unimporthis girls’ parents gets Christant, neither are they all they’re older, so I don’t have to run mas Eve and Christmas Day, cracked up to be. They are not through life at a breakneck etc. The worst part, though, speed anymore; I can relax all-determining. is that his kids resent me and and enjoy the ride.”

Aging is a tricky thing. You don’t really want me to be Don’t get me wrong. have to recognize the changes part of their holidays. They that are occurring in your body, Getting older is not a piece just want to be with their your energy, and your interests, of cake. As the saying goes, Dad. How do I handle this “Getting old is not for sissies”. but people often give up on There are definitely losses and situation? activities and pleasures that hardships along the path and they really don’t have to give This is definitely a tough up because of their stereotypes eventually we all meet the end of our personal road. That’s and very emotional situation. If about what it means to get not a welcome idea for most of you have a loving and supolder. I lead a support group us to contemplate. However, portive partner, it’s a lot easier for older women here in Loveeven the culture around aging but still not easy. There is not a land and it’s amazing to see is starting to change. Conven- lot you can do to change how how alive and interesting and tional wisdom now holds that his girls feel about you, other energetic these women are; 50 is the new 30—so is 60 the than to be consistent and kind most are in their 60s, 70s and 12 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

in your way of relating to them.

Over time, this may make a difference as they get older, mature, and understand more about life.

In the best of all worlds, the division would be fair and equal and all parties would have an equal voice about what happens during the holidays. It sounds like this is not the best of all worlds, so you will need to adjust your expectations accordingly. I heard a wise saying once: You can choose to be right or you can choose to be happy. While there are certainly times when it is both necessary and appropriate to take a stand on an issue, in this situation you may best be served by putting the larger good of the family ahead of your individual preferences.

While it’s not easy to give up your attachment to a certain tradition--for example, having a special dinner on Christmas Eve with the whole family-- that is actually only one of several possible ways to celebrate the holidays. The most successful overall solution to the problem may involve putting your ego needs second to the realities of the current relationship circumstances. Second best is not always just second best after all.

It’s certainly OK to talk about what you want with your partner, but when it comes to negotiating things with the girls’ mother, that should be his responsibility and he can take heat for whatever happens with his ex. It would probably be wise to arrange some time for the girls to hang out with just their father as well as with both of you. After all, the girls already love him and you are Thursday, December 19, 2013.

still a question mark in their minds. When it comes to negotiating with your own expartner, this is your responsibility. Your husband gets to have input, but ultimately you have to take responsibility for your choices and decisions involving your children and your ex.

The holidays are a highly charged time of the year, but you can either make them more charged or focus on the parts of the holiday season that you can make rewarding and pleasant for you and those you love. At this time of year, a combination of healthy self-esteem and healthy humility in the face of forces larger than yourself will lead you to the best possible solutions. And this year’s

solutions may look very different than next year’s. Even if what emerges is not what you wanted to happen, there is still plenty of joy to be savored if you hold your needs and expectations with a loose hand and an open heart.

Uncommon Sense with Beth Firestein Dr. Beth Firestein is a licensed psychologist. She has 27 years of therapy experience and has practiced in Loveland for more than 16 years.

She may be reached by calling her office at 970-635-9116, via email at firewom@webaccess.net or by visiting www.bethfirestein.com.

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13

H L FITNESS

You can get fit, despite issues of time, money and health

Finding a workout is easy.

Just pick up a fitness magazine, follow a video, read umpteen-and-a-half gym advertisements. Voilà! You’re on the pathway to a dream physique.

In theory, at least. In real life, not everyone can afford a gym membership or a set of dumbbells, or has a way to get to the gym or feels safe walking after dark in their neighborhood.

Not to fret. There are ways to get fit and to stay fit.

All you need is some desire and a bit of determination, a doorknob and a chair.

“You don’t need fancy things or a gym,” says Elizabeth Lindberg, owner of Studio 6 Fitness in Dallas, which just celebrated its first anniversary. “We’re known for a very, very expensive machine here, but we also do barre. When you go to a barre studio, it’s fun in a group fitness environment. But the moves that make it so popular, you can do on the back of a chair or a bar in your house or the kitchen counter.”

We asked Lindberg and John Mariotti from another Dallas-area facility — CrossFit Odyssey and Odyssey Martial Arts studio in Preston Center — to devise workouts that just about anyone can do. (If you haven’t worked out in a while or have health issues, be sure to consult your doctor first.)

“It doesn’t have to be a lot,” Lindberg says. “You can get a benefit in just 30 minutes.”

14

By Leslie Barker, The Dallas Morning News (MCT)

Mariotti suggests starting small to set yourself up for success: Two workouts the first week, increased to three for a month or more. Then you can add more or increase the intensity.

MARIOTTI’S WORKOUT Warm up.

Stand up straight, move your arms in a forward and then backward circle. Move your hips and torso, knees and ankles. “Make sure your body parts are fitting together,” he says. “Maybe your back is tight or your ankle doesn’t feel quite right.

That’s something to be aware of.”

