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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010 3
Inside
HELAiLT H ne
January, 2010
Jade & Rhema’s Big Boot Camp Extravaganza Page 13
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, non-commercial, 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.
Talking Tough: STDs Page 11
For advertising information, contact: Linda Story — 635-3614
For editorial information, contact: Jade Cody: 635-3656 jcody@reporterherald.com
also inside Uncommon Sense with Loveland’s Dr. Beth Firestein ............................. pg. 4 Crandoodles by Steve Crandall ................................................................. pg. 5 Destination: Healthy with Amanda Wicker ................................................ pg. 8 Kettlebell training ....................................................................................... pg. 9 Work off that belly fat............................................................................... pg. 20 The Healthy Plate ..................................................................................... pg. 22 Health issues for children........................................................................ pg. 23 Tips to ski/snowboard better .................................................................. pg. 23 Loveland health briefs ............................................................................. pg. 24 Loveland health calendar ........................................................................ pg. 26
Health in a Handbasket 2010 Health Resolutions
Page 6
4
Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010
HL
Uncommon Sense
Self esteem takes a hit with job loss Beth Firestein Uncommon Sense
Q
uestion: My husband and I have both worked throughout our adult lives. Last August, my husband got laid off from his job, and last month I got downsized by the company where I worked for 10 years. We are both looking for work. My husband has been collecting unemployment, but it will run out at some point. I am eligible for unemployment compensation, but accepting it makes me feel like a slacker and a burden to society. I don’t feel good about accepting a government handout. How do I deal with these feelings? Answer: I understand. When we are used to being productive members of society (i.e, wage earners), it can be a severe blow to our self-esteem to become unemployed. However, with 85,000 jobs lost in December of 2009 and an average unemployment rate of 10 percent across the United States, you have lots of company. Many other hardworking Americans are in the same position as the two of you. The stigma of being out of work and unemployed is pretty strong in our culture. As a society, we tend to think we should be able to pull ourselves up by our bootstraps and get a decent job if we try hard enough. Unfortunately, in the present economy, this isn’t true for everyone. Your current circumstances are definitely trying. Without a doubt, the situation puts you both in a psychologically and financially awkward position, but there is more than one perspective that you can take in looking at your situation. Our automatic perspective is to see ourselves as a failure and a burden to society, and to feel you don’t deserve government assistance even though you may have paid into the unemployment system for years as a working person. However, you need not be stuck in this perspective. This is also a time of opportunity. How can that be? From a different per-
spective, this situation presents an opportunity to develop new attitudes and enhance different skills and valuable traits of character. For example, this is a great opportunity to develop your compassion for others. Maybe in the past you have judged those who are unemployed. Now you have the chance to put yourself in their shoes and understand why good people might find themselves in this position. Or perhaps we have been more or less comfortably settled into a certain income level and lifestyle. Of necessity, this is an opportunity to learn something about sacrifice and how easy it is to take the good things in our lives for granted. We may have tended to think our personal value is dependent on our contributions to society through our work. Now, we have the chance to learn that there are other ways to contribute to society and the humility of being able to receive help. This is also an opportunity to cultivate important qualities such as patience, persistence and gratitude for what we do have. Viewed from this perspective, the opportunities of unemployment are practically limitless. Although this in no way erases the difficulties of your situation, it does make this a time with great potential for personal growth and for the development of deep qualities of character. I hope you can use this time to enhance your life and develop your personal character. I wish you the best. Question: Almost every year I make New Year’s resolutions, but when I look back at the end of that year, I realize that a lot of the same resolutions are on my list year after year. Sometimes I follow through and often I don’t. Here we are in 2010, the start of another new year. It is only two or three weeks into the year and I’ve already broken several of my resolutions. What am I doing wrong?
