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January 16, 2014

HealthLine Of Northern Colorado

BABY, IT’S COLD OUTSIDE But don’t let that deter you from signing up for some cold-weather competition.

+ Finding and keeping your motivation to stay on track + Five winter foods to keep your skin healthy from the inside out

on . en or op flo w nd No eco s

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contents

MINDFUL EATING lets you skip the diets, focus on yourself Page 8 ▲

also inside

Do you have a cold or something more? ......................................4 FOOD Indulge in skin-loving winter foods for a healthy self .............................................10

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Thursday, January 16, 2014

▲ DON’T LOSE YOUR MOTIVATION - four simple tips to achieve your New Year’s Resolution Page 14

UNCOMMON SENSE: Do children need to know about parents’ pot use? ............................ 12

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:

3 smartphone apps to aid your

Linda Story, advertising director: 970-635-3614

Heath Calendar and Briefs............... 16

For editorial:

New Year’s goals............................. 15

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

on the cover BABY, IT’S COLD OUTSIDE But don’t let that stop you from signing up for some cold weather competition.

PAGE 6 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

3

Do you have a cold or something more?

By Jeremy Thomas, Daily Democrat (Woodland)

LIVERMORE — Your head aches, you’re congested and simply getting out of bed is a chore. You pay a visit to your doctor, and within minutes — using a simple cheek swab placed in a tiny box — he knows precisely which virus or bacteria is causing the symptoms and prescribes the right treatment.

While this scene would be right at home in the “Star Trek” sick bay, it may become a staple in real-world clinics within the decade, according to Lawrence Livermore Laboratory chemical engineer Elizabeth Wheeler.

Wheeler’s team of engineers, biologists and chemists, headed by principal investigator Reginald Beer, is developing a method to recognize disease-causing pathogens quicker than ever before. The key: obtaining the bacteria or virus DNA and rapidly copying it so there’s enough to identify what’s causing your illness.

“It’s basically like you’re Xeroxing it,” Wheeler said.

“Once you’ve got enough of it, you can detect it.”

The technique — polymerase chain reaction — isn’t a recent phenomenon. In fact, it turned 30 this year.

Discovered in 1983 by Nobel Prize winner and UC Berkeley alum Kary Mullis, it’s been used for identifying human remains, food safety, and bacterial detection.

Just as you learned in science class, DNA has two strands. Using PCR, a special enzyme is added and the DNA is heated up to 94 degrees Celsius (202 degrees Fahrenheit). The

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Pediatrician Natalie Hodge makes a house call. Jeff Roberson/AP Photo

strands break apart and the enzyme “fills in” the opposite strand. By alternately heating and cooling the sample in a device the size of two toasters stacked on top of each other, the technique doubles the amount of genetic material with each cycle. It takes about three minutes to run the 30 cycles needed to amplify the DNA to a size where it can be identified.

Wheeler, whose husband is a San Ramon physician, said the project’s goal is to have Fast PCR devices in every clinician’s office, allowing patients to submit a sample and have it processed while the doctor goes through his checkup routine. Before the exam is over — in about the time it takes to cook a bag of microwave popcorn — the physician could make a decision on appropriate treatment.

“Everyone’s been frustrated when you go in and its

like, ‘is it a virus or a bacteria?’” Wheeler said. “You could run this and they can say ‘yep, you have a bacterial infection, here’s the antibiotic,’ or ‘it’s a virus, go home and rest.’”

Dr. Stephen Bustin, a British scientist and former professor of molecular sciences, literally wrote the book on the PCR technique. While reactions once took hours, Bustin said via email, they’re now routinely done in tens of minutes.

The amplification now takes only three minutes but other preparations make the whole process longer. Within a year or two, he adds, getting results in less than 10 minutes will become commonplace.

“This opens up all kinds of diagnostic possibilities,” Bustin wrote, including “carrying out PCR evaluations of a patient’s sample whilst talking to the doctor.”

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Working on Fast PCR since 2010, Beer’s team was responsible for speeding up the amplification part to less than three minutes. In that technique, cold water is passed over a porous copper platform holding the microscopic samples, rapidly dropping the temperature to 55 degrees Celsius (131 degrees Fahrenheit). The platform is heated back up, the cycle repeats 30 times, and the results are matched to a known genetic signature.

