Healthline December 2012

Complimentary

December 20, 2012

MONTHLY

HealthLine Of Northern Colorado

WEIGHT TRAINING:

Does it really boost your metabolism? + Fight the Holiday Bulge Troubleshooting Men Commitment Day

Ask the Expert:

Labor and Delivery

What do I need to know about pain management during my baby’s delivery?

Our team of anesthesiologists, certified nurse anesthetists and registered nurses can administer various pain relief options or support natural techniques for controlling and coping with labor pain.

We can help find ways to handle the pain naturally with an array of techniques including: Breathing patterns, movement during labor,, dif different laboring positions, birthing balls, massage, soothing music and water.

Other options include: Epidural block, spinal block, narcotics, pudendal block, and/or a local anesthetic injection.

It helps to review your options in advance and keep an open mind. Many moms find that their preferences for pain control change in the middle of the process – and that’s OK.

Where

Experts Work Best.

Jonathan Franco, M.D. OB/GYN

Banner Health OB/GYN Associates - Loveland Appointments – (970) 667-2009

Michelle C. Stoltz, M.D. OB/GYN

Banner Health Clinic OB/GYN - Greeley Appointments – (970) 352-6353

To find a Banner Health physician in your area, visit www.BannerHealth.com/BMG Connect with us:

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contents

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Dining Out During the Holidays:

How to make it a healthy experience

Page 4

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TroubleShooting Men

Relationship advice and much more on Loveland based website

Page 10

also inside Uncommon Sense .......................................8 Nutrition ....................................................12 Fitness.......................................................16 ▲

Surviving the holidays: A guide for the introvert

Page 14

Health Calendar .........................................20 Health Briefs..............................................18

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 STRENGTH TRAINING to boost metabolism? _________ PAGE 6

Thursday, December 20, 2012

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 3

How to make dining out during the holidays a healthy experience sodium.During the winter months, and particularly the holidays, we may be more tempted by indulgent desserts and holiday meals. So what can people do to prevent possible weight gain? Registered dietitian and the National Restaurant Association’s director of nutrition, Dr. Joy Dubost, has a few recommendations:

The holiday season is here and if you’re like most Americans, restaurants will play a key role in your holiday plans and celebrations, as well as shopping and traveling experiences.Each year, tens of millions of Americans visit restaurants for their holiday meals or use restaurants to supplement meals at home. For anyone with a busy schedule, the opportunity to go to a restaurant or bring takeout items home allows for more time with family and friends and does not require the cleanup that typically goes along with cooking a meal.National Restaurant Association research shows that more and more, consumers are looking for better-foryou items. While dining out this holiday season, parents looking for those healthful

options for themselves and their children will be pleased to find a larger variety of choices on restaurant menus.

More than 110 restaurant brands representing 30,000 locations nationwide are now participating in the Kids LiveWell program, an initiative established by the National Restaurant Association in collaboration with Healthy Dining, a group of registered dietitians who have worked with the industry for two decades to help restaurants provide a selection of healthful, dietitian-approved items.

Participating restaurants and qualifying Kids LiveWell menu choices can be found on HealthyDiningFinder. com, along with thousands of dietitian-approved choices for the whole family. The program’s free app makes it easy

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to find healthful menu items for your kids while out on the go. The app is available in the Android market and iTunes app store and can be downloaded at Restaurant. org/KidsLiveWell.

Restaurants participating in the program can be found in every state in the country, including everything from quick-service restaurants to fast-casual concepts, from the largest restaurant chains to independent operators.

Each one of these restaurants’ Kids LiveWell items meets qualifying criteria based on leading health organizations’ scientific recommendations, including the 2010 USDA Dietary Guidelines. The initiative incorporates fruit and vegetables, lean protein, whole grains and low-fat dairy, and limits unhealthy fats, sugars and

Thursday, December 20, 2012

• Fill your plate with fruits and vegetables, which are lower in calories and packed with nutrients.

• Try incorporating more fiber rich whole grains into the meal, which may help to keep you fuller longer.

• Don’t think you have to avoid your favorite desserts; just remember to choose smaller portion sizes.

• If you are going to eat a more indulgent meal, adjust your calories accordingly throughout the day but do not skip meals. Eat slowly and enjoy the dining experience.

• Don’t forget to keep up your physical activity to ensure you are burning the calories you have consumed.

The holidays can be an especially busy time for families. The Kids LiveWell and Healthy Dining programs help ensure families can celebrate this holiday season with nutritious, well-balanced meals. Wherever you choose to celebrate, have a happy and safe holiday season.

-Brandpoint

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No matter where you are in northern Colorado... we’re here for you.

With more than 40 physician choices in clinics throughout northern Colorado, Colorado Health Medical Group is here to meet your primary health care needs.

Looking for a doctor? Immediate appointments may be available. Call today.

FORT COLLINS Family Health Care of the Rockies (New location) 2121 E. Harmony Road Suite 230 970.392.4752

LOVEL AND Foxtrail Family Medicine (Partnership of University of Colorado Health and Associates in Family Medicine) 1625 Foxtrail Drive 970.619.6900

Poudre Valley Internists 4674 Snow Mesa Drive, Suite 100 970.392.4752

Loveland Family Practice 3850 N. Grant Ave., Suite 100 970.392.4752

Colorado Health Medical Group Internal Medicine 1107 S. Lemay Ave., Suite 240 970.392.4752

Medical Clinic at Centerra North Medical Office Building 2500 Rocky Mountain Ave. 970.392.4752

GREELEY Greeley Medical Clinic 1900 16th St. 970.392.4752

Colorado Health Medical Group Primary Care 1327 Eagle Drive 970.392.4752

Peakview Medical Center 5881 W. 16th St. 970.392.4752

WINDSOR Windsor Medical Clinic 1455 Main St. 970.392.4752

Dr. John Ebens Dr. Pamela Levine

Dr. Brienne Loy

Poudre Valley Medical Group is now Colorado Health Medical Group.

Thursday, December 20, 2012

pvhs.org/clinics

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 5

STRENGTH TRAINING

by Kristine Smith

Now more than ever, it seems our society is starting to understand the importance of incorporating weight/ resistance training into our workouts, not only for injury prevention and endurance, but also to increase resting metabolism rate which can result in weight loss. With

the holidays upon us, so is the vast amount of opportunity to overindulge in our favorite unhealthy food and drink.

There have been numerous studies of late that explain the importance of adding weight training to our workouts to build muscle mass.

With an increase in muscle tone and mass comes an increase in metabolism,

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which is defined, simply, as the body’s ability to burn calories, even when at rest.