Uncommon Sense with Beth Firestein Dr. Beth Firestein is a licensed psychologist. She has 23 years of therapy experience and has practiced in Loveland for over 12 years. She may be reached by calling her office at 970-635-9116 or via e-mail at firewom@webaccess.net. Answer: New Year’s resolutions are a standard part of the American tradition of celebrating the New Year. In actuality, New Year’s resolutions are a long-standing cultural tradition spanning centuries. According to historical accounts, this tradition actually dates back to Rome in 153 B.C. The name of the first month of the year, January, is named after the mythical king of early Rome, Janus, who is also regarded as one of the Roman Gods. Janus is usually depicted as having two faces. One face looks backward toward the past and the other looks forward toward the future. Janus was known as the god of beginnings and the guardian of gates, doors and entrances. He became the ancient symbol of resolutions resulting from reflections on the past year and intentions for the new year. New Year’s resolutions serve a number of purposes — most of which are essentially about focus, clarity, intentions, and commitment to your intentions. The desire for a clean slate and the chance to start a new year by committing to important changes you want to make in your life are deeply human impulses. That said, the only thing as common as the tradition of making New Year’s resolutions is the practice of breaking them. It sounds like you practice both sides of this popular New Year tradition. Your New Year’s resolutions can be as silly or serious, as trite or as meaningful, as you want them to be. Change is hard, and habitual behaviors are familiar, comforting and hard to replace. Here are a few suggestions for I See FIRESTEIN/Page 25
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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010
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Health in a Handbasket
Jade’s 2010 Health Resolutions
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
running-hot-tub cannon balls to a minimum. In short, I’ll be more safe. 4. I resolve to focus on the good things in life, let the bad slip away and welcome the new with open arms. Except if the new includes anything about the smell of a hair ried. Except you, blue kind, you’ll perm or flamingos. I just hate those burn in my heart for all of time. things. 2. On nights when I haven’t 5. I will stop using Q-tips when my worked out, I resolve to do 25 ears are wet from the shower. I think pushups and 25 sit-ups before bed, because, well, why not? If I work out one actually touched my substantia three nights a week for the rest of the nigra the other day. I haven’t been year, it will add up to 5,200 pushups able to stop thinking about pickup Jade Cody and sit-ups on the remaining 208 off- trucks, hay bails and humming the Special Sections Editor theme song to “Roseanne” since. days. Worst part is that you can’t really Or, as an alternative, I will enjoy s 2010 rolls in, it’s once again 208 ball games with 208 light beers. hum that song. It’s mostly just hartime for me to start resolving Either way, I win. monicas. Oh the horror. health-type things. Last year I 6. I resolve to become friends with 3. I will stop riding my bike into resolved to eat healthier and start a doctor, so I can call him/her every the snow banks beside my house. I getting into shape. I did establish a time I think something is wrong with will no longer slide down my stairs good workout program in 2009, but I in my laundry basket. I will try not to me. It will be super handy and confailed to eat better, as cheese and be eaten by the owl that lives on the venient. I will bribe him/her into beef remained my primary sources of roof of my house now. A helmet friendship with unicorn trinkets and fruit and vegetables. may be a good idea just for my gen- random trumpet ballads performed So without further ado, my 2010 at his/her residence. eral daily life. I will go to the dentist outright lies resolutions: 7. Learn how to play trumpet. before I have a permanent gap-tooth 1. I will stop loving Otter Pops so Practice outside so scary roof owl whistle. I will throw on some sunmuch that we end up getting marscreen this summer, and I’ll keep the picks new roof.
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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010
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appy New Year. A Fresh beginning gives us a chance to have a new outlook. We try to tighten our belt literally, financially and even with our schedule. My dad once had me take out my checkbook and datebook and asked me which one was more important. He answered that it was the datebook, because you can always make more money but you cannot create more time. It was a good lesson in priorities, since I had guessed checkbook. The checkbook and the datebook also have something in common; they require a budget to stay in check. A healthy way of life is no different. One of the ways I have been able to make eating healthy a lifestyle is to plan it into my life. I look ahead at what I have scheduled for the week and budget my calories to allow for events and engagements. It makes it so that there are less surprise calories I have to deal with, while still enjoying life. Once I was at a wedding and it was time for the cake to be served. I was one of the first in line. On the way back to my table a lady stopped and questioned about eating the cake. My reply was “I budgeted for it.” I can burn more calories, but I cannot recreate events in life. HOW TO KEEP A CALORIE BUDGET • Have a weekly calendar where you can budget your calories and outings. • Suggest restaurants you are comfortable making healthy choices at. • If a surprise event happens and you eat more than planned, take a walk the next day. • Plan your meals for the week. Amanda Wicker is a Loveland native and the founder of Destination: Healthy, a free weight loss support group held at Message of Life Ministries on the first and third Tuesdays of every month. Amanda has lost a total of 130 pounds using diet and exercise. She can be reached at destinationhealthy@gmail.com.
