Healthline by Loveland Reporter Herald

Where

Experts Work Best. Ask the Expert

Question:

What are some of the warning signs of a Heart Attack?

Answer:

Coronary heart disease is the leading cause of death in the United States. Knowing the warning signs can help with positive outcomes when facing this serious medical issue. Heart attack warning signs include: • Chest discomfort that lasts more than a few minutes, most often in the center of the chest • Uncomfortable pressure, squeezing, fullness or pain in the chest • Discomfort in other areas of the upper body including pain in one or both arms, the back, neck, jaw or stomach • Shortness of breath, cold sweat, nausea or lightheadedness A heart attack is a life and death emergency. Don’t hesitate to call 9-1-1 because: • In nearly all cases, heart attack victims get lifesaving treatment faster by calling 9-1-1. • Emergency medical services (EMS) providers can begin diagnosis and treatment on the scene much sooner than someone can get to the hospital by car.

• EMS personnel have training and equipment that are often effective in reversing cardiac arrest. • Many ambulances are equipped with electrocardiograms (ECGs), which help diagnose a heart attack and allow EMS personnel to activate rapid response teams at the hospital. • Patients experiencing chest pain who arrive by ambulance rather than by car usually receive faster treatment at the hospital. Learn the signs of a heart attack and dial 9-1-1, because minutes matter. Randall Marsh, M.D. Cardiologist CardioVascular Institute of North Colorado Appointments: (970) 392-0900 (Greeley) (970) 203-2400 (Loveland)

McKee Medical Center & North Colorado Medical Center www.BannerHealth.com/NCMCCVI

Although the content of this ad is intended to be accurate, neither the publisher nor any other party assumes liability for loss or damage due to reliance on this material. If you have a medical question, consult your medical professional.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 3

6 Health in a Handbasket

Jade attempts the Loveland Sprint Triathlon

7 Shield Your Eyes

Eyewear can protect from harmful sun rays

16 Online Diet Sites Find the right site to help track your weight loss

Health shorts ..................................................................... pg. 4 When to replace your running shoes................................. pg. 5 Get into shape with a swimming routine ......................... pg. 10 10 flat-belly food tricks .................................................... pg. 13 Uncommon Sense with Lovelandâ&#x20AC;&#x2122;s Dr. Beth Firestein ... pg. 19 Crandoodles by Steve Crandall ....................................... pg. 20 Destination: Healthy with Amanda Wicker ...................... pg. 21 How athletes should eat.................................................. pg. 22 The Healthy Plate ............................................................. pg. 24 Loveland health briefs ..................................................... pg. 25 Loveland health calendar ................................................ pg. 26

Hiking for Health Loveland Mountain Club hikes towards health in Colorado Page 14

Health Line of Northern Colorado is a monthly publication produced by the Loveland Daily Reporter-Herald. The information provided in this publication is intended for personal, non-commercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity. You should seek the advice of a professional regarding your particular situation.

For advertising information, contact: Linda Story â&#x20AC;&#x201D; 635-3614

For editorial information, contact: Jade Cody: 635-3656 jcody@reporter-herald.com