The higher the metabolism, the higher the calorie burn which leads to a higher potential to lose weight at a faster rate.

In his book Lifefit, America’s leading epidemiologist, Ralph Paffenbarger, M.D., makes the following statement regarding the effects of muscle gain and metabolic change: “Indeed, when you replace ten pounds of fat with ten pounds of muscle, your weight remains the same, but you can expect to expend 500 or more additional kilocalories each day at rest.” In other words, Paffenbarger attributes the resting metabolic requirement for one pound of muscle at 50 calories per day. Given recent research and the testimony of experts, such as Dr. Paffenbarger, strength training for both males and females, regardless of their age, has become an important and necessary

Thursday, December 20, 2012

addition to anyone’s workout routine. Resistance training, also called weight training, should be part of a comprehensive exercise plan. It increases lean muscle mass in weight-stable individuals and can minimize the loss of lean tissue with those individuals trying to lose weight.

In those trying to lose weight, studies show it is not feasible to decrease body weight and simultaneously increase lean muscle tissue. Both aerobic exercise and weight training should be practiced at the same time. In a 2010 research study published in the journal Lipids Health and Disease, it was found that a moderate intensity aerobicbased and strengthbased program, within only 16 weeks, can positively influence the metabolic health indicators of inactive men and women whose average age was 76.

For expert local assistance, Chilson Recreation Center offers a wide variety of classes focusing on strength training and muscle building and toning. They also have personal trainers that can assist getting a person on track using proper technique with the impressive equipment that they have available.

They have exercise classes for all levels, including those who may need a little extra help, such as those recovering from joint replacement surgery or those suffering

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to boost metabolism? from arthritis. Anytime Fitness is another Loveland establishment that offers personal trainers to help find that perfect muscle building exercise for your skill level and this gym is open 24 hours a day, seven days a

week.

While no one disputes the need to exercise on a regular basis, strength training to increase metabolism has been proven and disproven over the years. What cannot be ignored, however, is the ability of

strength training exercises to improve fitness overall, increase muscle strength as we age and reduce the risk of osteoporosis by improving bone health. Even the slightest chance

to increase metabolism by use of weight training makes this form of exercise even more appealing and necessary.

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The Centers for Gastroenterology, P.C. is Dedicated to Providing Quality Care for Patients in Northern Colorado, Nebraska and Wyoming.

Services:

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• Office Consultation • In Office Remicade Infusion for all Indications • Colon Cancer Screening • Endoscopy Our physicians are board certified in the specialty of Gastroenterology To learn more about our physicians and services visit our website: www.digestive-health.net Fort Collins (970) 207-9773

3702 Timberline Rd. Rand F. Compton, MD Thomas A. Dowgin, MD Rebecca C. Dunphy, MD Mark N. Durkan, MD Rodney R. Holland, MD Joseph X. Jenkins, MD Robert A. Simmons, MD

Greeley (970) 207-9773

7251 W. 20th St.

Thomas A. Dowgin, MD

Loveland (970) 669-5432

Cheyenne (877) 713-7392

Daniel A. Langer, MD Crystal M. North, DO Stephen R. Sears, MD Lewis R. Strong, MD

Daniel A. Langer, MD Stephen R. Sears, MD Robert A. Simmons, MD

2555 E. 13th St.

Thursday, December 20, 2012

4108 Laramie St.

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 7

HL

Uncommon Sense

Workhorse or Workaholic?

Finding reasonable relationship expectations for the career driven couple Dr. Beth Firestein Licensed Psychologist

Dear Dr. Beth,

I’m in a relationship with someone I love very much.

We both work full-time and overall we have a very good relationship. The main problem I am dealing with is that I think my partner is workaholic. He is really awesome at his job and I respect that, but he works anywhere from 50 to 70 hours a week.

Although I think he really loves me, we really don’t get a lot of time together and I’m frustrated. When I bring it up he gets defensive. How do I talk to him about this?

This is a tricky question because the line between working hard and being a workaholic is pretty thin. It is also tricky to know what we can reasonably ask from our partners about altering their work life to meet the needs of a relationship.

I don’t know what kind of job he has but there are some jobs that put extraordinary demands on the person holding the position. However, there are also people with “normal” jobs that don’t require that level of sacrifice, but which someone can make into workaholic situation by the perfectionistic expectations of themselves that they bring to their work.

In addition, in this vulnerable economic time, some people feel they must put in an extraordinary effort just

to make sure they are not downsized in the next round of job layoffs. Sometimes this is true. You would have the clearest idea about the circumstances surrounding your partner’s job situation and whether these are truly demands of the job or demands he is putting on himself.

Another factor that matters here is whether the overtime is project-driven and therefore time-limited or appears to be without end.

It is perfectly OK to want and ask for time with your partner, especially if you feel the current situation is harming your relationship or creating a significant disconnect between you. You and he need to find a way to talk about this issue that allows him to move beyond his defensiveness and have a constructive conversation.

Ideally, he would also be willing to look at himself and really consider the reasons for his choices around his job.

In approaching this, it would be useful to start out by listening to him talk about his job: what it means to him and why he gives so much time to it. Validate that you think he is awesome and that you support him in his profession.

See if he will open up about the “why” of his extreme dedication to his job. Then ask if he is willing to listen to your feelings. Is he in an emotional place to really hear you? If not, your conversation is wasted. If he agrees to listen but gets very defensive quickly, don’t persist in the

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conversation right then.

If you can’t converse successfully you could try writing him your thoughts in an email or a letter and then setting a time to talk after he has had time to digest what you have shared. You could also see if he is open to having someone else meet with the two of you for just a couple of sessions to try and bridge the communication gap.

Ultimately, if he is entirely unwilling or unable to approach the topic or try to meet your needs in the relationship, you will have to decide if this is something you can live with and whether the longterm relationship package is satisfying enough to warrant continuing in the relationship.

My hope is that the love the two of you share will allow you to move into a constructive conversation and find a mutually satisfying solution.

Dear Dr. Beth,

I am writing because I am really confused and upset about how to approach my daughter. I found out from looking at the history of recent website

Thursday, December 20, 2012

visits on the family computer that she has been looking up sites about sex, contraception, and similar topics. My daughter is 17 and has a boyfriend that I like (he is also 17) and she has been dating him for about 7 months. She has not mentioned one word to me about wanting to have sex and I am hurt because I always left the door open for her to talk to me openly about this subject. I’m also scared for her. What do I do?

