Healthline February

Complimentary

January 29, 2015

MONTHLY

HealthLine Of Northern Colorado

HEART HEALTHY

RESOLUTIONS February is American Heart MonthMake a Resolution to Keep Your Heart Healthy All Year

+ The Best Resolutions to Help Your Heart + Quit Smoking Today - Your Heart Will Thank You + Stick With ItKeep Your Resolutions

What’s LOVE?

Taking care of yourself so you can be there.

From wellness exams to complex conditions, you can trust our team of game-changers to keep you enjoying life. UCHealth provides the most advanced health care in northern Colorado. Keeping you in the game since 1925.

PRIMARY CARE

Make an appointment.

970.286.7449 I uchealth.org/bethere

contents

s EVEN

FOR THE ACTIVE, a long sit

shortens life and erodes health

Page 10

s

Couples that try to SHAPE UP TOGETHER have better odds of success

Page 20

also inside

NUTRITION: Meal-planning hacks to help you dine fast and healthy........................ 4 Simple swaps for a healthy lifestyle.......................................................................... 6 FITNESS: Hot fitness trends for 2015 ...................................................................... 8

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:

UNCOMMON SENSE ............................................................................................ 15

Linda Story, advertising director: 970-635-3614

RELATIONSHIPS: Make room in your life for new friendships, without undermining the old.................................................................................. 18

For editorial:

PROFILE: BioLife Plasma Services......................................................................... 13

Secrets to (finally) stick to those New Year’s Resolutions ....................................... 22 Health Calendar and Briefs ................................................................................... 24

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

on the cover THE BEST RESOLUTIONS FOR A HEALTHY HEART IN 2015 It’s no surprise—adding more activity to your daily routine tops every list.

_________ PAGE 12

January 29, 2015

Reporter-Herald — ReporterHerald.com

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NUTRITION

Meal-planning hacks to help you dine fast and healthy ously for 10 seconds.

The garlic should emerge perfectly peeled.

Want to extend fresh herbs beyond the season? Add herbs such as cilantro or basil to ice cube trays and fill with olive oil before freezing.

Simply pop out individual cubes when sauteing vegetables, cooking pasta or roasting meats.

(BPT) - A fast pace and busy schedule may make you think that frequenting restaurants and fast food spots is faster than cooking at home. But it is possible to reduce the time you spend in the kitchen - and the money you spend from your wallet.

Planning meals ahead of time, making one large grocery trip each week and taking a few hours on the weekend to prep your food for the upcoming week can help ensure that you have dinner on the table quickly, no matter how busy your weeknights get.

To make meal-planning easy, keep these timesaving hacks in mind:

Repurpose leftovers

Keep low cost, highly versatile ingredients on hand • BEANS Not only are they a great source of protein, but you can use them in a variety of dishes, including salads, soups and chili.

• GRAINS Easy to buy in bulk for extra savings, grains such as quinoa, brown rice or barley store easily in an air-fresh container and can serve as a foundation to any meal.

• FROZEN STEAM-IN BAG VEGGIES You’ll need a side for that roast chicken. Frozen vegetables offer the same

4 HEALTHLINE

nutritional value as fresh ones with the convenience of microwave cooking in less than five minutes.

What’s more, you can use them to make a variety of meals from pasta dishes to casseroles. Consider new Alexia Parmesan Peas, French Herb green beans or Italian Herb Corn with Sun-Dried Sweet Tomatoes.

• DICED TOMATOES The vine-ripened taste of diced tomatoes, like Hunt’s, can easily combine with frozen veggies and beans for a soup.

Sauté them with onions, or quickly puree them for a homemade pasta sauce.

Flavor your entrees faster Some say fresh herbs make everything better. But when herbs aren’t in season or you feel too time pressed to go beyond the dried spice bottles, consider these time-saving seasoning tips to elevate your entree. Peel garlic cloves faster by quickly crushing them with your hands and tossing the cloves into a big bowl. Flip another bowl upside down to cover the garlic-filled bowl. Shake the two bowls together vigor-

Reporter-Herald — ReporterHerald.com

Don’t stress yourself out making a new meal when you still have some left from the last one.

You can also get creative and combine leftovers to prepare new meals.

Try throwing yesterday’s chicken into your favorite whole-wheat pasta. Or, use leftover potatoes, like Alexia Smart Classics Tri-cut Potatoes, for a breakfast mix-up that will surprise your family. All you’ll need are a few staples from the refrigerator like ham, onion and green pepper and voila.

Map out your meal Look for ways to cook once and have enough food for the rest of the week.

Making dishes in bulk and freezing them or cooking up a big batch of protein to incorporate into several different meals are all ways you can make a day in the kitchen stretch into meals for the week.

January 29, 2015

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HEALTHLINE 5

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NUTRITION

Simple swaps for a healthy lifestyle gether NAKANO Natural Rice Vinegar, garlic salt, mustard powder, sesame oil, sesame seeds and canola oil in a measuring cup. Pour over arugula and tomato halves for a delicious salad.

Butter and oil vs. avocado Instead of making your favorite baked goods with oil or butter, use mashed avocado. The substitution of avocado in baked goods helps increase their nutritional value and serves as a great alternative to ingredients that are high in saturated fat.

Avocados offer a subtle flavor and creamy texture to any recipe.

(BPT) - Americans are more concerned than ever before about living a healthy lifestyle. However, implementing dietary changes and adopting an exercise routine can prove to be overwhelming. A recent Gallup poll found that nine out of 10 consumers say they make it a point to try to include fruits and vegetables on their plates, but they are not necessarily succeeding.

“Simple everyday swaps can make the difference in achieving a healthy lifestyle,” says registered dietitian Dawn Jackson Blatner, author of “The Flexitarian Diet.” “We live in a busy society, and no one diet fits all. Focus on small daily shortcuts that are realistic and will have a lasting impact.”

6 HEALTHLINE

Try these quick and simple swaps, which can actually make a difference in realizing your goals:

Boardroom conference vs. walking meeting Swap your sedentary internal office meeting for a “walking meeting.” Instead of meeting in a conference room for 30 minutes, make a few trips around the office building and add a burst of physical activity to your day.

Online shopping vs. mall Switch up the routine and head back to the store.

While online shopping has made life more convenient, it has eliminated another opportunity to realize the health benefits of walking.

Gym vs. five-minute routine Eliminate the guilt of missing a day at the gym. Do jumping jacks or crunches during television commercials. This five-minute routine burns calories and keeps you from mindlessly munching in front of the TV.

Mid-morning snack vs. almonds Control hunger by eating a few almonds instead of the mid-morning pastry. A study published in the European Journal of Nutrition found that almonds helped control appetite and resulted in reduced calorie intake by the study participants.

Salad dressing vs. rice vinegar Replace heavy salad dressing with a light vinaigrette.