As speedy as the procedure is now, Wheeler thinks the team can go even faster.

The Livermore researchers’ next step is integrating optics into the device to detect the DNA even earlier, and finding more practical options to time-consuming sample preparation. Wheeler said the pieces are already in place to allow the entire process to be done in less than 10 minutes.

Thursday, January 16, 2014.

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LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

pvhs.org/clinics

5

H L ON THE COVER BABY, IT’S COLD OUTSIDE But don’t let that stop you from signing up for any of these five cold weather competitions.

By Misty Kaiser

It’s New-Year-New-You season; that time of year when we look at our fitness prospects with renewed commitment and fervor. So, if you’re going to do it anyway, why not start out with something fun?

Choosing an event, and setting a goal for it, whether that’s competing, improving or just making it through alive, can be an excellent way to motivate yourself.

Fortunately, Coloradoans don’t let cold get in the way of a healthy good time. Long after other states have packed up their sneakers for the winter, Colorado is just getting started.

If you’ve been good about getting (and staying) in shape over the past year, there are events that are perfect for you. If you haven’t, now is the perfect time to set a goal and get to making it happen.

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Strap on those running shoes, snowshoes or Nordic skis, and don’t make winter your excuse to catch up on your Netflix queue.

FRONT RANGE FREEZE

Whether you’re just starting your fitness regime or you never stopped, the Front Range Freeze on Jan. 25 at Hound’s Tooth Reservoir in Fort Collins is an event for all levels.

The Front Range Freeze actually comprises three separate chilly events. One of which is the Sweaty Sweater 5K. Participants are encouraged to wear their ugliest sweater for this walk/run event. Race for awards, run for fun or just walk the course with the whole family.

If that’s not enough to get your heart pumping - go for the Polar Bear Plunge. Earn

your Polar Bear Club membership (and bragging rights) by stripping down to your skivvies for a swim in the reservoir.

Visit frontrangefreeze.com for more information on the events as well as registration information.

STAGECOACH CLASSIC POINT-TO-POINT CROSS COUNTRY RACE AND TOUR

This brand new point-topoint excursion is hosted by Devil’s Thumb Ranch Resort and Spa in Tabernash to bring together Nordic fans of all skill levels. On Jan. 25, racers, tourists and enthusiasts alike are invited to spend the day on a trail beginning at Devil’s Thumb, then proceeding on through the old Idlewild ski area and ending at Hideaway Park in Winter Park. This series of trails will be groomed

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

and connected specifically for this race and tour.

Kids can participate in a 1K race to start off the day.

Then, racers and tourists can choose to compete or just complete a 15K or 30K trail designation. If you prefer snowshoes to skis, one last wave is set up just for snowshoers. But the day doesn’t end there. Post-race events include a barbecue, live music, and a beer garden A portion of proceeds goes to the Trout Unlimited campaign to protect the Fraser River.

Visit devilsthumbranch. com for more information

FROST GIANT 5K AND 10K The 35th annual Frost Giant 5 and 10 K race takes place on Jan. 26 in Estes

Thursday, January 16, 2014.

Park. This event is not for the faint of heart. Since it was designed to challenge and test the limits of participants, the race is run snow or shine, and it’s usually snow... and wind and cold.

Awards are given for the best times for overall male and female as well as within each age division. Proceeds from the races go to the Estes Valley Youth Activity Assistance Fund.

For more information visit evrpd.com/recreationprograms/adult-programs/ special-eventsvan-trips.

LOVELAND SWEETHEART CLASSIC FOUR-MILE RUN With a four-mile distance, the Sweetheart Classic is just a little longer than a 5K, but you’ll have a little more time to prepare for this jaunt around Lake Loveland hap-

pening on Feb. 8.

Racers can enter individually, as a couple—for a little Valentine’s Day twist, or both for the really ambitious. Since prizes are awarded by age division, couples tally their ages together to determine their division.

The kids’ Fun Run takes the under twelves for a lap around the Loveland High School track.

The event is presented by the Loveland Road Runners and proceeds go to support local high school track programs.

For more information and registration visit lovelandsweetheartclassic.com.

TUBBS ROMP-TO-STOMP For twelve years Tubbs Snowshoes has been presenting a combination of three

snowshoeing events called the Romp-To-Stomp.