This is an incredibly tough issue for parents and their teenage or young adult children. No matter how open or welcoming you have been to conversation on this topic with your daughter, it is likely that she truly fears that you will be negative and disapproving of her desire to begin sexual relations with her boyfriend.

In truth, most parents understandably have large concerns about their child becoming sexually active.

It is a huge turning point in both of your lives.

It sounds like there is

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some degree of health and maturity in her decision to have sex with her partner. It appears that she is in what is probably a stable relationship (I would consider it “long-term” for someone in her age-group) and she is doing the right thing by trying to learn about contraception and sex. I would certainly support you in trying to talk about this with her but give yourself some time to move beyond your immediate emotional reactions before initiating the conversation.

Don’t be surprised if she really doesn’t want to talk to you about it and simply isn’t willing to do so. On the other hand, you may be pleasantly surprised.

It is appropriate for you to share your thoughts, feelings and concerns with her about her choices, but please don’t leap to the conclusion that

she has already decided in favor of having sex. She may still be in a process of making a decision. While you may be able to influence her decision-making, there is actually little you can do at this stage to deter her if she has already decided to go forward.

Your best bet is to support her but with an emphasis on safety and what you see as healthy and unhealthy reasons for becoming sexually active. The potential for unwanted pregnancy or STDs should be your main concern. You other main concern would be not creating a serious rupture in your motherdaughter relationship.

If your religious values are extremely strong about teen sex and premarital sex, this will be a monumental challenge for you. You might seek someone who is knowledgeable and trustworthy

with whom you can discuss your feelings and concerns.

Perhaps your family physician or a counselor who is experienced in working with teens can help you cope with this new development in your daughter’s life.

Your daughter’s decision is not a reflection on you being a good or bad parent.

There are many other influences in an older teen’s life and the values and norms of society continue to change.

Life is complicated and our children’s lives seldom unfold as we would wish them to. In my opinion, the love and connection between you and your daughter is ultimately the greatest value

to consider here. Take the long-term view and know that you have given her a good foundation for living a healthy and rewarding adult life.

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.

The Wexford Lakeview Commons North Shore Health & Rehab Facility

HAPPY HAPPY HAPPY HAPPY HAPPY

HOLIDAYS FROM COLUMBINE HEALTH SYSTEMS Loveland Campus

www.columbinehealth.com Thursday, December 20, 2012

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 9

TROUBLESHOOTING MEN Relationship advice and much more on Loveland based website, troubleshootingmen.net.

By Summer Stair

There’s no question about it: Dating can be hard.

There’s always the lingering question of what does he/she want? Should I call? Or, when will he/she call?

And when things go wrong it can be devastating and feelings of low self-worth can quickly arise. These reasons are exactly why Rebecca Pitman, inventor and creator of TroubleshootingMen.net, started her website.

The Loveland-based website, which launched October 1, really helps women get to their core issues of low self-worth and rediscover their inner and outer beauty which in turn helps them lead healthier lives and have healthier relationships.

“In the dating world people destroy relationships, because of these issues,” says Pitman.

The idea behind Troubleshooting Men, is that women finally have a site where they can go for dating advice, beauty tips and relationship insight. Pitman, who watched her mom help women with self-esteem and outer appearance issues, followed in her footsteps and did the same. Through helping women deal with self-esteem issues and watching them grow, she realized that something had to be done to help women get in healthy, lasting relationships. Other factors include such statistics as more than 5 million people a day type the word “lonely”

into the web browser and that more than 55 million people are currently on dating sites.

Before launching TroubleShootingMen.net, Pitman interviewed 2,000 men to help her understand what they were looking for in a woman and what kind of relationship issues they had encountered.

“I think guys are getting the raw deal here,” she says.

“They don’t know what their role is.”

Pitman says a recurring issue that arose after talking to men is that they don’t know what they are supposed to do. Women are so independent that they don’t always want a man to do something as simple as open a door anymore, she says. Then when the women

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push the men away they are surprised by their reactions.

On TroubleshootingMen.net, women can get their relationship questions answered in ‘The Bull Pen’ by five men who range in age from 24 to 62. That means each question is answered by all five men. “They’re brutally honest,” Pitman says. “It may not be what you want to hear, but they tell you how it is from their point of view.”

Other areas include ‘The Toad Pool,’ which gives ten warning signs of behavior you should avoid in a man, and a ‘Dating and Relationship Advice’ area where videos on dating are posted for review.

As members, women can even get advice from the Life Coach on staff and the Rela-

Thursday, December 20, 2012

tionship and Intimacy Expert.

From dating advice, to nails, nutrition, makeup, fitness, hair, and self-esteem and confidence this one-stop shop is getting noticed. For a little as $9.95 a month or $18.87 for three months, women can get on the road to better self-worth and a lasting relationship. “It breaks my heart to see women sabotaging their lives,” Pitman says.

With the popularity of TroubleshootingMen.net, Pitman says new websites are in the works, which include Troubleshooting Women, Troubleshooting Marriage and Troubleshooting Teens.

Eventually, Pitman hopes to add Troubleshooting Pets.

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Ask the Expert:

Detox Diets

What should I know about detox diets and colon cleanses before starting one?

The goal of these diets is to rid the body of toxins that may cause a wide range of medical ailments (fatigue, headaches, fibromyalgia and more) with weight loss as a bonus.

These diets often involve a multi-day regimen with a period of fasting and a restricted diet. Many programs also include laxatives and a liquid-based concoction.

Diets that recommend very few calories can lead to malnutrition, dizziness, fatigue and nausea. Laxatives can also cause dehydration.

Advocates of detox diets claim a variety of health benefits, but there is no supporting medical research. A healthy diet and exercise are recommended over these diets.

Consult your physician before beginning a weight loss program or detox diet to learn the risks and set safe weight loss goals.

Where

Experts Work Best.

Grant Taylor, D.O.

Family Medicine Banner Medical Clinic Harmony Road Appointments – (970) 204-9069

To find a Banner Health physician in your area, visit www.BannerHealth.com/BMG Connect with us:

Thursday, December 20, 2012

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 11

HL

Nutrition

Simple secrets for dodging holiday weight gain

The holidays are full of fun activities, tasty treats and plenty of celebration, but being busy and eating all the extras can quickly lead to weight gain. With a few key strategies, it’s surprisingly easy to enjoy the season to the fullest and still avoid Santa’s extra bulge.

Dr. Christopher Mohr is a fitness and nutritional expert who consults for television, print and radio outlets throughout the country. He understands the difficulties of staying health-focused during all the festivities. Mohr offers some good reminders and unique insights on how to avoid gaining extra weight during the holidays.