Simply whisk to-

Reporter-Herald — ReporterHerald.com

January 29, 2015

SUPERFOOD TRAILMIX - Makes 2 cups Another simple swap is to incorporate healthier options into your afternoon snack routine and cut the fat. It’s an opportunity to start the week by adding a zesty flavor alternative into your diet. Look for recipes that are quick and easy to prepare, such as this Superfood Trailmix recipe.

INGREDIENTS:

DIRECTIONS:

1 tablespoon NAKANO Natural Rice

In a small bowl, mix NAKANO Natural Rice Vinegar, honey, salt and cayenne.

Vinegar

In a 10-inch skillet over medium-low heat, warm oil and add the vinegar mix, almonds and chia seeds. Cook for 6 minutes, stirring constantly, until all excess liquid is gone.

1 tablespoon honey 1/8 teaspoon sea salt Dash cayenne pepper (optional)

Pour onto a parchment paper-lined baking sheet and let cool in the refrigerator for 15 minutes to set.

1 teaspoon coconut oil 1/2 cup raw almonds, chopped

Toss almonds with brown rice cereal, pumpkin seeds, and raisins.

1 tablespoon chia seeds 1 cup puffed brown rice cereal

———————

1/4 cup pumpkin seeds

Nutrition (1/4 cup): 110 calories, 6g total fat, 1g saturated fat, 0g cholesterol, 60mg sodium, 12g carbs, 2g fiber, 6g sugar, 3g protein. Recipe created exclusively for Mizkan by Dawn Jackson Blatner at dawnjacksonblatner.com.

1/4 cup raisins

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HEALTHLINE 7

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FITNESS

Jeff Verszyla, one of the weather forecasters at KDKA, works out at the Oxford Athletic Club in Pine Township, Pa. There is a high intensity interval training boxing class at the gym. (Darrell Sapp/Pittsburgh Post-Gazette/TNS)

SHAPE UP:

Hot fitness trends for 2015

By Jack Kelly, Pittsburgh Post-Gazette (TNS)

The hottest fitness trends for 2015 are body weight training and high intensity interval training, according to the ninth annual survey of 3,400 health and fitness professionals worldwide by the American College of Sports Medicine.

Yoga is the most popular specialty class, with Bikram yoga (26 postures performed over 90 minutes in a hot room) especially in vogue.

Zumba, once the most popular fitness class, is passe. No. 9 in ACSM’s survey in 2012, Zumba fell to 34 this year.

Body weight training is resistance training in which you use your own weight, rather than barbells, dumbbells, kettlebells or exercise machines, to build muscle and strength. The most familiar examples are pushups, pullups and burpees (squat thrusts to Army and Marine veterans).

8 HEALTHLINE

High intensity interval training, also known as HIIT, involves short bursts of intense activity, followed by brief periods of rest. You can burn more fat and build more muscle in the half hour or less it takes to perform a typical HIIT routine than you can in an hour or more of conventional aerobic or resistance training, multiple studies have shown.

Japanese researcher Izumi Tabata demonstrated that in his Tabata routine, 20 seconds of all-out cycling, followed by 10 seconds of slow peddling, repeated for four minutes increased VO2 max (maximal aerobic capacity) as much as did 45 minutes of long, slow cardio.

You’re burning fat long after you’ve left the gym, because HIIT raises your metabolic rate and keeps it high for many hours. A Tabata routine burns fat almost exclusively, not both fat and muscle, as conventional cardio exercises tend to do.

A typical Tabata routine consists of a 5-minute warmup, a 4-minute all-out cycle, 2 minutes of rest, followed by another 4-minute cycle with a different exercise, and a 5-minute cool down.

Another popular HIIT workout is Crossfit.

Personal trainer Laura Dougherty teaches a Tabata class at a Pittsburgh-area area athletic club.

“It’s a 10,” Tricia Patsilevas, 27, a physical therapist, said of the class. “I get more benefit from 45 minutes with Laura than from three hours or more of conventional cardio and weightlifting.”

Psychotherapist Kevin Caridad, 38, said he’s lost 40 pounds since he began taking Tabata classes.

Boxing is a popular HIIT class at Dougherty’s athletic club. Students spar with the Boxmaster, an exercise machine that costs nearly $15,000, not with each other.

Boxing stimulates all muscle groups, provides

Reporter-Herald — ReporterHerald.com

both aerobic and anaerobic training, can burn up to 1,000 calories an hour.

“Boxing is empowering for women,” said Jackie Frederick, the fitness and wellness director who teaches it. “You feel better after you hit something.”

Also popular is “Piloxing,” which combines boxing moves with Pilates.

HIIT works in part because “people tend to push their bodies harder when they know it’s just for a short time,” Ms. Frederick said.

Though HIIT is a demonstrably superior way to build muscle, burn fat and increase cardiovascular endurance, it’s hard to do, can be dangerous for those who are out of shape or have health problems.

If that describes you, a kinder, gentler cousin of HIIT is making a comeback. Circuit training — 6 to 10 exercises performed with brief rests in between — is 14th in this survey, up from 18 last year.

January 29, 2015

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HEALTHLINE 9

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FITNESS

EVEN FOR THE ACTIVE, a long sit shortens life and erodes health

By Melissa Healy, Los Angeles Times (TNS)

Maybe those of us who sit for long hours in meetings, on phone calls, and tapping away at keyboards should be getting hazard pay. New research that distills the findings of 47 studies concludes that those of us who sit for long hours raise our average risk of cancer, cardiovascular disease, type 2 diabetes and early death.

Even for those of us who meet recommended daily levels of exercise, sitting for long periods of time boosts our likelihood of declining health. (In fact, I just worked out intensively for 90 minutes, and am now risking life and limb to bring you this news. You’re welcome.)

10 HEALTHLINE

To be sure, the latest research — published Monday in the Annals of Internal Medicine — finds that the risk of poor health “is more pronounced at lower levels of physical activity than at higher levels.”

Those who engage in regular physical activity but still spend a large proportion of their day in sedentary activity were found, on average, to be 30 percent less likely to die of any cause in a given period than were those who get little to no exercise. But even those who punctuate a long day of sitting with a vigorous workout were estimated to be 16 percent more likely to die of any cause in a given time than were those who do not sit for long.

The studies that formed

the basis for such aggregations defined prolonged sitting, as well as high levels of physical activity, quite differently. While one study included participants who spent as little as an hour a day seated, the rest defined prolonged sitting as those who watched television for at least five hours a day on up to those who had more than six and, in one study, more than 11 hours of “sitting time” a day.

Any way you read it, these studies probably sweep most of us into the long-sitting category, since researchers estimate that more than half of the average American’s waking life is spent sitting.