Come up to Frisco early on March 1 for a free breakfast before heading out. Bring your own snowshoes, or try out some of Tubbs’. With three events to choose from, there’s something for the novice through the seasoned adventurer.

If this is your first event or you just want to bring the family out to enjoy the snow, the 3K or 5K Snowshoe Walk might be what you’re looking for.

Competition is more your thing? Don’t worry, the 3K Snowshoe Race will test your skill. Even kids can race in the Li’l Romper Dash.

After the romping and stomping are through, stay for the Post Romp celebration with entertainment and sponsor booths.

The Romp is all about raising both awareness and funds for Breast Cancer through the Susan G. Komen foundation and the event draws quite a few people so there are registration deadlines. Check tubbsromptostomp.com to make sure you don’t miss them.

_________________ Many of these and other events accommodate varying fitness levels, but it’s always best to feel confident that you can handle the physical demands of a particular activity.

As always, when starting a new fitness or training program, start slowly and check with your doctor if you have any health concerns.

R ecovery in mind, body and spirit.

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

All faiths or beliefs are welcome.

.

Thursday, January 16, 2014

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

7

MINDFUL EATING

lets you skip the diets, focus on yourself

By Addie Broyles Austin AmericanStatesman (MCT)

“I believed that when I grew up, I wouldn’t get to eat potatoes anymore, either.”

It’s a story she tells in “Eat What You Love, Love What You Eat” (Am I Hungry?

Publishing, $19.95), a 2011 book I discovered last summer at a nutrition conference hosted by the University of Texas that really helped put our modern American dieting culture into perspective.

In her keynote speech at the event, May, a familyphysician-turned-wellnesscoach, explained that there are three types of eaters: restrictive eaters, like her mom, overeaters and instinctive eaters.

Most of us who have struggled with our weight (and feelings about food and eating) oscillate between the first two, either consuming every chance we get (and feeling bad about it) or eating by strict sets of pre-determined rules (and feeling bad when we break them).

But it is that third category — instinctive eating — that May wants us to strive for, no matter if it’s New Year’s Day or any other 8

AUSTIN, Texas — Michelle May never saw her mom eat a baked potato.

When she was a kid, everyone else at the table got one, but not her mom, a slender woman who was always on a diet to stay that way.

day of the year when we feel trapped by what she calls the eat-repent-repeat cycle.

During the Austin conference, May asked the audience to think of someone we know who seems to have a healthy relationship with food. I immediately thought about my mom, who struggled with compulsive overeating in her 20s and 30s and finally broke her yoyo dieting habits by the time I was in elementary school.

I always thought of her as a mindful eater, whose key to success was reasonable portion sizes and a regular, consistent exercise regimen.

I rarely saw her eat seconds, but I never saw her miss a meal. She was the kind of mom who could eat one, maybe two cookies, and feel satisfied. She enjoyed cooking, but food was only one of the ways she showed us her love.

And most admirably, when I came home from college weighing 30 pounds more than when I left, she didn’t lecture me for not practicing what she preached. She simply contin-

ued her practice.

Instinctive eating helps us refocus on what food really is: fuel for our bodies.

Starting in our teen years, and increasingly earlier, unfortunately, we learn the latest (and ever-changing research) on “good” and “bad” food, drinks, eating habits and exercise. We obsess about calories consumed. We learn how to calculate a small bag of fries into minutes on a Stairmaster.

But from birth, we learn something even harder to unlearn: eating habits and triggers. Parents tell children to “clean their plates” without realizing that they are also teaching children to ignore the natural signals in their bodies that tell them they are full.

We eat because the clock says it’s time to eat. We fill our plates with too much food because the plates are large and that’s what everybody else is doing. “We confuse thirst for hunger and food for love,” May says.

“We eat for every emotion in the book,” she says.

“When a craving doesn’t

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

come from hunger, eating will never satisfy it.” Americans face unprecedented access to food and food advertising.

You can find ready-to-eat food at work, on the way home from work and at the grocery store, movie theaters and school functions, and food commercials and advertising bridge the gaps in between.

“It’s no wonder you feel like eating all the time,” May says.

She uses the analogy of a gas station: We are surrounded by gas stations, but we don’t pull up to every one, or even every other one, to put gas in the car. “You have to ask yourself, do you really have a need for fuel, or are you experiencing another trigger?” But reading our internal fuel gauge isn’t as easy as looking down at the dash.