“If you’re just starting out and get halfway down, great.

If you get a foot down, great.”

Do 10 of those three times.

Step up.

Find a step or curb that’s about four inches high. Step up with your right foot, then up with your left. Then step down with your left, down with your right.

“Eventually, you’ll want to step on something higher,” he says. “Do five with your right leg first, five with your left. Do that three times, too.”

Grab a broom.

With elbows bent, hold it even with your shoulders.

Relax your knees. As you tighten your glutes (i.e., your Do holding squats. bottom), lift the broom above Open a door, grab the your head. handle on either side. Lean Use your hip muscles, back and, keeping your chest Mariotti says. “Relax, bring it up and your arms straight, to your shoulders, then drive squat down. “The weight it back up.” Do this 10 times stays on my heels. My knees for three sets. When you get stay over my ankles, my rear stronger, he says, you can end is going back. The door replace the broom with a is supporting you,” he says. shovel.

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Find a bag with handles.

Set it on the floor between your feet. Bending your knees, reach for it with both hands. Keeping your back and arms straight, take a handle in each hand and stand straight up.

“It’s an extension from the squat because now you’re using a weight,” he says. Do this 10 times for three sets, resting between.

Add walking.

Sure, walking is great, he says. “But unless you’re walking fast enough, you won’t see your strength increase like you will with these other things.” Plus, strength training will show muscle definition faster than walking.

Take note of benchmarks.

You’ll notice progress, he says. For example, “I did a full set of 10 squats, and I didn’t have to stop.” Or “I got all three sets done in seven minutes and it used to take me 10.”

Thursday, December 19, 2013.

LINDBERG’S WORKOUT

(done standing next to a counter or chair)

Do heel lifts.

Put your heels together, your toes pointed outward (think Fred Flintstone).

“You’re on the balls of your feet, lowering but not touching the floor,” she says. “Feel the stretch?”

To make it more challenging, put your left foot against your right calf while you lift, then switch. Lift and lower each heel slowly, repeating for 30 seconds.

For even more of a challenge, use the countertop or back of the chair for balance and keep your feet flat on the ground, then bend your knees. Go down low, then up, then down low, then up halfway.

“Raise your right heel and count down, 10-9-8-7-6-54-3-2-1, and alternate,” she says. “If your muscles are quivering, at some point they’ll begin to change shape.”

Do triceps dips.

Stand with the chair behind you. Reach your hands back to the seat. Bending your elbows, “lower your bottom to the chair without touching it,” Lindberg says. Rise, then go back down. Do this for 30 seconds.

“You can start with your legs bent, but as you get stronger, keep them more straight,” she says. “You can also put one foot over the other. Once you get buff, you can bump up the intensity.

The focus is to get low, get your bottom low and down.”

Do leg lifts.

Hold on to the chair or counter for balance if need be. “Try to get your toe and heel hip-high without bending your leg,” she says. Raise your left leg up and down slowly .Thursday, December 19, 2013

for a minute, then switch legs.

You can also go out to the back and lift them forward.

Practice indoor waterskiing.

Hold on to a bar or countertop with both hands.

Bring your toes close together.

Keeping your arms straight, lean back as you bend your knees as far as you can.

Do for 30 seconds, then repeat. To make it tougher, hold a ball between your thighs.

Additional tips

Your partners in health.

Lovelaand Family Practice has a new name, but the friendly faces you’ve come to knoow and trust for qualityy health care remain.

Think simplicity. ”If you have no time at all and did Dr. Kevin Felix and push-ups and planking, it’s Victor Palomares, PAold- fashioned, but believe C, are dedicated to the it or not it works your upper develo opment of long-term body and core. Your legs are relatioonships with each strong. You can do push-ups patiennt, focusing not just off the floor or off the bar,” on thee illness, but also on Lindberg says.

Think intensity over duraprevenntive care. tion. As you get stronger, she says, up the intensity of the Now w welcoming workouts. Hold your heel lifts new w ppatients. longer, for instance.

Focus on form. ”If it Same-day appointments hurts while you do it, you’re mayy bbe available. Call probably not doing it right,” 970.3 92.4752.

Mariotti says. “There’s a difference between hurt-injury and hurt-I-haven’t- done-this-inVictor Palomares, PA-C 20-years.”

Make nutrition changes slowly, too. Mariotti encourDr. Kevin Felix ages clients to substitute water for at least half their daily sodas and add vegetables to their meal planning. “That means real vegetables,” he says, “not creamed corn and white potatoes.”

Focus on what you can do. ”So everything went wrong today,” Lindberg says. “Can you do a 30-second lunge and Primary Care some leg lifts? Doing some3850 N. Grant Ave. thing slowly changes your (Northwest of 37th Street and Garfield Avenue) mood. Being in a squat will change your feelings. When pvhs.org/clinics you work out, things work out.”

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 15

16

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Thursday, December 19, 2013.

H L FOOD

Vegetarian Chili Verde

from Giada de Laurentiis

By Lisa Abraham, Akron Beacon Journal(MCT)

Food Network favorite Giada de Laurentiis has a new cookbook out, filled with recipes and tips for healthy eating and staying fit.