The compensating effects of exercise were also

Reporter-Herald — ReporterHerald.com

measured differently in each study. High levels of physical activity were variously defined as “meeting physical activity guidelines” — at least 20 minutes a day of moderately vigorous exercise — to spending at least seven hours a week engaged in moderately vigorous exercise.

The amount of time spent sitting was found to drive up health risks independently of other factors that would often contribute to poor health and which might also be linked to sedentary behavior, such as smoking, age and obesity.

That suggests, for example, that although long hours spent sitting might indeed contribute to weight gain, it is probably harmful even if it doesn’t make you obese.

January 29, 2015

Five of the 47 studies included in this round-up of research looked at the effect of time spent sitting and the risk of developing diabetes, and the association was the strongest found in the current study.

The authors extrapolated from available research that those who spend long hours in sedentary activity are 90 percent more likely than those who don’t to develop type 2 diabetes. That figure averages completely sedentary people with regular exercisers, and the study findings that researchers worked with weren’t powerful enough to discern whether regular exercise mitigated that risk.

The likelihood of dying from cardiovascular disease rises less dramatically (about 18 percent) with long hours of sitting, as did the risk of cancers (between 13 percent and 16 percent). Studies observed higher rates of breast, colon, colorectal, endometrial and endothelial ovarian cancer among those who logged long hours in a chair.

The problem for researchers and for all of us, says an accompanying editorial, is that even this study of studies leaves us asking, exactly how much sitting is bad for you? At what level of prolonged sitting are you putting yourself at risk, and what effect would strategies such as periodic light exercise breaks have in mitigating added risk? The study also fails to tell us who is at greatest risk from sitting for long periods.

So what to do if your job, your commute or your choice of leisure-hours en-

January 29, 2015

tertainment has you pinned to a chair for many hours a day? Although they do have a legion of new fans, not everybody has the space, flexibility and budget to use one of those standing desks that we hear so much about.

Dr. David Alter, senior scientist at the Toronto Rehabilitation Institute and a senior author of the paper, did offer some tips on ways to limit sitting and its impact.

He recommends: • While working at a desk, be sure to get up for one to three minutes every half-hour or so and move around.

• While watching TV, stand or exercise during the advertisements (and no, don’t go stand at the open fridge or the pantry).

• Monitor how much you sit, and try to reduce it by realistic increments every week. You should aim for two to three fewer sedentary hours in a 12-hour day. A wearable monitor can help establish a baseline and assess progress toward a goal.

• Know that getting regular exercise is good for you regardless of what you do for the rest of the day: It will not only help reduce your sedentary time, it should lower your risk of illness and improve your survival prospects if you have no alternative to logging long hours in a chair.

Reporter-Herald — ReporterHerald.com

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F E AT U R E : H E A R T H E A LT H

The Best Resolutions for a

HEALTHY HEART in 2015 It’s no surprise— adding more activity to your daily routine tops every list.

By Judy Finman, Healthline Magazine

Celebrate American Heart Month – February – with some smart new-year’s resolutions you may have omitted in January.

Three local experts share their professional advice for keeping your heart healthy in 2015 and beyond.

DR. JASON HATCH Interventional Cardiologist McKee Medical Center 1. Be More Active

Pay attention to the wise words of Dr.

12 HEALTHLINE

Hatch. “My number one resolution for everyone is: Be more active. We are way too sedentary.

Sitting may be the new smoking for our generation because of its negative effects on our cardiovascular health.”

He recommends being active for at least 20-30 minutes a day. “Take a brisk walk or run, swim, play basketball with your kids – whatever you enjoy. I tell this to people who have had heart attacks and those who haven’t. This is the best prescription I could ever give

a patient.”

2. Avoid Processed Food

His strong advice for your second resolution is: “Reduce eating processed foods.

If it comes in a box or a can, and you can’t grow it, eat it only infrequently. The excess salt in processed foods may lead to high blood pressure.

Instead of processed foods, put almonds on your shelf and fruits and vegetables and avocados in your refrigerator.

The extra fiber you take in from eating whole grains and vegetables makes you feel full – one of the health benefits from eating good foods.”

Reporter-Herald — ReporterHerald.com

Processed foods are full of sugar, and too much sugar is bad for us. “It leads to obesity which can then lead to diabetes. In the 1800s, the average American consumed two pounds of sugar a year.

Today we consume on average 152 pounds of sugar a year. That’s 3 pounds per week. If the ingredients in food end in “ose” they are usually types of sugar and should be eaten sparingly.”

Track what you eat, Dr. Hatch urges. It will help you notice the processed foods and unhealthy snacks you

January 29, 2015

may be eating. “Once you track what you eat, you will be shocked by what find your diet actually consists of.”

3. Quit Smoking If you are smoking, stop.

If you are not, don’t start.

4. Be Aware Of Your Numbers What are your blood pressure, cholesterol and glucose levels? “See your primary care physician so you know your numbers and can keep track of them if they are too high.”

5. Get More Sleep Dr. Hatch’s fifth resolution is, “Get seven to eight hours of sleep every night. Don’t shortchange yourself. This

is vitally important for heart health. If you snore, or don’t sleep well, or think you might have sleep apnea, see your physician.”

DR. DERIC MCINTOSH Family Physician Associates in Family Medicine 1. Be More Active There is agreement on resolution No. 1 from Dr. Deric McIntosh, of Associates in Family Medicine in Loveland. “Be more active.

A lot of people are afraid of exercise. You don’t have to go to the gym. Park at the [far end] of the supermarket parking lot and walk. Take the stairs instead of an eleva-

change

tor. When you can, use your bike instead of a car.”

to work the next day.”

4. Incorporate More “Whole” Foods

2. Stop Drinking Your Calories.

Soda pop and so-called high-energy drinks are high in calories and empty nutrition. Even most of Starbucks drinks can be loaded with calories. “Americans would lose 20 pounds a year if they would stop consuming these drinks,” he says.

“Focus on eating a diet of whole foods. Get as close to the food source as possible; eat an apple rather than applesauce. Eat locally grown foods; go to your local farmer’s market. Eat more whole grains and eliminate processed foods,” Dr. McIntosh advises.

3. Learn to Cook

5. Track Your Health

Dr. McIntosh’s resolution No. 3 may surprise you.

“People don’t take time to make healthy meals. This leads to eating highly processed foods. Instead, learn to make healthy dishes at home. And take the leftovers

“Make friends with your primary care physician, and keep track of your general health,” is Dr. McIntosh’s resolution No. 5. “Make an annual health maintenance visit. You check your car regularly, so visit your doctor

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HEALTHLINE 13

Dr. Hatch tells an inspiring story about

for a checkup. If you do, you may avoid unnecessary medications.”

JOELLEN AMUNDSON, Co-Owner and Manager Loveland Curves / Jenny Craig

JoEllen Amundson suggests that “Five resolutions may be too many for some people, but focusing intently on two or three can successfully aid one’s heart health.”