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

HL Health Shorts Soothe that sunburn Linda Perney McClatchy Tribune

eat. Burning. Itching. Blistering. It’s hard to sleep, or even put on clothes. Now you regret staying out in the sun too long and coming down with a case of garden-variety sunburn. One of the best remedies can be found right at home, said Dr. Tara Kaufmann, clinical assistant professor of dermatology at Stony Brook University Medical Center. “Keep the skin cool,” she said. “Take a cool bath or shower, and then use a cool compress — a towel soaked in cool water,” to keep the skin hydrated. Dr. Ariel Ostad, clinical assistant professor of dermatology at New York University, added that moisturizers also help. “Moisturizers will not prevent peeling or blistering,” he said. “But they do keep your new skin from drying out. I suggest using a moisturizing lotion, such as Eucerin or Aquaphor, to help keep the skin moist.” What about sprays that contain local anesthetic? Be wary, Kaufmann said. They can give temporary relief. But “some people can be sensitive to them or irritated by them, so try them out on a small area of skin before using them.” Finally, Ostad said, look to over-the-counter medications, such as aspirin, ibuprofen or acetaminophen, for pain. Speaking of pain, Ostad said, damage to the top layer of skin is known as a superficial, or first-degree, burn. The skin turns red and swells slightly; superficial burns, he said, are usually very painful. If the damage has reached the second layer of skin, it is known as a partial thickness, or second-degree, burn, Ostad said. The skin will turn deep red or purple and will swell, blister and may weep (this is a slow, steady discharge of water). Partial-thickness burns are even more painful because the nerve endings in the skin have been damaged. These burns, he cautions, require medical treatment. What do you do once the pain is over and the skin begins to peel? Leave it alone, Kaufmann said. “Leave it intact. Don’t be too aggressive about peeling the skin. Let it peel on its own.” HOME REMEDIES Some old-fashioned remedies actually work to ease a sunburn. Here are three to try: 1. Mix barley, yogurt and turmeric and apply to skin. 2. Combine cold aloe vera gel, apple-cider vinegar or plantain and apply. 3. Dip some gauze in cold milk and apply to skin.

Pick a good jogging stroller What key features should parents consider when deciding on a jogging stroller? Here are a few: • Safety: Strollers come equipped with a hand break and parking lock. A baby should have good support with a secure harness inside a jogging stroller, and be dressed appropriately for the weather conditions and protected from the sun. • Convenience: Quick-release wheels and a folding design allow for easy storage or transporting in a car. Look for cargo baskets and pockets for storing extra gear. • Weatherproofing: Most strollers feature a retractable sun canopy. • Shock Absorption: Generally speaking, strollers with larger wheels, such as 20-inch wheels, will provide a smoother ride. Some models also come with an adjustable rear shock for extra cushioning. — McClatchy Tribune

Swimming lessons for toddlers? The American Academy of Pediatrics now recommends swimming lessons for children ages 1-4, citing new evidence that they would be less likely to drown after having swim instruction.

GPS for bicyclists Navigational systems that guide drivers from point A to point B, either with a GPS device or a smartphone, are now considered essential by many car drivers. So why not bike riders? In fact, it’s happening. Smartphones such as Apple’s iPhone and newer Android handsets such as the HTC Droid Incredible can dispense bicycle-friendly directions to help cyclists navigate dedicated bike trails and streets with bike lanes, while avoiding hills and dangerous streets. BIKE NAVIGATION APPS For iPhone: OpenMaps offers both a free and a paid bike navigation app ($2.99) at the Apple App Store. The paid app includes more extensive tools such as batch downloads of map data to your mobile device. For Android phones: Requires the latest version of Google Maps, version 4.2 for Android, which can be downloaded for free in the Android Marketplace, and version 1.6 or newer of the Android operating system. — McClatchy Tribune

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 5

Is it time to replace your exercise shoes? Chuck Myers McClatchy Tribune

e often form a tight bond with our exercise shoes. So, it can be hard to let go of them when they no longer provide suitable support. Most running and walking shoes typically last up to 500 miles. But how, where and how much the shoes get used can shorten their useful time. Running on pavement, for instance, can lead to quicker wear and tear of shoes than running on a dirt track or hiking on trail. How do you know when to let go of exercise shoes that have outlived their effectiveness? Here are a few indicators: PRESS TEST Perform this test to determine if the midsoles still provide proper cushioning. With your thumb, push

on the outsole upward into the midsole. If the midsole shows heavy compression lines with a minimal amount of compression, there is little or no cushioning left. The midsole on new shoes will compress into lines or wrinkles. APPEARANCE Don’t worry about dirt and grime. They’re signs of use. What you should look for are signs of wear and tear, such as heels that have stretched out and outsoles that have worn down. Also, if your shoes have seemingly molded to your feet, that’s another indication of excessive wear. FEEL Aches and pain in your feet, knees, hip or back are a strong indication that your shoes have lost their cushioning. Additional signs include friction or blisters in unexpected places.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Health in a Handbasket