Destination: Healthy
Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010 9
For whom the
kettlebell tolls
RICARDO A. NIEVES, M.D. SPECIAL TO THE RH
Q
uestion: What is a kettlebell? Answer: A kettlebell, or girya (Russ.), is a traditional Russian cast iron weight that looks like a cannonball with a handle. Question: Why train with kettlebells? Answer: Because they deliver allaround fitness and reinforce correct movement patterns necessary for sports and overall day to day activities. A kettlebell workout involves multiple muscle groups and exercises that will work endurance, strength, power, aerobic and anaerobic exercis-
es which make it a perfect tool to lose weight, gain muscle while improving your overall posture, flexibility and stability. Question: Who trains with kettlebells? Answer: Everybody can train with Kettlebells, though supervision from a Certified Russian Kettlebell Instructor is recommended. In Russia, Olympic Athletes and Military Forces have being training with Kettlebells for centuries. In the United States, it has recently become more popular with organizations like Dragon Door and Kettlebell Ambassador Pavel Tsatsouline. Tsatsouline is accredited for training and certifying hundreds of Russian Kettlebells Certified Instructors (RKC) across the Na-
DID YOU KNOW
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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010 11
Tough Talking Community-wide honesty key to reducing STD rates Rhema Muncy Special Sections Reporter
W
hen Loveland 9th graders finish their sex education unit, they often remember the STD slide show and dice game class facilitated by Life Choices pregnancy center. The slide show is compiled from the Center for Disease and Control Web site, and the dice game helps teenagers understand what happens when they let chance determine if they will get an STD or have an unplanned pregnancy. “Sometimes a couple of years later, kids will come up to me and remember the slide show and dice game,” Life Choices Program Coordinator Erin Green said. With her Co-Program Coordinator Karen Kazor, Green spends one week every year with 7th and 9th graders in Loveland and Longmont. They dish about teen pregnancy, STD risks, healthy relationships, boundaries and sex refusal skills. The questions the teens ask are sometimes mind-boggling. “A lot of them don’t know which body fluids will transfer STDs,” Kazor said. “Or they get freaked out that they will pick up an STD from a public restroom, or they think you have to have sex in order to get an STD,” Green added. The STD statistics nationwide and close to home are not improving, a cause of concern for the sexual health-focused organizations
in Larimer County. “One in four teenage girls have an STD,” Planned Parenthood Spokesperson Monica McCafferty said. “Those are real numbers, and we need to address it.” A recent study by the Indiana University School of Medicine found that 50 percent of teenage girls will acquire an STD within two years of becoming sexually active with multiple partners, a trend on track to line up with Northern Colorado STD rates. “Larimer County has claimed we are in a silent epidemic of STDs,” Life Choices Pregnancy Center Director Denise Copelin said. “If they go untreated, they can affect your ability to have children someday or even kill you.” Copelin has worked for Life Choices in Loveland for the past three years, and the greatest knowledge gap she sees in the community is lack of awareness about STDs. “We need to educate people that they have choices,” Copelin said. “We always think it is not going to happen to us.” In Fort Collins, Alpha Center Director Jenny Langness encounters many condom myths. “The pervasive pattern of
Image special to the RH
young adults today is that if they use a condom they have completely eliminated their risk,” she said. Many young men don’t use condoms because they think they are invincible or they don’t see any visible signs of disease on their partner or themselves, she said. Larimer County Health Educator Kori Wilford conducts workshops year-round to open Norther Colorado’s blind eye to STDs. “It shocks people when they learn it doesn’t matter who you are or where you live for STDs,” Wilford said. “When kids start exploring and get interested in each other, they don’t realize it could put them at risk. I think what surprises young people is that the highest rate of STDs occurs in young people between 15-20 years old. They get shocked when we say we serve a lot of teens from every school.” According to Wilford, Larimer County follows state and national trends of STD prevalence. Chlamydia, Trichomoniasis and HPV are all top contenders. In the past, Larimer County has differed in statistics of Syphilis from national trends, but the STD is slowly creeping up in local test numbers. STD testing is the first step
“The community plays a major role in stopping the spread of STDs.” — Paige Backlund Jarquin, Planned Parenthood
to improving communitywide sexual health. The Planned Parenthood team works to combat stigmas associated with testing. “We need to focus on the prevention and make sure all youth know that some STDs come without symptoms, which is why it is very important if you are sexually active to get tested,” McCafferty said. “It should be part of a regular health care routine.” Mentoring young adults, promoting prevention and training parents are the top tools health educators emphasized. “The community plays a major role in stopping the spread of STDs,” Planned Parenthood Regional Director of Community Education Paige Backlund Jarquin said. “We work in collaboration with several other community-based organizations ... to identify gaps in the community for needs for education and then to figure out how we are going to fill those gaps.” After working in the school districts for a few years, Life Choices’ Kazor and Green identified a few key needs for creating healthier sex dialogue between adults and teenagers. “I think it would be ideal if they got this information every year,” Kazor said. “A lot of them aren’t sexually active freshman year but they will be by senior year. Repetition of information is always beneficial.” I See STD/Page 12