Factors you can control include your weight, physical activity, body shape, and smoking. “Women are at a higher risk for heart disease if they have a waist circumference greater than 35 inches, and men are at increased risk with a waist circumference over 40 inches,” she notes.

1. Be More Active Echoing Drs. Hatch and McIntosh, she urges “regular, moderate-intensity physical activity of 30 minutes or more of brisk walking, climbing steps, biking, dancing, strength-training, cardio and stretching as well as other similar activities on most, and preferably all, days of the week.”

2. Change Your Diet Based on recommendations of the American Heart Association, Amund-

14 HEALTHLINE

son advocates a high intake of fruits/ vegetables (at least 5 total servings per day) and whole grains to achieve 25-30 grams of fiber per day; foods prepared with little or no salt; fish at least twice a week; a moderate amount of total fat intake (20-35 percent of total calories) with a focus on heart-healthy fats to control blood cholesterol; less than 20 percent and 10 percent of daily calories should come from monounsaturated fats and polyunsaturated fats, respectively and less than 7 percent of total calories should come from saturated fat, and trans fats should be limited.

3. Set Achievable Goals If you need to lose weight, “set realistic goals (lose 1/2 to 2 pounds per week) for long-term success which you are likely to achieve and be motivated to maintain your desired weight. You may also focus on both total pounds and inches lost over time.

Rather than dwelling on a specific number of pounds and inches, focus on being consistent with small, specific changes in your eating and activity habits.”

Whatever choices you make in 2015, good luck with your resolutions for a healthy heart!

Reporter-Herald — ReporterHerald.com

one of his patients who has turned his life around. “I first saw this man about four months ago, when he came to the emergency room with chest pain and discomfort. He was having a heart attack. We opened his blocked artery, which saved his life. Now, he has completely changed his lifestyle. I saw him go from someone who was overweight and never saw a doctor, ate junk food and too much red meat. Now he has lost 25 pounds, and his whole demeanor has changed. His skin color is better, he exercises, he has more energy, and eats well – half his dinner plate contains fruits and vegetables, accompanied by smaller portions of chicken or lean meat and potato or a roll.

He said, ‘I don’t want this to happen again; I am going to make changes.’ He had been at death’s door; now he’s a real success story. And he’s not the only one. People don’t need to have a heart attack to make simple lifestyle changes to improve their heart health.

Start with these resolutions and you can be on your way to a healthier heart too.”

January 29, 2015

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UNCOMMON SENSE

Divorce can make family waters tricky to navigate Dr. Beth Firestein Licensed Psychologist

Dear Dr. Beth, I went through a divorce 4 years ago and 2 years ago I met a special man and we both enjoy our relationship and being together in lots of different ways.

I am 48 and he is 50 and also divorced. Both of us have adult children and his children have kids of their own while mine are still single and don’t have kids. We both enjoy spending time with our families but his family lives close while my adult children live far away. The problem is that his family likes to get together a lot and he really wants me to be a part of all these family gatherings. I enjoy his family (well, most of them anyway) but I don’t necessarily want to spend as much time with them as he does. This is sometimes a source of tension in our relationship.

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Reporter-Herald — ReporterHerald.com

HEALTHLINE 15

This is actually a fairly common issue for men and women who enter second marriages or deeply committed relationships following divorce. In your case, it appears that you and your partner have two significant differences in your family situations: First, he has family nearby and yours is far away: and second, he has grandchildren and you have independent adult children but do not have grandchildren. Naturally, both of these factors tip the scale toward your partner having both more desire and more opportunity to get together with his family and it sounds like his desire to do so is very strong.

I can understand his strong desire to have you involved with his family. I’m sure he sees you as a very important person in his life and it feels natural to him to include you in his activities with his family. I’m guessing he would really like his family to get to know you and care about you and to see you as a part of their larger family.

Integrating a new spouse or partner into a pre-existing family culture can cause shifts in family dynamics that can be tricky after a divorce.

For your part, although I don’t know your own history of relating to your extended family, it is often true that we find more enjoyment and meaning in relating to our own relatives than to someone else’s relations.

Certainly, many adults find it challenging to integrate into their partner’s family and new partners frequently encounter reluctance, resistance and even occasional hostility from some members of the family along the way. It sounds like you want to be connected to

16 HEALTHLINE

his family, but not necessarily to spend the same amount of time with them that he wants to spend.

While your partner may desire you to be a part of everything he does with his family, it will be important for you to negotiate some limits with him about how much time you want to spend and what kinds of events you wish to participate or not participate in with them. These decisions will influenced by the quality of his own relationships with his adult children and grandchildren and what he sees as the more and less important events or types of activities he really wants you to share with him and his family together.

For example, birthday celebrations, anniversaries and holidays might be three types of events when your presence would be most desired and appreciated by both your partner and members of his family, while casual gettogethers might be viewed as less important for you to attend. You may choose to attend or not to attend these kind of events and reach the understanding that this is not a negative reflection on either him or his adult children.

There are no pre-determined norms for this sort of situation. Although couples who are married may feel more internal pressure to have their new partner at every family event, this is really up to the two of you to decide. The family will take the lead from your partner.

If he presents this as normal and not intended as a slight to the family, they will usually feel the same and if he conveys resentment about your absence, they may wonder about your relationship.

The greatest challenges will be your ability to stay honest with him in the face of his disappointment and his ability to accept that you are both part of his family, yet not attached to them in the same way he is attached to them. It sounds like you have a healthy enough relationship to be able to negotiate these understandings with one another. There are many ways of relating to a new partner’s family and usually plenty of common ground for working out these types of differences in relationships.

———————————

Dear Dr. Beth,

I am the divorced parent of 8 year-old twin girls and a 10 year-old boy and I share custody of the children with my ex-wife. Part of why we divorced was that she drank a lot and sometimes uses drugs and although I drink socially, I don’t drink a lot or drink around my kids and I don’t use drugs. Right now my main concern is that she has a new boyfriend and when the kids come over to my house they strongly hint that both she and her boyfriend are verbally and emotionally mean to them, especially when they are drinking. I don’t know if there is anything I can do, but I am worried about their well-being and their self-esteem being hurt by this situation. What are my options?

The first thing you need to do is to try and get your chil-

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dren to share more with you about how they are treated, especially the specific ways they are talked to by your ex-wife and her boyfriend and whether or not there is any physical or sexual abuse going on in that home. Be sure to be neutral in inquiring and don’t try to push their answers in one direction or the other. This can be tricky given your love and emotional involvement with your children, but it is important that the children feel safe and are able to be as truthful as possible about what is happening.

If there is physical or sexual abuse of any of the children, this needs to be reported right away to the Department of Social Services so that an investigation can be done to evaluate the safety of your children in that home.

This investigation may result in a report, legal action, or temporary removal of the children from the home.