Eat quality calories

“Too many people think that to avoid weight gain you need to avoid calories. In re-

ality, you need to eat calories to stay healthy, but you need to focus on quality calories,” says Mohr. “Choose foods that are packed with vitamins and nutrients, rather than just empty calories.”

Seek out “real” foods for snacks and meals over processed junk foods full of salt, unhealthy fats, and sugar. The fresher the better, because when foods are minimally processed, they typically retain higher levels of vitamins and minerals.

For example, skip the bag of chips and snack on fresh fruits and veggies. When possible, cook meals at home where you can control the ingredients and reduce unhealthy extras like butter, salt and oil.

Manage stress and focus During the holidays,

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people tend to try to do too much. This quickly leads to stress, which can have many unhealthy consequences, including overeating and weight gain. Being extremely busy also can lead to convenience eating, where you hit up the nearest fast food restaurant to save time, rather than head home to cook a nutritious meal.

“Remember to stay focused during the holiday season and take breaks,” reminds Mohr. “If you’re too stressed, you will be more likely to eat unhealthy foods and get less sleep. That combination may compromise your immune system.

The last thing you want is a few extra pounds and a bad cold at the conclusion of the holidays.”

Support a healthy metabolism

“In order for your metabolism to function as efficiently as possible, you need to fuel your body regularly,” Mohr explains. “That means you need to eat balanced meals and take supplements that support your metabolism.”

He advises to never skip breakfast, no matter how busy you are. Breakfast jumpstarts your metabolism and helps it function well all day. Additionally, consider taking a fish oil supplement that supplies the body with essential omega-3 fatty acids.

“Studies show that omega-3s support a healthy metabolism,” Mohr says. “People generally know about the

Thursday, December 20, 2012

health benefits of omega-3s to brain and cardiovascular health, but they are surprised to find out a high-quality fish oil supplement, like Ultimate Omega-D3 from Nordic Naturals, helps keep your metabolism functioning well.”

Indulge strategically

“Deprivation isn’t a good weight-loss strategy, and it certainly isn’t much fun during the holiday season.

Instead of avoiding all the candy, cookies, and rich foods served at festive gatherings, think of your own personal strategy before you go to an event,” Mohr says.

He suggests picking just one item you love, such as Granny’s apple pie or Aunt Jude’s stuffing, and let that be your one-time no-guilt holiday indulgence. In exchange, cut out other extras you don’t like as much.

Remember, just because it’s being served doesn’t mean you need to eat it.

Cut out high-calorie items like sauces and gravies, and holiday beverages like cocoa and eggnog. You’ll get to enjoy that one item you look forward to all year and, by avoiding others you care less about, you won’t risk holiday weight gain.

Celebrating the season to the fullest doesn’t mean you need to end the year with a few extra pounds. Follow these expert tips and you’ll enjoy the holidays and start 2013 looking and feeling healthy.

-Brandpoint

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Study shows more snacking linked to healthier diets

By Carolyn O’Neil The Atlanta JournalConstitution (MCT)

As the hectic holiday season kicks off and busy lifestyles become even busier, what’s the role of snacking to keep your energy up and your body weight down?

First, who do you think has a healthier diet _ people who snack once a day or those who snack two to three times a day? You may be surprised to learn that consumers with the healthiest diets snack twice as often as those with less healthy diets, according to the NPD Group, a marketing research company known for keeping its fingers on the pulse of what Americans are eating.

Kathy Ross, a research analyst for NPD, said the results of the company’s “Snacking in America” survey, which collected data for two years, were a bit of a surprise.

“The health aspect as an offshoot is something we did not anticipate,” she said.

“People were not replacing meals with snacks, and they were making healthy choices such as more fruit, yogurt, granola bars, nuts and seeds.”

Bottled water saw the biggest increase as the beverage paired with snacks. The survey identified “healthy snackers” as those who were in weight-loss programs, had healthy weights and whose food intake met the description of a healthy diet. More women and consumers

older than age 50 fell into this group. By the way, the NPD survey found that women snack 70 times more than men during the year.

“Snacking is more often a hallmark that goes hand in hand with healthy habits,” Ross said.

Those who reported eating only one snack per day fell into the least healthy group, and most often chose a late-night snack of chips, ice cream or cookies. But Ross said there’s less of this impulsive “raid the fridge at midnight” behavior going on.

“Late-night snacking is the only snack occasion going down,” she said, “and we’re seeing more healthy planned snacks.”

A snack occasion is defined as the food eaten between the major three meals, and it’s interesting to note that some folks are even eating a “before breakfast snack,” which might be the coffee you grab on your way to dine out for breakfast.

Fresh fruit is the most popular snack eaten between breakfast and lunch, according to the NPD survey, and 85 percent of households reported having fresh fruit on hand at home.

Ideally, a snack should total about 150 calories if you’re consuming a daily diet of 2,000 to 2,200 calories.

It should be like a mini-meal with a balance of protein, whole grains and fruit or vegetable. That means it could be a carton of yogurt with granola on top with some berries or a savory snack

of whole-grain crackers, reduced-fat cheese and a small apple. If you’re grabbing a granola bar, enjoy it with a glass of fat-free milk for more nutrients and added protein to keep you feeling fuller longer.

If you’re out and about holiday shopping, steer clear of temptation in the food court. Snacking on a handful of nuts (1 ounce) will provide you with the energy you need to get to your next meal along with some protein and hearthealthy fats for less than 200 calories.

Thursday, December 20, 2012

___ (Carolyn O’Neil is a registered dietitian and coauthor of “The Dish on Eating Healthy and Being Fabulous!” You can email her at carolynoneil@aol.com.) ___ (c)2012 The Atlanta Journal-Constitution (Atlanta, Ga.) Visit The Atlanta JournalConstitution (Atlanta, Ga.) at www.ajc.com Distributed by MCT Information Services

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 13

SURVIVING THE HOLIDAYS: A guide for the introvert

By Sophia Dembling The Dallas Morning News (MCT)

Holiday merrymaking and family togetherness can take a toll on those of us with limited energy for socializing and a high need for quiet.

No season is more demanding for us than this, the Most Extroverted Time of the Year, which starts with Halloween and doesn’t end until January 2, at which point introverts all over the country will go home, shut the door and not speak to anyone for at least a month.

Just so you know: Introverts are not shy, antisocial or socially anxious. While extroverts gain energy from being around people, introverts are drained of it. So the action-packed holiday season is tough.

Yet we want to be part of it.