For many of us, we’ve forgotten what healthy hunger and satiety feel like. Maybe we let ourselves get too hungry and then overeat as compensation. Or maybe we eat a full meal even though we weren’t really that hungry at the start.

We can’t eliminate the

Thursday, January 16, 2014.

triggers, May says, but we can learn to recognize them and pause, which gives us time to think about how we really want to respond. This “respond-sability” becomes the backbone of mindfulness.

“Mindful eating means you eat with intention and attention,” she says. It means setting a purpose for your meal and becoming aware of how you feel while you’re eating, she says.

It starts not with deciding what you should or shouldn’t eat, but with when, how and why.

“If you understand the why, the what doesn’t matter,” she said, pausing to acknowledge that that argument might not be popular at a nutrition conference. She compared restrictive eating to painting by numbers. “That’s someone else’s work that you are just filling in.” The key

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Thursday, January 16, 2014

to figuring out what to eat is balancing what you want (mental) with what you need (physical) and what you have (environmental).

Re-learning how to listen to your body so you can determine whether it’s telling you to eat more protein, greens, grains, dairy, vegetables, fiber, vitamins and even specific minerals can take years, but you have to be paying attention to how you feel before, during and after eating to start that process.

And beware, May says: Your learned “needs” might not really be needs at all.

The chemicals in, say, diet soda, have trained your body to “want” them, but those false needs are triggers you have to break, just like the emotional ones.

So what about all the specific diets that are out

there now, like vegan, Paleo, gluten-free and macrobiotic?

May doesn’t outright eschew them, but the key is making food choices based on what your body tells you it needs, not what someone else does.

“Some foods don’t work for some people, but they need to pay enough attention to how they feel to take it out,” she says.

Once you’ve figured out how to know when it’s actually time to eat and what kind of fuel your body is telling you it needs, then comes what can be the hardest part: Knowing when to stop.

“Satiety is your body’s signal that you’ve had enough,” she says. “Discomfort is not the goal.” We’ve been hearing for years that it takes more time than we realize for our stomachs to send the message to our brains that we’re full. But it’s not just

about eating slowly to allow that memo to be delivered; we have to be focusing on the food and not something else, like the television or computer or a book or magazine.

Not paying attention to the act of eating is one of the biggest culprits in overeating, which then throws off your internal gauge.

The goal isn’t to eat “perfectly” or never “mess up,” May says. “If you fall off, don’t judge,” she says. “Just think, ‘Oh, isn’t that interesting,’ and pay attention to what went ‘wrong’ and why.”

The whole point of all of this, May says, is to free yourself from feelings of deprivation and guilt so you can better be in charge of so many aspects of your life, not just what’s for dinner.

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9

H L FOOD

Indulge in skin-loving winter foods for a healthy self - inside and out

(BPT) - Have you effectively “winterized” your home for the season? Plunging temperatures call for more than just cozy sweaters, boots and coats - they can also challenge daily eating and wellness routines, which can negatively impact skin. A personal regimen that effectively combines diet (chock-full of fresh, in-season foods), exercise, 10

skincare and wellness this winter can be a powerful tool in achieving a glowing, healthy-looking appearance.

The Simple brand, a range of facial skincare products that is perfect even for sensitive skin, launched the Simple Advisory Board (SAB) to help women everywhere discover the benefits of a holistic approach to skincare.

Advisory board member Ellie Krieger is a nutritionist, New York Times bestselling author and host of the Food Network and Cooking Channel’s hit show, “Healthy Appetite.”

She believes that positive food and nutrition choices lead to beautiful skin and overall wellbeing. The guide below offers a good start.

most popular vegetables.

Though winter squash is botanically classified as a fruit, it is nutritionally viewed as a starchy vegetable.

Winter squash is filled with nutrients and is one of the top sources of beta carotene, an antioxidant form of vitamin A that helps protect skin and speeds up the cell renewal process, contributing to healthy, supple-looking skin. Beta carotene imparts a yellow-orange color to food and can also enhance complexion tone. Butternut squash is readily available both whole and in convenient pre-cut packages and it has a creamy, sweet flavor that appeals to just about everyone.