Further agency or court action may require the family to participate in mandatory counseling and the possible restructuring of the division of parental responsibility (custody) between the parents, though that would be a separate action through the courts. Modifying divorce orders is difficult and is unlikely to happen quickly.

Keep in mind that sometimes reports to social services agencies result in non-action or the determination by the agency that there is no cause to intervene. In these situations, it is hard to know for certain why no action was taken and you have a right to sit down and talk with the investigators or the head of the agency to express your ongoing concern and try

January 29, 2015

to understand their reasoning and decision. If necessary, make another report to either police or to social services if there are further incidents of abuse disclosed to you by the children.

If your children disclose that the abuse is strictly verbal or emotional and deny that there is any physical abuse or sexual abuse going on in the home, your options are more limited. Social service agencies don’t generally get involved in or conduct investigations on these types of allegations. Your options include trying to talk with your ex-wife about what is happening in the home and discussing the children’s concerns and your concerns.

Decide what form of communication would be most effective and least inflamma-

tory and if at all possible try to determine a time to talk when she is most likely to be sober and rational.

You can certainly talk to the children about acceptable and unacceptable ways to be treated in relationships and make it clear that verbal and emotional abuse are not acceptable ways to treat anyone, especially children, in a relationship. Reinforce your message that you love them and always want the best for them. Listen to their feelings in a caring way and try to help them figure out ways to be safe, cope and respond when situations like this occur in the other home.

It may be important to take one or more of the children for counsel-

ing if you see that they are being emotionally harmed by what is going on in the home. Mainly, do what you can on your end, keep being attentive to their needs and feelings and do whatever is

within your power legally and psychologically to ensure that your children are treated with appropriate respect and kindness. This is probably the best you can do in this very difficult and painful situation.

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.

LOCAL MATTERS! www.columbinehealth.com January 29, 2015

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HEALTHLINE 17

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RELATIONSHIPS

Make room in your life for new friendships, without undermining the old

By Jenniffer Weigel, Chicago Tribune (TNS)

I was out to dinner recently with two new friends, and somewhere between the appetizers and the main course, I suddenly felt a wave of guilt. While I love spending time with these women, I wondered if it made sense to pursue new friendships when I barely had time to keep up with my existing pals.

“There are certain friends that you have for certain phases of your life,” said Elizabeth Lombardo, a clinical psychologist and author of “Better Than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love” (Seal Press.)

“When you were a kid, there

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were certain toys you played with that you don’t play with now, and that’s OK. Sometimes it’s the same with friends — one person cannot be everything to you, so it’s important to have more than one social outlet.”

While many relationships are inherited (say, through our families), friendships should be a choice based on shared values, said Sarah Jenks, founder of the online group-coaching program “Live More, Weigh Less,” based in San Francisco.

“The people you should spend most of your time with are those who really get who you are right now,” Jenks said. “I’m a new mom, so I’ve been spending a lot more time with my new mom friends because

they’re the medicine that I need right now. When I was starting a business, I was spending a lot more time with entrepreneurs because that’s what I needed.”

As we mature and evolve, newer friendships are often easier to maintain, added Rha Goddess, a founder and CEO of Move the Crowd, a coaching and entrepreneurial training company.

“Sometimes we think we have to work hard (with friendships) but the truth is, when you’re in alignment with your vision, your mission and your purpose, you’re attracting the relationships that are in alignment with that, and those that are not in alignment with that are falling away,” Goddess

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said.

That said, nobody knows you like your lifelong buddies. Here are some tips to balance both new and old friendships.

Be honest about what’s important to you now. “It’s not about wanting those old friends to be where you are or insisting, ‘I really need you to read this book

by Marianne Williamson because I can’t be your friend if you can’t speak my language,’” Jenks said. “But if they want you to be your old self, you can say ‘I’m operating differently now and this is the way I’m currently doing things. I love you and want to spend time with you but this is just the way it is for me.’ They may fight it or they may join you, but they

January 29, 2015

can make that choice when you are honest with them.”

Let go of guilt. “The reason why people may feel guilty when they make time for one person and not another is because they think they can only care for one,” Lombardo said. “They need to change that ‘all or nothing’ mentality. You can care for all of them.”

Make plans with your old friends, and follow through. Jenks said that every year, she and a group of friends from high school plan one trip together each year; she does the same with her college friends.

“Setting one epic weekend a year or one meal a season and having that quality time is really important,” Jenks said. “When you spread it out over time, it’s more likely to actually happen.”

Combine the old and the new. “I’m a huge fan of integration,” Goddess said. “I tend to spa with a lot of the women in my life, especially when it’s hard to get together. We meet at the spa so you can tackle your health and well-being and then be together.”

Lombardo agreed.

“If you love two people, chances are they will like each other, too,” she said.

“When friends become friends, that’s an amazing thing.”

Appreciate what each friend brings to the table.

“The beauty of a really old friend is they see the average parts of you,” Jenks said. “They see how you’ve changed, but they can identify the thing that has stayed the same. It’s so

January 29, 2015

nice to have these friends who see your true essence and don’t really care about all the new and shiny things that are going on in your life, which is so humbling and important.

“With the new friends, they are really supportive of what’s happening in your life right now and I feel like they give you fuel to continue to evolve and grow and the super important day-to-day connection that a lot of women need.”

Know when to let go.

“We say that in relationships there are reasons, seasons and lifetimes,” said Goddess. “I’m a firm believer of spring cleaning.

Sometimes I do it in winter or at the end of the year, but I reflect on my relationships — ‘who brought me joy this year and who worked my nerves?’ — and that’s part of my takingstock process.”

Make your friendships — old and new — a priority.

“We are social beings, and while we don’t know why people get depressed, one of the theories of depression is social isolation,” Lombardo said. “Friendship is a very powerful thing we can do for our psychological health as well as our physical health and there’s all kinds of research that shows the benefits of friendships — from having a stronger immune system to living longer.”

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HEALTHLINE 19

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HEALTH STUDY

Couples that try to shape up together have better odds of success

By Karen Kaplan, Los Angeles Times (TNS)

If you want to improve your odds of losing weight, quitting smoking or sticking with an exercise plan, researchers in England have this advice: Get your spouse to do it with you.

Women and men alike were far more likely to succeed in making one of these lifestyle changes if their husband or wife did it too, according to a new study in JAMA Internal Medicine.

The benefit of having a partner was striking, researchers found: • Having a spouse who lost weight improved one’s odds of slimming down by a factor of 3.

• Having a spouse who became more physically active made people five times more likely to add exercise to their weekly routine.

• Having a spouse who gave up smoking was associated with an 11-fold increase in kicking the habit.

These figures are based on the experiences of 3,722 couples who participated in the English Longitudinal Study of Ageing. Study volunteers answered questions about a variety of health habits once every two to four years. Generally speaking, smokers tended to be married to smokers, couch potatoes were married to couch potatoes, and if one half of a couple was overweight or obese, the other half was too.