Death

by Triathlon

Despite glaringly obvious lack of athletic ability, I’m doing a triathlon

If you go When: First wave will begin at 7:45 a.m. on July 24 Where: Race starts at Lake Loveland near beach area Cost: $85 for individuals, $110 for relay teams (no race day registration) For more information: Visit www.lovelandsprinttri.com or call 970-669-6372

To prepare for this race, I decided to I’ve also found crazy looking foot get a summer membership at LifeTime shoes, made by Vibram, which I’m Fitness in Westminster. It has a pool I hoping will intimidate the other racers can swim in, treadmills for the runand make them slow from carrying ning, stationary bikes for the biking around all that envy. Mine have toeand trash cans for the puking. Plus, my pockets with special Velcro straps, and race coach, Kim Amick, goes there and as every third grader knows, Velcro can tend to me should I break my makes everything faster. When I got lungs or need extensive mouth to them in the mail the first thing I did Jade Cody mouth (she’s pretty). was go to the mall and sprint through Special Sections Editor I will start a race-based diet regimen a shoe store to make sure they were fast. This is the only scientifically of eating only quickly growing plants ’ve said it before — I believe just proven way to ensure that shoes are in about everything my brain tells me. and fast land-based animals such as fact fast. And they were. Like when I was a kid I believed I pronghorn antelope (max speed 61 mph), Mongolian wild asses (max So wish me luck. The next Health in was a dump truck. I wasn’t (unless you speed 40 mph) and puppies (just kid- a Handbasket story you read from me ask my mom, who will assure you I ding, but coyotes ARE the No. 9 fasted will be about how I performed. It will did my fair share of dumping and most likely be a dramatic comedy, or loading), but that didn’t stop me from land-based animal at 43 mph). I will perhaps a horror story/medical care have a steady diet of Jimmy John's believing. Well my latest misconception is that Gourmet Sandwiches, and the delivery chronicle. Either way, we’ll laugh at me together. guy will act as my other coach. No I can survive a sprint triathlon. Let’s mouth to mouth with him though. Hopefully I will look back on it as a talk obstacles: I will also utilize fast producing gar- life marker, pegged in the blurry dayI don’t really enjoy running, and I’m den tomatoes, short-season crops such to-day monotony that sometimes not particularly fleet of foot past the seems so much more important than it as lettuce and carrots, and my mom’s first 40 or 50 yards. That is unless I’m should. Or maybe getting my rear California Casserole, cause it always having that dream where I’m a lion ... handed to me in a sprint triathlon will in which case I catch gazelles in a sin- goes fast at get-togethers. go down as my biggest regret. It is my My greatest fear with the sprint gle bound and then celebrate by triathlon is that I will be the last partici- first one, so if you have any advice for singing Hakuna Matata at the top of pant to finish — something that could me feel free to send it on. Worst case my lion lungs. scenario, I’ll collapse and need mouth easily happen, especially if I struggle I am not a skilled swimmer, either. Nor can I bike very well, and my bike with the swimming. I looked for a be- to mouth from a pretty girl. Life could be worse. (though fantastic looking) is clattering ginner division, but unfortunately I’m See you next time. lumped in with guys my age and I’m and cheap, a direct result of me guessing they will all have putting it together. It is so bad that if I an idea as to what a was going to meet someone at the Health in a Handbasket triathlon is. I don’t. bike racks after school for a fist fight, is a monthly feature in which I’d arrange to meet at some other bike To keep from finishing I try a health-related advenracks because my bike is so dumb. dead last, I’ve arranged sevture and write about it. If you But I’m doing the sprint tri on July eral race day goons who have an idea for a new 24 anyway. It is shorter than a normal will be available to give the adventure, write to me at triathlon, which sounds great until you quicker participants quality jcody@reporter-herald.com. find out that the short version features heckling and hazing techa 750 yard swim, a 13.5 mile bike ride niques I learned the hard and a 5K run. In my book, those are all way as a freshman in high Health in a Handbasket substantial measures of distance. school.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 7