“Giada’s Feel Good Food” ($32.50, hardcover, Clarkson Potter) contains more than 120 recipes from breakfasts to dinners, as well as snacks and desserts.

Try out this recipe for a spicy vegetarian green chili that contains no beans, but is hearty with two kinds of potatoes and hominy.

Poblano chiles give it a kick.

Food Network favorite Giada

VEGETARIAN CHILI VERDE

cookbook out, filled with recipes and tips for healthy

de Laurentiis has a new

1/4 cup extra virgin olive oil 2 large fresh poblano chiles, seeded; 1 diced, 1 cut into 4 strips 1 sweet potato (8 oz.) peeled and cut into 1/3-inch cubes 1 Yukon Gold potato (8 oz.) peeled and cut into 1/3-inch cubes 1 cup chopped onion 4 large tomatillos (8 to 9 oz. total) husked, rinsed, cored, and chopped 4 large garlic cloves, smashed and chipped 1 tbsp. all-purpose flour 2 tbsp. dried oregano 2 tsp. ground cumin 1 tsp. kosher salt 1/2 tsp. freshly ground black pepper 2 cans (15 oz. each) hominy with juices 1 cup vegetable broth 1 can (7 oz.) diced mild green chiles

.Thursday, December 19, 2013

In a heavy large pot or Dutch oven, heat the oil over medium heat. Add both of the poblanos, the sweet potato, Yukon Gold potato, onion, tomatillos and garlic. Cover and cook, stirring often, until the onion is tender, about 8 minutes. Mix in the flour, oregano, cumin, salt and pepper. Add the hominy with juices and the broth and bring to a simmer.

Spoon the diced green chiles into a food processor. Using tongs, transfer the 4 strips of poblano chile from the pot to the processor. Blend the chiles until just smooth.

Scrape the chile sauce into the pot.

Cover and simmer the chili over low heat for 20 minutes. Uncover and simmer, stirring often, until the potatoes are tender and the chili is thickened,

eating and staying fit.”Giada

20 to 25 minutes longer.

s Feel Good Food” ($32.50,

Season to taste with more salt and pepper, if desired.

Ladle the chili into bowls and serve. Makes 6 servings.

hardcover, Clarkson Potter) contains more than 120 recipes from breakfasts to dinners, as well as snacks and desserts including vegetarian chili verde. (Akron Beacon Journal/MCT)

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18

PAID ADVERTORIAL

ASK THE EXPERT: Managing Stress During the Holidays Question: The holidays can be a stressful time for me and many others. What recommendations do you have for alleviating or managing stress during the holiday season?

Dr. Heidi Hepp, Family Physician A: The holidays are meant to bring cheer and good tidings.

However, for many, the holiday spirit can give way to holiday stress. Family demands, expenses, travel, and the frantic pace of preparation can become overwhelming. Anxiety, loneliness, and depression can also surface during what should be a season of joy.

We often think this stress will pass, but that is not always the case.

When stress is ignored and bottled up, not only can it be mentally and emotionally straining, but it can also be harmful your health.

The good news is there are a number of things you can do to cope with stress and keep it from spoiling your holidays, and your health. Here are a few recommendations: Plan ahead.

Mapping out responsibilities and activities ahead of time can help you avoid last minute scrambling. Designate certain days or specific times to complete all of the to-dos on your list. And if necessary, be willing to say no when your schedule is full.

Don’t fret over tradition.

We often try to maintain tradi-

tions with the hope of recreating fond memories from previous years. But our lives, families, and circumstances typically change with each year. Pressing to recreate the past or provide others with the perfect holiday experience can trigger stress. Be flexible and open to starting new traditions and creating new memories.

Maintain healthy habits.

It’s easy to get caught up in the hustle and bustle of the holiday season and let healthy habits fall by the wayside. Trading healthy choices for overindulgence leads to guilt and even more stress. Enjoy yourself, just not to excess.

Connect with family and friends (and set aside differences).

This time of year can be especially lonely, sad, and anxious for people with strained relationships. Troubled relationships often require time to mend, but the holidays offer an ideal time to put differences aside and initiate the healing process.

Ask for help.

Asking for help from others when you’re overwhelmed is not a sign of weakness; it is simply an LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

honest recognition that you need people in your life – just as they need you. So, ask for help and accept the kindness of others.

Sometimes stress can exceed what we are able to manage, even with the support of family and friends.

In times like these, reach out to your healthcare provider or a mental health professional. There are numerous professional resources available and there is no need for you to battle stress alone.

If you have any questions or concerns about how to alleviate or manage stress during the holiday seasons, do not hesitate to talk with your healthcare provider.

Have a happy and safe holiday season!

About the Expert: Dr. Heidi Hepp is a family practice physician at Banner Health Clinic in Loveland. Dr. Hepp specializes in the treatment of women’s preventative health, chronic disease and general family medicine. To make an appointment with Dr. Hepp, call (970) 663-0722.

Thursday, December 19, 2013.

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