But when there were differences, the habits of the healthier spouse tended to rub off on his or her partner.

For instance, male smokers whose wives didn’t smoke when they joined the study were twice as likely to quit in the next two years than were men whose wives were smokers as well.

For women who smoked, having a

20 HEALTHLINE

nonsmoking husband at the start of the study meant they were nearly four times more likely to quit in the next two years compared with women whose husbands smoked too.

There was a similar pattern with exercise. If only one spouse exercised at least once a week, the odds that the other spouse would join in were nearly three times greater.

But the best-case scenario was that both spouses started out with room for improvement — and then one of them actually did. In those situations, the other spouse was far more likely to improve as well.

There are lots of reasons why this could be, according to the research team from University College London.

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One possibility is that husbands and wives resolved to change their behavior together. Another is that one partner’s success motivates the other to follow suit. A third is that it’s a simple spillover effect — if one prepares more healthful meals, the spouse benefits too.

Whatever the reasons, the study findings should be a clear sign to doctors and other health experts that if they want to see someone shape up, they should target a patient’s spouse at the same time, the researchers wrote: “People may be more successful in changing their behavior if their partner does it with them.”

January 29, 2015

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HEALTH SERVICE

BioLife Plasma Services Leader in high-quality plasma collection invites new donors to Loveland donation center Every day, nearly 2,000 gallons of blood pulse through your veins. As it circulates, it delivers oxygen and nutrients to cells and removes waste. When everything works right, most of us don’t give this amazing cycle a moment’s thought.

But for more than one million people in the U.S. living with hemophilia, immune disorders, kidney disease or other chronic conditions, it’s a different story. These patients need continued medical care and plasma-based therapies to survive.

What is plasma, exactly? It’s the liquid portion of proteins in whole blood that helps our bodies control bleeding and infection. Plasma makes up approximately 57 percent of our blood, and it is easily replaced. But there is no synthetic source for

plasma. Producing therapeutic plasma products requires the help of volunteers who donate their plasma at local collection centers.

BioLife Plasma Services, with its new donation facility in Loveland, is committed to providing the highest-quality plasma to ensure the availability of these life-saving therapies.

“It takes over a thousand donations for just one hemophilia patient to have treatment for one year,” says Angela Lund, BioLife Plasma spokesperson. “So the need is great. We are proud of our group of donors who are committed to our program.

Because of the urgent need for plasma, we want to get the word out and invite others to join us.”

Donors give plasma for a number of reasons, from knowing someone who needs plasma therapy to simply wanting to improve the lives of others. Donors can receive compensation for their services as well.

At BioLife Plasma Service’s donation center in Loveland, donors relax in comfortable surroundings throughout the donation process, which typically takes

about 70 minutes for return donors.

For new donors, the first visit, including a physical examination, screening and the plasmapheresis process, takes about two hours.

New donors are required to provide two donations to complete initial lab work.

Once in the system, donors can schedule appointments online.

Each procedure uses sterile, disposable collection materials. Once complete, the equipment is discarded and replaced with new materials. Your safety, security and comfort are assured.

BioLife Plasma Services is an industry leader in the collection of plasma. Join them, and help collect 3 million liters of plasma nationally in 2015!

Become a Donor, Help Improve the Lives of Others!

BioLife Plasma Services is looking for people to join the donor community! You’ll be helping provide life-saving plasma products, and you can be compensated for your commitment.

New donors (or previous donors who have not visited for six months or more) can qualify for a $150 coupon, applied as a $50 bonus added to base compensation, for each of their first three visits.

The BioLife Plasma Services donation center is located at 251 West 65th Street in Loveland.

To learn more, visit biolifeplasma.com or call the Loveland donation center at 616.285.7900.

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Spend time with gals like Betty at Park Regency where Residents flourish in an active, friendly community.

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HEALTHLINE 21

Secrets to (finally) stick to those

NEW YEAR’S RESOLUTIONS

By Martha Ross, San Jose Mercury News (TNS)

January 1 has come and gone, which leads us to ask: How are those New Year’s resolutions coming?

If you have yet to visit your new gym or are whiteknuckling it through yourno-more-sugar-forever vow, you have plenty of company.

Something like 88 percent of resolutions made by Americans fail, according to one estimate.

And the problem isn’t your lack of willpower, your inability to set and accomplish long-range goals or the idea that you are too stuck in your ways.

It’s in the nature of resolutions themselves. Experts in the burgeoning science of habit change say “lose weight,” “manage stress better,” “do better at work” and other popular resolutions are too lofty or vague. Or, they involve tasks people won’t stick with because they are

22 HEALTHLINE

too difficult or because they leave you feeling deprived.

That doesn’t mean you can’t improve your life. You can, experts say, and you don’t need a special date like January 1 or furious amounts of motivation and effort. You just need to figure out healthy new routines you can easily and happily incorporate into your daily life.

Compiled here are 10 cutting-edge concepts from leading experts in habit change, including Charles Duhigg, the author of the 2011 bestseller “The Power of Habit” and a Pulitzer Prize-winning New York Times reporter.

“There’s this idea that as we become older, it becomes harder to change,” he says.

But research shows any habit can be changed by approaching it methodically, “so you can make it ingrained in your daily life.”

1. Really, it’s all in your head A little understanding of

the science can go a long way toward getting you started.

In the late 1800s, psychologist William James theorized that we are essentially “bundles of habits.” More than 100 years later, cognitive psychologists, neuroscientists and various experiments with rats and rewards have shown James was onto something.

Habits are routines — like brushing your teeth or driving to work — that we barely think about because they reside in the part of the brain that automates regular behaviors to free up the prefrontal cortex for higher-level, decision-making tasks.

2. Make changes you want Don’t make changes you feel like you “should” do.

“Behaviors that feel like ‘shoulds’ rarely become habits,” says Stanford consulting professor B.J. Fogg, whose research focuses on how to use technology to make behavioral changes.

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And, yes, people often find they do like doing things that are good for them, but it’s important to experiment to figure those out, Fogg says.

“That’s one of the things that I think surprises people but is important. They have to find behaviors that they want to do.”

3. Identify triggers To replace a habit with a healthy one, you first need to dissect the “neurological loop” that lies at the core of each habit, Duhigg says.

When Duhigg began researching his book, he identified the loop that prompted him to visit the company cafeteria every day between 3 and 4 o’clock to buy a chocolate chip cookie.

He repeatedly vowed to end the habit, but once that time of day hit, he always ended up in the cafeteria.

As MIT researchers told Duhigg, the loop consists of a cue, routine and reward. By noting the onset of his cookie

January 29, 2015

craving and emotional state, then experimenting with alternate routines — walking outside — Duhigg realized he didn’t buy a cookie because he was hungry or hankering for sugar. He just wanted a break from work.