Beets

Another highly underrated fall and winter vegetable is the beet. High in folate, manButternut squash ganese and potassium, beets Squash is one of winter’s LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

can also be found in alreadycooked vacuum packs, making it easier to add them to a meal. When buying fresh beets, select those with the greens intact because beet greens, like other green leafy vegetables, are not only delicious, they are also packed with nutrients, especially vitamin C, which is important for collagen production.

Try sautéing cooked beets with the greens or some kale along with garlic and splash of balsamic vinegar.

Or, whip up an elegant beet salad enhanced with watercress dressing by foodprocessesing the watercress, goat cheese, buttermilk, vinegar and salt until smooth and creamy, and add walnuts as a topper.

Tomatoes

Tomatoes are a crucial “skin food.” They provide Thursday, January 16, 2014.

lycopene which helps protect skin against damage from UV radiation. Canned tomatoes and sauce make it easy to incorporate this fruit into everyday meals. Cooking tomatoes concentrates their lycopene, and adding olive oil in tomato sauce helps the body absorb the antioxidant.

Whole grains

Whole grains are a valuable part of a healthy diet, providing a wide spectrum of nutrients and antioxidants, not to mention great taste and satisfaction. They are digested more slowly than refined grains so they can help you achieve a steadier blood sugar, which may reduce inflammation and acne flares and lower the risk of heart disease, diabetes and other health issues.

Quinoa has gained popularity recently, but other

.Thursday, January 16, 2014

alternative grains like farro and bulgur are just as delicious and packed with fiber and minerals.

Teas

Daily routines can have long-term effects; so consider substituting your afternoon cup of joe with a more skinloving cup of tea.

The white, green and black tea varieties are all from the same plant, and are packed with flavonoids and antioxidants, helping to detox cell-damaging free radicals in the body. White is the least processed of teas, followed by green and then black.

All contain caffeine so they are perfect for an afternoon or morning pick-me-up, but they have considerably less than coffee so you will get a gentle lift rather than a big jolt.

Certain skincare products

also contain skin-loving ingredients sourced from food.

When it comes to ingredients, Simple knows that what is left out is just as important as what is put in. This philosophy is the reason why none of the products contain dyes, artificial perfumes or harsh chemicals that can upset skin - just the purest possible ingredients for natural, healthy-looking skin. The Simple Radiance Cleansing Facial Wipes contain mango extract, known as a source of

anti-oxidants, and includes vitamin C; glycerin, which helps increase hydration; and bisabolol, an anti-inflammatory known to help soothe and calm skin.

For more information about Simple Skincare and health tips from Krieger and other SAB experts visit www. simpleskincare.com. While there, take the Simple Sense quiz to receive customized information and advice regarding skincare and holistic living.

At Columbine, you're family.

Offering all 3 Levels of Care on Our Campus at 29th & Taft. www.columbinehealth.com LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

11

H L UNCOMMON SENSE

Do children need to know about parents’ pot use?

Dr. Beth Firestein, Licensed Psychologist

Dear Dr. Beth, My wife and I are in our mid-50s. We grew up and went to college in the 1970s when trying drugs was the hip thing to do and really common. Pot was mild compared to what is grown now and pretty cheap. Lots of people tried pot or smoked it recreationally and most never seemed to get addicted or go on to harder drugs. We both quit smoking when we got married and had kids but it was something we had enjoyed on an occasional recreational basis. Now it’s legal and we are interested in using it again from time to time.

We aren’t sure how to think about this or how to handle it in relation to our kids.

It is remarkable to think about what the state of Colorado’s legalization of marijuana means for everyone involved. The people involved include older adults, young adults, teens, law enforcement, legislators, growers, distributors, school officials, people who have never tried pot and people who used it in the past. Everyone comes to the issue from a different perspective. We have an enormously diverse population with wide-ranging attitudes and opinions on the issue and it is doubtful that everyone will ever agree about the role pot should or should not have in our society.

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With the legalization of marijuana for medical purposes, and now for recreational purposes, many issues arise.

You and your wife were part of a large subculture of young people in the 1970s that experimented with drug use but apparently did not develop a drug-centered lifestyle. While it was not legal at that time, the consequences of smoking pot were rather minimal until President Nixon declared the War on Drugs. During the Reagan years there was a massive increase in the incarceration of non-violent drug offenders, including people who smoked pot casually or possessed but never dealt the substance. The prison population exploded.