We love our friends and family and holiday fun. The problem is that if we push ourselves too hard for too long, we get cranky and irritable. Peevish.

And no fun for anyone, including ourselves.

For introverts, the secret to making it through the holidays (and life, for that matter) is energy management. We need to recognize the signs that our energy is flagging and develop strategies to recharge even if we can’t get away completely.

For example:

FOR PARTIES

The bathroom break: Every introvert alive knows the exquisite pleasure of stepping from the clamor of a party into the bathroom and closing the door. You are alone. The din is muffled. Nobody is in your personal space. Nobody is talking.

The bathroom offers quiet sanctuary to let your over-stimulated brain relax. You may or may not need to use the facilities, but you definitely need to go to the bathroom.

The bookshelf back-turn: Books are familiar friends, quiet friends.

You can turn your back on the room for a few minutes to study your host’s library, and it’s as if the hubbub behind you barely exists.

Sometimes I just pretend to look at books to catch my breath.

The busy body: Some introverts like to be kitchen elves, finding glasses, wiping down counters and serving drinks.

You meet a lot of people that way, but with purpose. Plus, at most parties, guests tend to gravitate toward the kitchen so you can find yourself in the midst of the action without exerting any mingling effort.

The getaway: Even when you know you’ve had enough, leaving a party isn’t always easy. When they realize you’re ready to go, people will want you to believe either 1) you are going to miss the best

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party ever or 2) your absence will cause the entire party to collapse in gloom. Neither of these is true. In fact, once the door closes behind you, most people will forget you were even there. No offense, but you know it’s true.

So when you feel ready to leave a party, just leave. Don’t leave looking tired _ leave gleefully, with cheery waves all around, as if you’re on your way to another party. If it’s a big party, don’t say goodbye at all. Just slip out. Vanish. Poof.

You can send a nice thank-you note to your host the next day.

FAMILY GATHERINGS

Fitness escape: I never go on an extended family visit without packing walking shoes.

When the walls start closing in on me, I lace them on for exercise. Nobody can argue with that, and it’s good for me.

I can usually buy an hour of solitude that way.

Hiding in plain sight: A family excursion to a mall affords the opportunity to wander off between the clothing racks, retreat into a dressing room or step alone into a shop. Mysterious allusions to gifts should

Thursday, December 20, 2012

buy you some alone time. Movies are another escape without escape. You’re together but not. You can either watch the movie or just go to the happy quiet place in your head for a couple of hours.

The pseudo-sacrifice: Volunteer to do the grocery shopping or run to the store for that forgotten ingredient, and you can stroll up and down the aisles, numbed by piped-in music, communing with nothing more taxing than Brussels sprouts and canned pumpkin.

Head space: Sometimes you don’t even have to leave the house. A jigsaw puzzle provides respite in the middle of whatever chaos surrounds it.

Working it, you shift your focus from the people to the puzzle, which never natters or nags. I’ve also found that knitting helps keep some personal space in my brain during those family-just-sittin’-around times.

I can remain cognizant of everything happening around me and participate, but the little task engages the wandering part of my mind and somehow approximates solitude in a crowd.

Don’t feel guilty about any of this. You do everyone a favor when you manage your energy because an overextended introvert is no fun at all.

(Dallas writer Sophia Dembling is author of “The Introvert’s Way: Living a Quiet Life in a Noisy World,” which will be released by Perigee Books on Dec. 4 and from which this article was adapted.

Contact her at sophia@sophiadembling. com.) (c)2012 The Dallas Morning News Visit The Dallas Morning News at www. dallasnews.com Distributed by MCT Information Services

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Health insurance shopping? Start by getting informed If you don’t have health insurance benefits through an employer, you can purchase individual or family plans directly from many insurance companies. When shopping for health insurance, you need to find a plan that meets your individual needs: • Look for a plan that is offered in your state and provides a high-quality network of health care professionals, hospitals and facilities.

• Seek an insurer that offers a personalized website and online tools that can help you manage your health care, including a doctor

locator, treatment cost comparison charts, viewing your claims history, online bill pay, downloadable forms and the option to print temporary identification cards.

• Even with good online services, sometimes you’ll want to speak to someone.

Look for an insurance company that offers a 24/7 customer service call center.

• For times when you’re not sure if you need to see a doctor, or when the doctor’s unavailable, a 24/7 health information line can be a great help. Look for one

eric Young, M.D.,

staffed by trained nurses.

• Seek plans that offer affordable prescription drugs through either a retail pharmacy or home delivery which can save you money and provide a great convenience.

• Comprehensive plans will offer discounts on health and wellness programs, such as weight management and nutrition, fitness, tobacco cessation etc.

Check out Cigna’s Glossary of Health Care and Health Insurance terms at www.cigna.com/health-careglossary. You can also use “Health Care Reform For You”; an interactive online tool that delivers personally relevant information on how the health care reform law impacts your individual situation. Find it here: http://www. cigna.com/hcrforyou.

-Brandpoint

convenient office location

Orthopedic Surgeon Dr. Young is board certified in Orthopedic and Hand Surgery.

He and his staff will provide you with individualized care quickly and conveniently. Dr. Young sees patients in the office on Tuesdays, Wednesday mornings and Thursdays and we can often get you in the same day if necessary.

cHOOSe pe r S O n a l i z e D

O rT H O p e D i c c a r e

Thursday, December 20, 2012

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 15

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Fitness

Commitment is the new resolution

Give up new year’s resolutions, but don’t give up on committing to doing something great The tradition of new year’s resolutions has been around 4,000 years, when Babylonians saw fit to start the year off right by making promises to the gods. Today, such promises are a media phenomenon, designed to be broken.

“One reason most new year’s resolutions usually fail before the end of January is because people haven’t truly bought into change,” says Bahram Akradi, CEO of Life Time, The Healthy Way of Life Company. “We can change the course of our lives for the better without the need for a contrived tradition.”

That’s why Life Time has launched the Commitment Day movement. By pledging a commitment online at

www.commitmentday.com, anyone can join this national movement when hundreds of thousands of people wake up on New Year’s Day to participate in a simultaneous walk/run in one of 30 cities nationwide.

Alan Ali, 31, of Raleigh, N.C., will be running with his sister, uncle, and brother-inlaw because they’ve been inspired by Ali, who once weighed 480 pounds and has lost more than 100 pounds over the last three years by eating healthy and exercising. That progress didn’t result from a resolution. “Resolutions never worked for me because at that time in my life I didn’t want it bad enough and I wasn’t ready to make changes to reach my weightloss goals,” says Ali. He now prefers to set goals throughout the year, which he says will help him get his weight below 300 pounds by the end of 2013.