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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010
STD
fied. You just need some tools.� To start, parents need to From Page 11 get themselves together first by honestly addressing their The follow-through of sex- own sexual hang-ups and beliefs of sexuality. Helping ual truths need to be heard kids understand sexuality is from all aspects of a teen’s just as important as teaching life, from parental transparency to other life mentors, responsibility and addressing other health concerns. It teachers and peers. starts from infancy.� “With all giving the same There isn’t a specific time message, they will hear it to begin this process. stronger,� Kazor said. “Every child is different,� BIRDS AND THE BEES TALK Alpha Center Nurse Manager Langness at Alpha Center Kathy Delahay, R.N., said. works primarily with CSU “Many girls come in and say students and the Fort Collins they could never talk to their community. This year they moms about their sex queslaunched programs to help tions. Yet, I am probably her parents talk with their kids mom’s age, and she will about sex. open up to me and tell me “It starts with parents when every detail.� the kids are really young,� A recent Harvard study in Langness said. “How do you the Pediatrics journal found create the relationship you that 40 percent of parents need to have with your child start the sex talk after their to have those conversations? kids are already sexually acYou don’t need to be territive. Wilford of Larimer
Parent tools for sex and STD talks • www.larimerparenteducation.net • www.4parents.gov • www.advocatesforyouth.org • www.thenationalcampaign.org/parents/ for tips, preventing teen pregnancies, parent involvement, foster parent tips and scientific facts. Many of the PDFs are available in Spanish as well. County addresses this issue by arming parents with the knowledge they need to start tough conversations. “Parents feel they are open books and they let their kids know they can come and talk to them and leave it at that,â€? she said. “That’s probably the biggest mistake parents make. With sex, kids usually won’t talk. If parents aren’t talking sex, they are missing out on a whole level of relationship.â€? Planned Parenthood’s Backlund Jarquin emphasized sex talk statistics.
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“Research has told us that kids want information from their parents,� she said. “If there is a way to mobilize parents in the community, people can become more and more informed so that they can help young people make decisions. They are going to be making decisions in situations and we won’t be in and we don’t want to be in.� For parents who don’t know where to start with talking about sexuality, Wilford suggested taking I See STD/Page 21
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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010
Workout No. 5: Gold’s Gym 970-593-9111 www.goldsgym.com/lovelandco THE WORKOUT: 20-25 minutes of cardio work on the treadmill or elliptical, 45 minutes of different strength training moves designed to keep heart rates pumping. Exercises included pushups, kettleball swings, dips, pushing a 45-pound weight across the gym floor, lunges, sit-ups with a medicine ball and curls. HE SAID: • Intensity: 8. The Gold’s Gym boot camp class was great. We had a diversified mix of exercises and the group was hard working. We sprinted for two minutes and paced for one minute for the 20-minute cardio portion, which got the blood pumping. The rest of the exercises were challenging and fatiguing. • Fun factor: 7. I enjoyed the variety of the second half of the workout and had fun with the other members of the class. I liked that everyone was able to work independently while in the group setting, and it was fun to see everyone scrambling to finish each portion. Our instructor, Marysia Mauck, was enthusiastic and did a lot of the workout with us. • Bottom line: The Gold’s boot camp was a fun way to spend an hour getting into shape. It was equal parts challenging and fun. Good class.
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SHE SAID: • Intensity: 8. For a first-timer, the class was a little overwhelming. However, because everyone works at their own pace and at their own skill level, I was able to modify everything to fit my needs. All ages and abilities worked in the class, and the trainer walked between the two gyms helping correct forms and pushing those 45pound weights across the floor right along with us. • Fun factor : 10. The high intensity and alternating between cardio work and strength training is my cup of athlete juice. Whenever I checked the clock, time was flying by and my heart was thumping like a bullet train. My favorite move was pushing the 45-pound weight across the gym floor on a towel. This was not particularly pleasant, but the end result was a workout for my legs, arms and back. • Bottom line: Immediately after the workout, I was wiped out. I didn’t quite complete all of the rotations laid out for the group, but I felt like I accomplished what my body could handle.