This escalation of punitive consequences no doubt frightened many people out of marijuana use. This period also correlated with the time in life when young people like you were getting married and starting families. Given the continued illegal status of marijuana federally and in all but two states, caution is warranted when considering beginning to smoke pot again.

Purchasing pot from legally licensed stores and smoking in your own home or the homes of friends seems like a conservative approach, since driving high on marijuana is, or soon will be, a legal offense, much like drunk driving.

I believe that cautious behavior is appropriate, including choosing carefully whether or not to disclose to your children or teens that you smoke and it is probably wise

not to smoke in the presence of your at-home children. The controversial and unpredictable nature of the legal environment coupled with the risks posed to youth who begin smoking pot prior to the age of majority are important factors to consider. Young people who smoke while their brains are still actively developing seem to be at some risk for hindering optimal brain development.

These are sensible reasons for maintaining the privacy of your adult behavior regardless of whether or not you choose to disclose your pot use to your children. Just as you can acknowledge that you and other adults are sexual but certainly would not choose to have sex in front of your children, it seems common sense to separate information from actual behavior, at least for the time being.

It is also worth considering what the positive and negative implications might be to the two of you before reintroducing this activity into your current lifestyle. The positive thing is that now you at least have the ability to make a choice that will not be putting you in legal danger. I wish you the best in sorting through these issues.

tion to each other or say “I love you”. This has left me feeling like I’m in the dark about relationships. In your opinion what are the ingredients of a happy satisfying love relationship?

That is a great question and many, many books, poems and talks have been devoted to this subject over the centuries. Even philosophers, poets and psychologists have trouble defining the word “love”; it is easier to talk about the ingredients that make for a healthy, loving relationship.

A relationship consists of two people who choose to spend time together and wish to share all of the fun, difficult and meaningful experiences life has to offer. Ideally you face the challenges of life together and operate as a team.

Your partner is someone you know has your back in tough situations or when you are feeling weak or ill and you do the same for them. These qualities are called loyalty, trust and commitment.

Healthy love involves two individuals who each have parts of their lives that remain individual and parts of their lives that they choose to share with one another. In healthy relationships there is a balance of separateness and togetherness and each person Dear Dr. Beth, is okay with time apart as well I grew up in a family as the joy of time spent with where my parents didn’t their partner. Their partner really seem to love each may have interests and other. They didn’t have a lot friendships that are separate of open fights but neither from theirs and they support and appreciate each person’s did they ever show affec-

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Thursday, January 16, 2014.

individuality.

Respect is another word frequently associated with healthy loving relationships, but what does respect really mean in a relationship? One of the essential elements of respect is recognizing, accepting and celebrating the fact that your partner is an individual person who is different from you in many ways.

This doesn’t mean you will like and celebrate everything about your partner. Some of what they do will annoy you and make you angry.

What respect does mean is that there is room for each of you to have different opinions without trying to bully each other into one person’s perspective. It also means truly supporting the other person’s right to make their own decisions and minding the line between legitimate efforts at persuasion vs. attempts to manipulate or control their partner.

Healthy partners also learn how to fight and disagree without “hitting below the belt”. You can disagree with your partner without going for the jugular or trying to criticize them in their weakest and

most vulnerable areas of personal insecurity. Obviously, the better you are able to communicate both positive and negative feelings in a respectful and diplomatic way, the healthier the relationship is likely to be.

Finally, in healthy relationships people support their partner in achieving her or his personal goals as well as working toward shared goals for the relationship.

The ideas I present here are just a starting point. I encourage you to talk to your friends, especially those that appear to be in satisfying relationships. Even talking to those who are in unsatisfying relationships is helpful— these conversations give you valuable insights into what not to do and what doesn’t work. Books, presentations and workshops may also be really valuable to you in your search to understand healthy relationships. And at some point, you just have to jump in the pond and swim with the other fish and see what works and what you learn from your experiences.

Uncommon Sense with Beth Firestein

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.

Dr. Kevin Felix and Victor Palomares, PAC, are dedicated to the develoopment of long-term relatioonships with each patiennt, focusing not just on thee illness, but also on prevenntive care. w welcoming Now w ppatients. new Same-day appointments mayy bbe available. Call 970.3 92.4752.