Prevent UV-related eye diseases Jennifer Lehman Special Sections Reporter

oloradoans love being outside. Residents climb, run, dig, bike and boat. In our high-altitude playground, levels of ultraviolet radiation are heightened, increasing the risk for eye diseases. Ultraviolet radiation, the radiation attributed to cumulative damage of the eyes and skin, increases 4 percent for every thousand feet above sea level, said Dr. Timothy Osius, optometrist of Osius Vision in Loveland. Ultraviolet radiation increases approximately 20 percent at a mile above sea level and in the mountains where altitudes easily reach 10,000 feet, the UV radiation levels are 40 percent higher, Osius said. “We have a higher risk,” said Dr. John W. Colvin, Optometrist at Kirk Eye Center in Loveland. “We have more ultraviolet reaching the earth, because we have less atmosphere above us blocking it.” “Those midsummer days are killers,” Colvin said. If a person is going to be outside for any extended period of time, whether it be hiking, boating, gardening, skiing, said Osius, they need to be protecting their eyes from the sun. The biggest eye complications from ultraviolet radiation is the increased risk for cataracts and macular damage, Osius said. “Macular degeneration is the disease stemming from macular damage,” he said. Other effects include fleshy, non-cancerous growths on the whites of the eye called a pinguecula or ptygerium if the growth has spread over the cornea,

though this is usually not vision threatening, Osius said. These are more common in environments where the combination of sun, wind and dust is prevalent, such as in the the southwestern United States and Mexico, Colvin said. Prolonged sun exposure to the eye can cause photokerititis, almost like a sunburn of the eye, and while almost always temporary, “can hurt like a sun of a gun,” Colvin said. The increased risk for eye diseases from UV radiation gets less attention than skin damage and skin cancer, but the level of awareness is changing as baby boomers age en masse, Osius said, and the numbers of macular degeneration and cataracts become more prevalent. According to the CDC, the cases of macular degeneration and cataracts will increase significantly in the next decade. Cataracts and macular degeneration usually hit after middle age, but the bulk of radiation exposure is in childhood. “The effects of ultraviolet radiation are cumulative and you will see the damage generally after the age of 50, but it is thought that a large amount of ultraviolet radiation exposure is at a very young age, under the age of 18,” Osius said. “The lens inside the eye hardens after a certain age and the ultraviolet radiation does not damage the lens as easily as it does under the age of 18,” Osius said. “Once the lens actually starts to change, it blocks much of the ultraviolet radiation.” The younger, softer lens allows more light transmission, making them more vulnera-

ThinkStock photo

The level of ultraviolet radiation increases with altitude. ble to ultraviolet radiation.

children of his own, “but LIFELONG EYE PROTECTION hats do make a difference.” Other factors can have an Though most ultraviolet impact on one’s risk for radiation takes place as cataracts and macular degenyoung person, adults still eration. need to protect their eyes. “(Smoking is) the biggest “Protect the eyes from the preventable factor with a lot sun as much as possible,” of eye conditions. It’s bad Osius said. news,” Colvin said. Along with sunglasses, “Don’t smoke or stop hats offer a lot of sun protecsmoking,” Osius said. tion. Certain supplements can According to Prevent improve eye health and deBlindness America, a noncrease the risk of eye disprofit focusing on vision eases. health and education, ultravi“Eye supplements have olet radiation exposure is been shown to decrease the halved when wearing a risk of macular degeneration. wide-brimmed hat. There is a clinically signifi“I think the hat’s a great cant difference,” Osius said, idea,” Colvin said. “Not only pointing to the Age Related will it block the UV, it does Eye Disease Study (AREDS) quite a lot for blocking the sponsored by the National glare which might not be a Eye Institute, part of the Namedical issue, but I think it tional Health Institute. makes a big difference.” “It’s agreed upon in the For kids who are at the eye community, both in ophmost vulnerable age for ulthalmology and optometry, traviolet radiation, hats can that eye supplements are be a good compromise if the beneficial,” said Osius said. child won’t keep the frames Lutein, zeaxanthin and on. zinc “ are specific products “It’s very difficult to get I See Eyes/Page 8 children to wear sunglasses,” said Osius, who has young