“Commitment Day is

16 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

more than just planning to do the 5K run/walk on January 1st,” Ali says. “It’s about committing to do something and working toward that goal right now. Anyone can say I ‘will’ do something, but its takes a committed person to put in the time to train for the goal that they set for themselves.”

Carla Birnberg, 43, a personal trainer in Austin, Texas, and fitness blogger is also participating in Commitment Day with her husband and daughter. She says people are eager to make bold changes at new year because the world seems so fraught with possibility.-The problem, she adds, is that they don’t set themselves up for success. “Once I realized I’m never as far from my goals/resolutions/aspirations as my very next choice, my life changed,” says Birnberg.

Birnberg, who has a Twitter following of approximately16,000 people, knows a thing or two about how important community can be for reaching fitness goals. “I’m a firm believer in everything in our lives taking a village, and this virtual village with all its residents, or accountability partners, changes the sense of isolation old school resolutions

Thursday, December 20, 2012

give,” says Birnberg.

Commitment Day founder, Akradi put it this way: “Instead of feeling forced to do something you think you must do, now you can make a change for the better because you want to. Instead of feeling isolated with your intentions, now you can be bolstered with the support of people making similar commitments. Instead of starting the new year feeling like you’re making sacrifices, now you can start the new year celebrating life.”

After the holiday revelry and the high spirits of the season, why should we follow ancient Babylonian customs that bring an end to the fun with a self-defeating “promise” in the form of a new year’s resolution anyway?

“I’ve always felt that waking up early on New Year’s Day and going out for a run is a far better way to start the year than hungover and sick,” says Jill Ormond Whitaker, 34, a new mom in Las Vegas, who has committed to live a healthy and balanced life and provide a good example for her husband and 3-month-old daughter.

“It just seems to set the tone for the whole year. Commitment Day takes it one step further because it’s a national movement.”

To get five dollars off the cost of registration for a Commitment Day walk/run use code “CORP0598” when you sign up.

-Brandpoint

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Hip-openers a great way to wrap up a workout

By Karen Voight Chicago Tribune (MCT)

The more active and fit you are, the more you need to put time and attention into stretching your hips.

Here are two simple ways to target the hardworking muscles in your buttocks.

Not only are these stretches effective, but they feel great after a tough workout.

1. Lie face up on a padded surface or yoga mat with

both knees bent, feet flat on the floor. Bring your right leg toward you and wrap your right elbow (or wrist) under your right upper calf and your left elbow (or wrist) under your right ankle. Keeping your hips and shoulders on the floor, externally rotate your right thigh away from you as you gently move your right ankle toward you. Slide your left leg straight out in front of you. Pause and breathe in the pose for three

breaths.

2. Bend your left leg and rest your right ankle just above your left knee. Move your right arm through the space between your legs and clasp your hands around your shin (or behind the thigh if your hips are tight).

Flex both feet and gently pull your left knee closer to your chest as your right knee pushes away from you. Hold for 1 to 2 minutes. Release your arms, return to the start

position and repeat on the other side.

(Karen Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet Bodysculpt.”) (c)2012 Chicago Tribune Visit the Chicago Tribune at www. chicagotribune.com Distributed

by MCT Information Services

EXCERCISES THAT ALSO STRETCH HIPS AND HAMSTRINGS This is a classic yoga pose that can easily be incorporated into your daily workout routine. It stretches the muscles in the back of your legs and your spine, and at the same time you’ll also strengthen your arms and upper body.

Begin by sitting back on your heels and reach your hands as far forward as possible by crawling your fingertips forward with your elbows straight. Then come up to all fours with your toes tucked under. Make sure that your legs are hips width apart.

(Charles Bush/Chicago Tribune/MCT)

For this workout, on an exhalation, slowly bend forward at your hips maintaining a straight spine. Keep the weighted bar as close to your legs as possible. Once you feel a slight stretch in the backs of your thighs, reverse the action by contracting your hamstrings and buttocks and move back to your start position.

Repeat 12- 16 times.

(Charles Bush/Chicago Tribune/MCT) Thursday, December 20, 2012

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 17

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Health Briefs

MCKEE MEDICAL CENTER EARNS ACCREDITATION AS COMPREHENSIVE CENTER LOVELAND (Nov. 19, 2012) The Commission on Cancer of the American College of Surgeons has granted a three-year accreditation with commendation to the Cancer Program at McKee Medical Center.

A facility receives a three-year accreditation with commendation following an on-site evaluation by a physician surveyor during which the facility demonstrates a commendation level of compliance with standards that represent the full scope of the cancer program. Areas included are cancer com-

mittee leadership, cancer data management, clinical services, research, community outreach, and quality improvement.

Receiving care at a Commission on Canceraccredited cancer program ensures that a patient will have access to: Comprehensive care including a range of stateof-the-art services and equipment A multispecialty, team approach to coordinate the best treatment options Information about ongoing clinical trials and new treatment options Access to cancer-related information, education, and support A cancer registry that collects data on type and

ItTakesaStrongPersonToCare ForSomeoneWithDementia.

And,InSomeWays,AnEvenStrongerOnetoAskForHelp.

stage of cancers and treatment results and offers lifelong patient follow-up Ongoing monitoring and improvement of care Quality care close to home.

McKee received special recognition in multiple areas of the cancer program including clinical trial screening and accrual, prevention and early detection, and quality improvements. In the evaluation, the surveyor noted that every year McKee makes an excellent effort to continuously improve the patient care process. It was also noted that cases diagnosed at McKee met the quality criteria defined by the Commission on Cancer.

McKee offers a spectrum of services for cancer

care including surgical, medical and radiation oncology, patient and family support, clinical trials, cancer registry, integrative and physical therapies, nutrition and a comprehensive Breast Center. The McKee Cancer Center, which opened in 2002, has completed a $9-million expansion to bring the latest in technology and to expand radiation therapies. Treatments with the new technology will begin in December.

“We prepared for the survey for accreditation because we know it is important to show patients that the commission believes in the services provided by McKee,” said McKee radiation oncologist Elizabeth Ceilley, MD. “Our

First Care Family Physicians Family Practice

Infections: Colds, Throat, Sinus, etc.

Physicals: Complete, Well Woman, School, DOT, etc.

Acute Injuries: X rays, Stitches Blood Pressure, Cholesterol and Other Problems Wellness, School and Camp Physicals

First Care Family Physicians 295 E 29TH, Loveland

669-6000

Convenient Hours Days, Evenings, Weekends Weekdays 9AM to 9PM Saturday 9AM to 6PM Sunday Noon to 6PM Walk-ins welcome.