4. Create new rewards So he planned out a new routine and devised a new reward. He set an alarm for 3:30 p.m. so he’d get up from his desk and find a work friend to chat with. He replaced the cookie habit with something else pleasurable — socializing. After six months, the new habit became automatic enough that he didn’t have to think about doing it, and he didn’t miss the afternoon cookie.

5. Make small changes When Fogg, also director of Stanford University’s Persuasive Tech Lab, wanted to add something new to his fitness regimen, he told himself to do two push-ups throughout the day after going to the bathroom.

Fogg expected himself to do only two. But if he felt energized to do more — and he would usually do five to 12 — he would count any above two as “extra credit.” Over the course of a day, he would get in 40 to 70 push-ups.

Fogg’s push-up regimen illustrates his “Tiny Habits” method of behavior change.

“One way to change behavior is to make small changes and to feel successful for accomplishing those,” he says.

6. Don’t take on too much As the Tiny Habits method suggests, Fogg says people don’t need to radi-

January 29, 2015

cally transform their lives to achieve results.

“Small changes can have a big impact when done right,” he says.

While people often like to set a goal to aim for, the focus shouldn’t be on the goal but on making the many behavior changes around achieving it, he says. And, people shouldn’t try to tackle all those changes at once.

To lose 30 pounds, for example, “there are about 50 new skills you have to learn,” he says. They can range from learning how to dine out with dietary restrictions to building time in to exercise five days a week.

He recommends starting with three specific and manageable changes you’ll want to do every day for the rest of your life and then refining those habits or adding new ones the next week and the next.

“It’s something very easy to repeat and to make a habit,” he says.

7. Forget 21 days (or 28) Conventional wisdom holds that if you repeat a habit every day for three weeks, it will stick. Not so, says Christine Carter, sociologist and happiness expert at UC Berkeley’s Greater Good Science Center and author of the new book “The Sweet Spot: How to Find Your Groove at Home and Work.”

There is no hard and fast rule, but generally, easy habits can take a few days to adopt, while some research suggests others can take more than two months.

8. Don’t go it alone Duhigg’s book shows how people sharing their recovery

success stories in Alcoholics Anonymous inspires others in recovery to believe they, too, can change while Carter says family and friends can serve as your “external willpower” when dedication to a new habit falters.

“Most of us care what other people think of us and when we make our intentions public in some way — even if our public is just an inner circle of close friends — our intentions have more power,” Carter says.

9. Celebrate successes Carter says she’s a big fan of giving herself a “Yeah, me!” mental pat on the back whenever she makes even a small accomplishment, such as setting out her exercise clothes next to her bed at night.

Those tiny celebrations trigger small hits of dopamine, the neurotransmitter associated with the brain’s reward and pleasure center, that tells your brain it’s a habit worth repeating.

10. Shrug off setbacks Because it’s common to falter when attempting new habits, Carter urges people to forgive themselves and learn from their lapses: Maybe it shows that the new routine needs tweaking or the change is too much too soon.

“Instead of seeing a relapse as an indication that you aren’t good enough to establish a habit, see it as a clue that will help you better create a good habit that will stick with you for the rest of your life,” she says.

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Join hosts Ashley Dean and Quentin Young as they turn the spotlight on diverse musical acts from Colorado – and those just passing through. Watch bands take over our compact studio. Soak up the banter. Find out what makes them tick. Sign up for the Second Story newsletter and immerse yourself in the scene.

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Live Music Interviews The Inside Track

You’re Gonna Love Your New Smile!

NOW ACCEPTING NEW PATIENTS

Steven J. Hood, DMD Comprehensive General Dentistry

(970) 669-8662

HEALTHLINE 23

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HEALTH CALENDAR & BRIEFS

MCKEE MEDICAL CENTER NAMES NEW CHIEF OPERATING OFFICER

McKee Medical Center welcomes Julie Klein to the role of chief operating officer.

Klein will move from Sterling Regional MedCenter where she serves as chief executive officer.

She is replacing Michelle Joy, also a former CEO at Sterling Regional MedCenter, who is moving to Carson City,

Nev., in February. Klein will start at McKee on Jan. 18.

Banner Health Western Region President Jim Ferando thanked Klein for her commitment to Sterling Regional MedCenter where she served as CEO since 2012. Prior to SRM she served as associate administrator at North Colorado Medical Center for 12 years. During this time she served as the interim CEO at Ogallala Community Hospital in Ogallala, Neb., for seven months.

In Sterling, Klein helped lead the team toward much improved performance in patient experience, quality and finance. The hospital also earned the Pathway to Excellence in nursing recognition, a Top 100 recognition from

Axial Exchange and Becker’s Hospital Review for National Patient Engagement, and recognition from iVantage Health Analytics for Quality outcomes during this time.

“Julie Klein has extensive experience in Northern Colorado and will be a great addition to the McKee team,” said Rick Sutton, CEO of Banner Health in Northern Colorado.

She worked with Banner Medical Group to get approval for the new Banner Health Center in Sterling, scheduled to open in February, and collaborated with the group to recruit 11 new physicians to the community.

Prior to joining the team at North Colorado Medical Center, Klein held nursing

leadership and staff roles at Lutheran Medical Center in Wheatridge, Colo., and Swedish Medical Center in Englewood, Colo.

She received her bachelor in science of nursing from Kaplan University and is two months shy of completing a master’s degree in health administration from Grand Canyon University.

Klein has been active in a number of health care and community organizations over the years. She and her husband, Rich, have three sons.

McKee also received the 2013 Patient Safety Excellence Award™ and NCMC additionally received the 2014 Stroke Care and Gastrointestinal Care Excellence Awards™.

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24 HEALTHLINE

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January 29, 2015

that our employees remain focused on our priority to make a difference in people’s lives through excellent patient care,” said Sutton.

“Healthgrades congratulates and commends the Healthgrades America’s 100 Best hospital recipients for pushing all healthcare providers to higher levels of performance” comments Evan Marks, EVP, Informatics and Strategy for Healthgrades. “They demonstrate that goals once considered unattainable can be met if the emphasis and commitment is there.”

BLOOD PRESSURE SCREENING

Where: McKee Wellness Services, 1805 E. 18th St. When: Mon.- Thurs., 8 a.m.4:30 p.m.

Cost: FREE Call: 970.669.9355

BOYS TO MEN

Discuss the issues of parents and boys as they begin adolescence. Boys 10-14 accompanied by parent or guardian Where: McKee Conference and Wellness Center, 2000 Boise Ave. When: Sat., Feb. 21; 9-11am Cost: Free for all boys and Spirit Members; $10 nonmembers RSVP by: February 17th

BREAST CANCER SUPPORT GROUP

Where: McKee Cancer Center Conference Room B When: 2nd Thurs. of each month, 5:30 - 7 p.m.