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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010 17
Workout No. 6: Chilson Recreation Center 970-962-2386 www.ci.loveland.co.us/parksrec/chilsonmain.htm THE WORKOUT: A 50-minute workout with routines of jumping jacks, sit-up variations, plank-styled exercises and running laps. The class ended with a cool down, stretching and deep breathing.
HE SAID: • Intensity: 4. The Chilson boot camp was a fairly fastpaced mix of aerobic-type exercises. While none of the exercises were extremely challenging by themselves, doing them continuously and quickly made it difficult to keep up. • Fun factor: 8. If you like doing dance-type moves, jumping and stepping to the likes of YMCA and the “Ghostbusters” theme song, this class is for you. Our class instructor, Pat Maloney-Sobek kicked and jumped right along with the class, shelling out witty banter along the way. If this class is nothing else, it’s fun.
• Bottom line: I really enjoyed the workout, and I think it would be a fine supplement to a normal routine. This is a great class for those who might not be into the hard core type workouts, but still want a challenging, fun workout. 04-307261
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• Intensity: 9 During the warm-up I thought, “This will be a piece of cake.” Then the trainer, MaloneySobek, amped up the intensity, and we never stopped moving. Our hearts were pumping as we completed the muscle building routines and runs. About halfway through, I was pretty sure I wouldn’t make it to the end. My moves got a little sloppy, but after 30 minutes, my adrenaline kicked in, and I was able to push through. • Fun factor: 10. This workout is what I imagine when a boot camp is announced — encouraging cheers, up-down and then up-down a million times more, keeping up with the herd and sweating profusely. The best move of the day were the cross-overs, a grape vine dance move reminiscent of Richard Simmons workouts performed in laps around the gym. My least favorite moves were the mountain climbers. I was exhausted after five but had to keep climbing an entire 14er’s worth more. • Bottom line: After the work out, I felt relaxed and ready for a nap. Maloney-Sobek helped us bring our heart rates down to our normal resting rates through deep breathing exercises, and she took us through stretches to combat sore muscles. The only part of me that felt sore the next day were my arms, possibly a sign that I didn’t push as hard as I should have.
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SHE SAID:
Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010
Workout No. 7: AIC CrossFit
SHE SAID:
210-385-9967 www.aiccrossfit.com THE WORKOUT: A varied warm-up with a rowing machine, burpees, pull-ups, back extensions and more. The routine: Burpees, kettlebell swings and wall ball in repetitions of 21, 18, 15, 12, 9 of each exercise. HE SAID: • Intensity: 10. This was one of the toughest workouts I’ve done. It was fatiguing in every sense of the word — the exercises were all difficult to hammer out. I struggled to keep up with the class, and my emergency contact was called several times throughout the workout. • Fun factor: 3. This isn’t supposed to be fun. It’s hard and painful — which is probably why it works so well. The class was full of supportive members and instructors, however, so that was fun.
• Bottom line: This is my type of workout. Even though I didn’t do as well as the rest of the class, I was happy with my time of 18 minutes. I feel like I got a substantial amount of work done in very little time — which is the name of the game for me in fitness. I don’t want to spend every day at the gym ... I just want to look like I do.
• Intensity: 10. This work-out totally rocked my world. Sam Lewis, the trainer, taught us basic squatting and kettlebell technique while the regular members of the class completed a warm up that would have many any sailor’s chest hair curl. Then we jumped in for the main work out, although I did a scaled-down version of 21, 15, 9 repetitions. Believe me, that was plenty. • Fun Factor: 4. I was moving too fast and trying to catch my breath that I almost forgot to have fun. There were many athletes in the class, so I initially felt out of place, but then as they encouraged me and didn’t judge me for having chicken arms, I was able to enjoy myself even through all of the burpees. I guess the biggest thing I have learned through all of these classes is that it is possible to do almost anything, especially with patience and modifying to match current fitness levels. From now on, I’ll leave my excuses at the door. • Bottom Line: Because I am not a hard core athlete trying win the Super Bowl (or even the little league football game for that matter), this particular CrossFit class was not for me. However, for those who are ready to sky rocket with their fitness, this gym is perfect, encouraging and competitive. Lewis times every workout so that in a few months time you can try the workout again to see if you really have improved. Of course this requires giving up macaroni and cheese, a price I might be willing to pay for no more noodle legs.
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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado January 21, 2010 19
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