Appointments available.

Call us today for more information or to schedule a private tour.

4750 Pleasant Oak Drive • Fort Collins 970.207.1939 • www.MacKenziePlace.com Independent,Assisted Living & Memory Care Apts

18 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

First Care Family Physicians

2160 W Drake Rd, Fort Collins

221-5595

ThomasJ.Allen,M.D. ThomasP.Kasenberg,D.O. Edwin D.Risenhoover,M.D.

DenaSheppard-Madden,M.D. KristenOlenic,PA-C Angela McNair,PA-C KristiHousley,y,PA-C

Kasenberg, Dr.Edwin ThomasRisenhoover, P. Kristi HousleyThomas Dr. Edwin D. Kasenberg, D.O. PA-C Risenhoover, M.D. D.O. M.D.

Thursday, December 20, 2012

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patients have access to the full scope of services required to diagnose, treat, rehabilitate and support them and their families.”

The Commission on Cancer is a consortium of professional groups dedicated to improving survival rates and quality of life for cancer patients by setting standards and focusing on prevention, research, education and the monitoring of comprehensive, quality care.

drive Banner Health’s clinical practices to industry leadership. Dr. Valin has extensive experience in medical group leadership. He has served on the board of directors of Big Thompson Medical Group (BTMG) in Loveland, Colorado, since 2003, and helped to lead the successful transition of BTMG into Banner Health. Dr. Valin will continue to work from Banner Corporate Center in Greeley,

BANNER MEDICAL GROUP APPOINTS TWO CHIEF MEDICAL OFFICERS PHOENIX (Nov. 13, 2012) Banner Medical Group has appointed two Chief Medical Officers (CMOs) to lead more than 800 physicians throughout the seven states served by Banner Health.

Banner Health’s employed physicians fill a critical role in the communities where they practice by providing both primary and specialty care through Banner Medical Group (BMG).

J.P. Valin, M.D.

The following appointments have been made: · J.P. Valin, M.D., who currently serves as CMO for Banner Health’s Western Region, will transition to the CMO for Clinical Practice. In this capacity, he will supervise the chair and vice-chairs of clinical disciplines and help

Ed Clarke, M.D.

Colorado. · Ed (Clinton) Clarke, M.D., is new to Banner Medical Group and has been named the CMO for Clinical Operations.

He will work in partnership with administrative colleagues in pursuing clinical operational excellence and will also supervise the BMG practice site physician leaders. Dr. Clarke has been a Medical Informaticist, focusing on information and its flow in the healthcare setting, for Banner Health since 2011.

He completed his medical training at the University of Texas Southwestern Medical School and his residency in Family Medicine at Banner Good Samaritan Regional Medical Center, where he was also appointed Chief Medical Resident. Dr. Clarke also completed a Sports Medicine Fellowship at the University of Arizona Medical Center.

Dr. Clarke will continue to work from Banner Corporate Center in Phoenix.

MCKEE MEDICAL CENTER OFFERS FREE AROMATHERAPY TO AID PATIENTS LOVELAND (Nov. 26, 2012) McKee Medical Center nurses using a spoonful of mandarin, rosemary, grapeseed oil and lavender to help patients feel better.

Beginning January 1, 2013, patients at McKee will be offered aromatherapy during their hospital visit.

Aromatherapy uses essential oils for symptom relief associated with pain, stress, anxiety, sleep aid and nausea. For example, lavender is known as a calming agent, rosemary can decrease tension, and peppermint has a cooling effect when applied to the skin or inhaled through the nose.

McKee wellness, recognizing the growing success of complementary therapies in medicine, will train nurses in aromatherapy at McKee. McKee Volunteer Services provided funding to make the program possible.

“Aromatherapy is effective in alleviating many discomforts, such as anxiety, as we ll as minor aches and pains,” said Sheryl Fahrenbruch, director of Wellness Services. “We are using the therapy to support traditional Western medicine. We are seeing very positive results.”

Nurses use five different oil blends that have been prepared and approved for use with patients. The blends are either applied during a hand or foot massage, or the mixture is placed on a cotton ball or piece of gauze so patients can breathe in the soothing remedies. Before applying aromatherapy to the

Thursday, December 20, 2012

patient, the nurse first notes any food or plant sensitivities and determines which blend would be most appropriate for the patient’s symptoms.

Aromatherapy doesn’t require a doctor’s order, but is recorded in the patient’s medical record. The wellness department team is thrilled the hospital has embraced this holistic tool to help care for patients and aid in the healing process.

ABOUT MCKEE MEDICAL CENTER McKee Medical Center is a fully accredited, private not-for-profit facility with 132 beds. It serves as a community medical center with services including emergency, oncology, heart, orthopedics, inpatient and outpatient surgery, obstetrics, pediatrics, rehabilitation, intensive care, lab and medical imaging.

ABOUT BANNER HEALTH Headquartered in Phoenix, Banner Health is one of the country’s largest nonprofit health care systems.

Located in seven states, Banner Health owns or manages 23 health care facilities as well as physician practices and nationally recognized research centers. To learn more go to www.BannerHealth.com

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 19

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Health Calendar

BRIGHT BEGINNINGS FOR INFANTS

Cost: FREE Call: (970) 622-1950

Bright Beginnings is designed to celebrate the birth of new babies and provide families with health, safety, development, play and community resource information.

Where: Family Birth Center Conference Room, third floor When: December 17, January 21, 11:15 a.m.-12:15 p.m.

Cost: FREE Call: (970) 495-7526 to register

LOVELAND DIABETES INFORMATION GROUP/ SUPPORT GROUP

Where: McKee Conference and Wellness Center, 2000 Boise Ave. When: 7-8:30 p.m., Jan. 24

CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD) This seven-session multidisciplinary education series helps with the management of COPD. Where: McKee Conference and Wellness Center When: Tuesdays, 1-3 p.m.

Cost: FREE Call: (970) 635-4138

SOULPLAY ART THERAPY

People whose lives are touched by cancer experience the benefits of expressing themselves through art.

No art experience needed.

Where: McKee Cancer Cen-

ter Conference Room When: Wednesdays, 1-3:30 p.m.

Cost: FREE Call: (970) 635-4129

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 - 11 a.m.

Cost: No charge Call: (970) 669-WELL (9355)

CAREGIVER CANCER SUPPORT GROUP

When: Dec. 20; Jan. 17 11:30 a.m.-1 p.m.