Victor Palomares, PA-C Dr. Kevin Felix

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.

.Thursday, January 16, 2014

Primary Care 3850 N. Grant Ave. (Northwest of 37th Street and Garfield Avenue)

pvhs.org/clinics

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

13

H L FITNESS

DON’T LOSE YOUR MOTIVATION -

Four simple tips to achieve your New Year’s Resolution

(BPT) - The new year is here and it’s time to tackle your resolutions! You’ve set your goal, and now is the time to take action. A recent survey by Bing and Impulse Research showed 69 percent of people were all talk last year and did not keep their New Year’s resolution. The same survey showed 41 percent of people want to improve their health and lose weight in 2014. Following a few simple tips can help you kick start your healthy habits and inspire you to achieve your goals this year.

• Be specific.

Rather than creating a general goal to lose weight, workout more, or eat healthier, set a goal that is measureable and realistic. If your goal is to lose weight, decide how 14

many pounds you want to lose, and set a target date for the weight loss. If you want to work out more this year, think about how many times per week you want to hit the gym. This is an important step in setting a goal because it will keep you motivated, and allow you to assess your progress.

• Make a strategy.

Take the time to think through what it will take to achieve your resolution and create benchmark goals throughout the year. Doing so will help you track your progress and create opportunities to reward yourself along the way. People often spend too much time critiquing themselves or focus on how far away they are from their end

goal and forget to celebrate the smaller wins. Make a plan to reach your goal and reward yourself as you reach your milestones.

• Learn your barriers and find solutions.

In our time-starved world it’s not surprising that 20 percent of people say they don’t have enough time to accomplish their New Year’s resolution. Don’t let your busy schedule hold you back from accomplishing your goal; instead, focus on doing a little bit every day. If you’re on the go, choose a healthy snack like carrot sticks or walnuts to prevent you from reaching for sugary treats. The Bing Health & Fitness app for Windows 8.1 has nutritional information for more than

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

200,000 foods so you can compare your options and select the healthiest choice. If your busy day kept you from hitting the gym, don’t let that be an excuse not to work out.

The app also has more than 1,000 exercise videos so you can work out anywhere. And if you’re too busy to get in a whole workout, select an area that needs some attention and the app will suggest workouts that target that area.

With this app, you can stay on track by finding a workout that fits your schedule.

• Grab a partner.

The buddy system is an effective way to achieve your goal. Find a friend or family member with the same goal so you can support each other and share tips along the

Thursday, January 16, 2014.

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smartphone apps to aid your New Year’s goals

By Jessica Reynolds, Chicago Tribune (MCT)

Another year, another set of New Year’s resolutions. Here are three free smartphone apps that can guide you in your quest for improvement:

Mynd way. At the beginning of the year, schedule workout dates and active get-togethers.

Share recipes or make plans to cook together so you have healthy, ready-to-eat meals.

Having someone hold you accountable will help inspire you to keep up your hard work, not to mention it also makes achieving your goal fun.

Follow these four tips and you’ll be on your way to achieving your health and fitness goals in 2014.

If your goal is to become organized, consider this calendar app your very own personal assistant. Mynd helps start each day on the right foot by showing the current weather forecast, your number of commitments and locations for each meeting. It syncs with your GPS, gives you step-by-step directions, tells when you need to leave for each meeting and if you are likely to encounter traffic. For iPhone, iPad and iPod touch.

Yummly Gyms always see a surge in memberships come January, but losing weight is about more than just exercising. Yummly lets dieters scroll through photos of delectable-looking

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dishes and cocktails and collect healthful recipes based on their tastes, allergies and other preferences. For instance, you can set filters that will only display vegetarian or gluten-free recipes or dishes that require no more than 20 minutes to prepare. More than 1 million recipes are available. For iPhone, iPad and iPod touch.

Lift Whether your goal is to drink more water or finally start that novel you’ve been meaning to write, this daily motivation app will give you just the nudge you need to succeed. Create your own resolution or search through ones created by others, such as “Six weeks to a half marathon” or “Stop being a workaholic.”

Long-term goals offer daily instructional tips to help you achieve a little at a time. The app lets you schedule periodic reminders, check off a task once completed and see how many people have joined each plan. Lift tracks your progress and lets you connect with friends to track theirs too. For iPhone, iPad, iPod touch and Android.