Cost: FREE Call: 970.622.1961

BREAST-FEEDING SUPPORT GROUP

When: Mon. Wed. and Fri. (except holidays), 10-11 a.m.

Cost: FREE. No need to register

January 29, 2015

Call: 970.669.9355

CAREGIVER CANCER SUPPORT GROUP

Where: McKee Conference and Wellness Center When: Twice per month, 10:30 a.m. -12 p.m.

Cost: FREE Call: 970.635.4129 for dates

CAREGIVERS SUPPORT

For caregivers of elderly adults, particularly those people with Alzheimer’s and memory impairment.

Where: First Christian Church, 2000 N. Lincoln Ave. When: 3rd Thurs. 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 during meeting times at no charge.

Call: 970.669.7069

CHRONIC OBSTRUCTIVE PULMONARY DISEASE Where: McKee Conference and Wellness Center, 2000 Boise. Ave. When: Tues., 1-3 p.m.

Cost: FREE Call: 970.635.4015

DIABETES INFORMATION GROUP

Information, resources, and support to people with diabetes and the general public.

Where: McKee Wellness Center, Kodak Room When: 4th Thurs. every other month, 7- 8:30 p.m.

Cost: FREE

GENERAL CANCER SUPPORT

Where: McKee Cancer Center Conference Room B When: Tues. (except holidays), 5:30-7 p.m.

Cost: FREE Call: 970.635.4129

PROSTATE CANCER SUPPORT GROUP

WHERE: McKee Cancer Center Conference Room B When: 4th Thurs. of each month, 5:30 -7 p.m.

Cost: Free Call: 970.622.1961

SCLERODERMA SUPPORT GROUP

rewards and challenges of aging. Facilitated by Dr. Beth Firestein.

When: 2nd & 4th Tuesdays, monthly, 11:15 a.m. – 12:30 p.m.

January 13 & 27 February 10 & 24 Where: Perkins Restaurant (W. Eisenhower) in Loveland Cost: FREE Info: visit bethfirestein.com, email firewom@webaccess. net or call 970.635.9116.

SPIRIT GIRLS AND MOMS TOO!

For anyone touched by cancer.

Where: McKee Medical Center Cancer Center Lobby When: 1st and 3rd Thurs. every month, 5:30-6:30 p.m.

Cost: FREE Call: 970.635.4054 to register.

Open to scleroderma patients, family, caregivers, and friends looking for a forum to share feelings, concerns, and information.

When: 4th Sat. of even numbered months, 10 a.m.-12 p.m.

Where: Medical Center of the Rockies, Poudre Canyon Room

Join us for a visit with a Banner Health pediatrician and gynecologist for a discussion of normal puberty-related events. There will be treats and fun activities to enjoy for moms and daughters ages 8-12.

Where: McKee Conference and Wellness Center, 2000 Boise Ave. When: Sat., Feb. 7; 9:3011:30 am Cost: Free for girls and Spirit Members; $10 for non-members.

RSVP by February 3rd

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

WISE WOMEN DISCUSSION GROUP

A supportive environment for women to explore the

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YOGA SUPPORT GROUP

PARKINSON’S LSVT “BIG” EXERCISE REFRESHER CLASS

Open to anyone with Parkinson’s disease who has completed the LSVT “Big” program with a physical or occupational therapist and wants to practice exercises.

Where: McKee Conference and Wellness Center, Boettcher Room When: 3rd Tues. of every month 5:30 - 6:30 p.m.

Cost: FREE Information: 970. 635.4171

ELEGANT EVENING IN RED

An evening celebrating the hearts of women.

Don your red apparel and enjoy and evening of dinner, music and a special guest.

Where: Embassy Suites, Loveland When: Tues., Feb. 10 Cost: Tickets on sale for $25 Jan. 2-Feb.3 at McKee Gift Shop, NCMC Gift Shop, Accessories With A Flair or call 970.203.6631.

HEALTHLINE 25

PAID ADVERTORIAL

Improving Physical Fitness January is a time when many people take stock of their physical fitness and make plans to improve it. As resolutions go, getting active and healthier are some of the most popular resolutions. But making a reasonable plan and some smart lifestyle changes may yield better results.

The U.S. Department of Health and Human Services recommends 150 minutes per week of moderate intensity exercise. But Debra Petty, interim supervisor for Outpatient Rehabilitation at McKee Medical Center, says a healthy approach to exercise doesn’t necessarily mean going to the gym. “Instead, find ways to be more active in your daily activities,” she says.

Follow some of Petty’s tips below and you could ring in 2016 in better shape and better health.

AT WORK:

AT HOME:

• Park at the farther end of the parking lot to add more walking to your day

• Do countertop push-ups while standing in the kitchen (hands on the edge of the counter, feet on the floor)

• Get up every 30 minutes from your chair at work and stretch your legs and lower back

• Do bicep curls while holding your infant or small pet (slowly of course!)

• Move neck and shoulders often at your desk • Lean against a wall or closed door with feet about 12-18” from the wall. Do mini squats (go down about 45 degrees) • Take the stairs instead of an elevator

Muscle Pain vs. Soreness

According to Petty, many people who begin an exercise program end up quitting because of pain. “There is a difference between muscle soreness and pain, though, and it is important to understand that,” she says.

According to the American Physical Therapy Association, muscle soreness often occurs within 24 to 72 hours after activity and is the result of small, safe tears in the muscle fibers. It is often referred to as Delayed Onset Muscle Soreness (DOMS). Muscles may be tender to the touch and slightly achy and stiff when moving. However, with some gentle stretching and movement, the soreness should improve within a 26 HEALTHLINE

• Lie on your side while on the floor or in bed, keep knee straight and lift top leg toward the ceiling • Play with your kids-have races, physical activity contests, play Wii, do a backyard obstacle course, go sledding, biking • Do sit ups, push-ups, running in place during commercials while watching TV

few days. You may decide to alternate muscle groups you exercise in order to allow time for healing.

The APTA explains that pain that occurs after activity may feel sharp, may be felt within the muscles and joints, and may not improve after a period of rest. The pain could be the result of an injury or could cause an injury if you push through it without adequate healing. If you experience pain that is extreme or doesn’t improve within seven to 10 days, seek the advice of a medical professional.

“It is possible for anyone of any fitness level to be more active and improve their health,” says Petty.

“Just be smart about it and get professional help if you need it.”

Reporter-Herald — ReporterHerald.com

MCKEE REHAB CENTER 1632 Hoffman Drive, Loveland (970) 663-3720 Service offered include: • Orthopedic physical therapy • Sports Medicine • Joint replacement therapy • Work conditioning/ Functional Capacity Evaluation • Spine rehabilitation

January 29, 2015

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