Cost: FREE Call: (970) 635-4129

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., Loveland When: Third 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 Program

Where: Call for locations

R ecovery in mind, body and spirit.

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

All faiths or beliefs are welcome.

20 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Thursday, December 20, 2012

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during meeting times at no charge.

Call: (970) 669-7069

GENERAL CANCER SUPPORT

Where: McKee Cancer Center lobby When: Tuesdays (except holidays), 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: Fourth Thursdays, 5:30 p.m.-7 p.m.

Cost: Free Call: (970) 622-1961

YOGA SUPPORT GROUP

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

Where: McKee Conference and Wellness Center When: First and Third Thursdays, 5:30 p.m.-6:30 p.m.

Cost: No charge Call: (970) 635-4054

TOTAL JOINT EDUCATION

Physical therapists and occupational therapists prepare patients for surgery. This program is coordinated through your physician’s office as part of the surgery scheduling process.

Where: McKee Conference and Wellness Center When: Thursdays, 3 p.m.

Cost: FREE Call: (970) 635-4172 to register

BREAST CANCER SUPPORT GROUP

Where: McKee Cancer Center lobby When: Second Thursdays, 5:30 p.m.-7 p.m.

Cost: FREE Call: (970) 622-1961

Caring For People of All Ages Quality medicine.

Lasting relationships.

Compassionate care.

General and preventive family medicine for newborns to geriatrics. Now welcoming patients.

BLOOD PRESSURE SCREENING

Have your blood pressure checked by a wellness specialist.

Where: McKee Wellness Services, 1805 E. 18th St. Suite 6, Loveland When: Monday through Thursday, 8 a.m.-4:30 p.m.

Cost: FREE Call: (970) 669-9355

To make an appointment, call 970.624.5170.

VACCINATIONS

Please visit www.BannerHealth.com/McKeeflushots for clinic locations, dates, times and cost. Flu shots available for children age 4-17 with parent present. Medicare billing is available for the flu and pneumonia vaccines. We accept cash, credit card and checks for all vaccines.

SEASONED YOGA

Join us to practice yoga in a nurturing environment.

Students of all levels are welcome. Facilitate greater range of motion, flexibility and relaxation. Classes for ages 55 and over. Instructor: Wendy Pryor, Yoga Alliance Certified Where: McKee Conference and Wellness Center When: Mondays, 9-10 a.m.

Cost: $5 per class Call: (970) 635-4054 to register

Victor Palomares, PA-C

Dr. Kevin Felix

3850 North Grant Ave., Suite 200 | Loveland (Located northwest of 37th Street and Garfield Avenue.)

970.624.5170

pvhs.org

Thursday, December 20, 2012

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado 21

PAID ADVERTORIAL

Does the holiday season also ring in health risks?

Winter is upon us and now more than ever it’s important to think about your health. Most people worry about the extra pounds they may pile on during the winter and holiday season, but McKee Medical Center would like you to also think about staying safe when outdoors in the cold temperatures.

Hypothermia is a condition where your body loses heat faster than it can produce it. Normal body temperature is 98.6 degrees Fahrenheit – a body temperature below 95 degrees is considered an emergency and immediate medical attention is required.

According to the Centers for Disease Control and Prevention (CDC), the following are the warning signs of hypothermia:

ADULTS: • Shivering • Exhaustion • Confusion • Fumbling hands • Memory loss • Slurred speech • Drowsiness

Again, anyone exhibiting these

is available the CDC advises

signs needs immediate medi-

to use it. Skin-to-skin contact

cal attention. The experts at

under loose, dry layers of

McKee advise getting the

blankets, towels, clothing etc.

person exhibiting these signs to

can also help.

the Emergency department as

• Give warm beverages – but

quickly as possible.

not alcohol. If the person is

If that is not possible, the CDC

unconscious do not try to

suggests the following:

force fluids.

• If the person is unconscious

INFANTS:

• Get the victim into a warm room or shelter.

• Bright red, Cold skin

• Remove any wet clothing

• Very low energy

• Warm the center of the body first – chest, neck, head and

apply CPR and continue doing so until you reach the hospital.

• Get medical attention as soon as possible.

groin. If an electric blanket

Hypothermia is a serious condition and can cause heart attack or death.

You can also find information about hypothermia and other health conditions by visiting the Banner Health’s Health Library at http://healthlibrary.bannerhealth.com/ Keyword: hypothermia.

22 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Thursday, December 20, 2012

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Kaea Beresford, MD

Robert Burke, MD

Eric Yeh, MD

Board Certified Physicians, Midwives, Nurse Practitioners, Physician Assistants Philip Priebe, MD

Maude Vance, MD

Susan Kozak, MD

Nicole Roberson, MD

ON-SITE SERVICES INCLUDE:

Warren James, MD

Kara Micetich, MD

Kevin Tool, MD

Beverly Donnelley, Donnelley, MD

Bradley Stern, MD

Angela King, MD

Elizabeth Serniak, MD

Jennifer Reeve, MD

Obstetrics Gynecology Bioidentical Hormone Replacement Bone Density Scanning Digital Mammography

Lora Bureau, PA-C

Abbey Seufer, PA-C

Roxanne Slayden, P PA-C A-C

Peggy Milano, NP

Stesha Irons-Kahl, NP

Lani Nielsen, CNM

Susan Bush, CNM

Cassandra Selby, Selby, CNM

Kelly Jean Clarkson, CNM

Tina Downes, CNM

Essure Birth Control Healthcare Seminars High Risk Obstetrics Midwifery Care Prenatal Classes Ultrasonography Weight Management

970.493.7442 888.441.6983 www.fcwc.com

Alyssa Robb, CNM

Serving All Women, Always. Dedicated to providing quality and compassionate care to the women of Northern Colorado since 1965, with providers who have a combined experience of over 320 years.

TWO CONVENIENT LOCATIONS: 2500 Rocky Mountain Ave • North Medical Office Building, Suite 150 • Loveland 1107 S. Lemay Ave, Suite 300 • Fort Collins

Your trusted relationship with your doctor is important.

But health care in northern Colorado is changing.

That’s why it’s important to make sure your doctor visits are still covered under your insurance plan.

What if you couldn’t have your baby at Poudre Valley Hospital or a surgery at Medical Center of the Rockies?

Protect your valuable relationship with your doctor.

Call your physician and make sure your visits are still be covered under your insurance plan.

Learn more at AlwaysLocal.org

Poudre Valley Hospital | Medical Center of the Rockies | Colorado Health Medical Group