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HEALTH CALENDAR & BRIEFS

BREAST CANCER SUPPORT GROUP

For anyone who has been affected by breast cancer.

Cost: Free When: 2nd Thursday of every month from 5:30-7 p.m.

Where: McKee Cancer Center lobby Call: (970) 622-1961

BLOOD PRESSURE SCREENING

Have your blood pressure checked by a wellness specialist.

When: Monday-Thursday, 8 a.m.-4:30 p.m.

Where: McKee Wellness Services, 1805 E. 18th St. Suite 6 Cost: Free Call: (970) 635-4056

CANCER CAREGIVER SUPPORT GROUP

For caregivers of cancer patients.

Cost: Free Call: (970) 635-4129 for time and locations

CANCER SUPPORT GROUP

For anyone touched by cancer.

Where: McKee Cancer Center Lobby When: Tuesdays, 5:30-7 p.m.

Cost: Free Call: (970) 635-4129

MAN-TO-MAN PROSTATE CANCER SUPPORT GROUP Where: McKee Conference and Wellness Center When: 4th Thursday of each month, 5:30 -7 p.m.

Cost: Free Call: (970) 622-1961

SOULPLAY ART THERAPY

People whose lives are

.Thursday, January 16, 2014

touched by cancer expressing themselves through art.

No art experience needed.

Where: McKee Cancer Center Conference Room When: Wednesdays, 1-3:30 p.m.

Cost: Free Call: (970) 635-4129

YOGA SUPPORT GROUP

Thirty minutes of yoga and 30 minutes of holistic therapy education for people touched by cancer.

Where: McKee Conference and Wellness Center When: 1st and 3rd Thursdays of the month, 5:30-6:30 p.m.

Cost: Free Call: (970) 635-4054

CAREGIVERS SUPPORT

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

Where: First Christian Church, 2000 N. Lincoln Ave. When: 3rd Thursday of the month, 1:30-3:30 p.m.

Cost: Free. (Care of elderly adult family members or friends is available through Stepping Stones Adult Day Care program during meeting times at no charge.)

Call: (970) 669-7069

DIABETES INFORMATION GROUP

An informational/educational meeting for anyone touched by diabetes who wants to learn and share. There will be a different subject matter for each meeting.

Where: McKee Conference and Wellness Center

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Call: (970) 622-1950 for more information and topics.

BREASTFEEDING SUPPORT GROUP

Mothers with new babies are welcome to attend this gathering to learn and talk about breastfeeding.

Where: McKee Medical Center When: Mondays, Wednesdays and Fridays (except holidays) 10 to 11 a.m.

Cost: Free Call: (970) 669-9355 (WELL)

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When: Tuesday, Feb. 18, 5:30 p.m.

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Loveland Cost: $25/person. Tickets will be on sale Monday, Jan. 20 - Wednesday, Feb. 12 at the McKee Gift Shop Accessories with a Flair, (801 8th Ave., Suite 4, Greeley) or by calling (970) 350-6633

WISE WOMEN DISCUSSION GROUP

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PAID ADVERTORIAL

LUNG CANCER SCREENING everyone benefits from screening. It is important to determine if you would benefit or you would be undergoing unnecessary testing.

The program can help guide you through this

Dr. Gregory Golden, DO

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If something is dis-

the most common

covered on your imag-

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and more people die

will help you under-

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For the first time, recent studies have shown that annual CAT scans in select individuals can decrease lung cancer mortality by 20 percent and decrease non-lung cancer mortality by 9.6 percent. Up until now, no screening regimen has been shown to improve survival from lung cancer. Unfortunately, many people may have early lung cancer and do not know it.

Cigarette smoking is the

• A change in an ongoing cough or a cough that produces a lot of mucus • A change in the character of sputum produced, or streaks of blood • Wheezing (a whistling or squeaky sound when you breathe) • Chest tightness or difficulty

sent cancer and further imaging or testing may be necessary to understand the nature of your abnormality.

In addition, participating in the program may include assistance with smoking cessation as studies have shown that stopping smoking decreases risk of cancer in the future.

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• Weight loss

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Unfortunately, when signs

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email BannerNorthernColorad-

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