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Eyes From Page 7

that help,” he said. Certain prescriptions can cause the skin and eyes to be photosensitive. “(People taking these prescriptions) should wear eye protection,” said Osius. “It makes them more sensitive to ultraviolet radiation.” Some prescription drugs or drug ingredients that cause this side effect include psoralens, Tetracycline, Doxycycline, Allopurinol, phenothiazine and Tegretol.

CHOOSING SUNGLASSES Ultraviolet Protection “Generally what we look for in sunglasses is ultraviolet radiation protection. And really, any high quality of sunglasses is going to protect the eyes 99 percent,” Osius said. Consumers can also look for labels on sunglasses that state UV 400 or that say they protect against 99 percent of UV rays. The 400 refers to 400 nanometers, the measurement of light rays. The visible light spectrum is between 400-700 nanometers, Osius said, and any light with a nanometer measurement below 400 has the potential to cause damage to the eye. Less expensive sunglasses may have the protection you are looking for but if they don’t include a label specifying their level of protection, it’s hard to know. “Any lens will block some UV, but if a person is an active outdoor individual they should consider investing in a higher quality pair of sunglasses,” Osius said. “Bolle, Serengeti, Ray-Ban, Oakley are all made with high quality materials,” Osius said. “The manufacturers stands behind those materials.”

Photochromatic lenses, such as those offered by the brand Transitions, change their level of tint when exposed to UV rays and also provide high level protection against UV rays, Colvin said. There are also UV protection options for regular prescription glasses and contacts. Prescription lenses can be treated with a UV-blocking coating that offer UV 400 protection, Osius said. Contact lenses with UV protection are available. “There’s different brands (of contact lenses) and more and more that have (ultraviolet protection) built into the lens. It’s helpful but not considered to be as complete as the sunglasses are going to be because they only cover the center of the eye where the cornea is,” Colvin said. “If I have a patient who is a fair individual, young, very active, with a family history of macular degeneration, I may fit them with those just for extra benefit.” Osius said.

ThinkStock photos

Above: The majority of the eye’s UV exposure comes before the age of 18. Right: Polarized lenses help reduce glare.

tection, Colvin said, but it changes the way the world looks. “If a person wants to stay with the most natural looking view, gray will give you the best color rendition,” Colvin said. Colvin prefers brown or amber lenses because they offer greater contrast that is Optical Quality helpful when following the When purchasing sungolf ball on the green. glasses, notice the optical The darkness of the lens is quality of the lenses. also not relevant to sun proOptical quality can be de- tection. termined by looking through “Even if you had very the lens at a straight surface, lightly tinted sunglasses, you like the edge of a table top in can still have 100 percent UV the background. If the line is blockage,” Colvin said. wavy or distorted, the optical The darkness of the sunquality isn’t great. glasses does not mean high Another clue is if the lens- ultraviolet protection and es distort the image on a pro- sunglasses that are too dark jector, Colvin said. may give people headaches, “It’s not a medical issue,” Osius said. he said, “If you can put up Many sunglasses available with lesser optics then that’s are polarized and are great fine but a lot of people can for high glare activities like tell the difference.” boating and skiing. If the sunglasses are of a If people complain of low quality and do not proglare, polarization is very imvide a crisp image, that can portant feature, Osius said. give some people Colvin recommends the headaches, Osius said. wrap-around style which he Color and Style said offers more protection The color of the lens is not against ultraviolet radiation important for ultraviolet pro- and wind, “especially if you

are a bike rider,” he said. “I’d be a little suspect of small round frames, (they are ) better than nothing for sure, but you can get quite a lot of light coming in from the sides.” Osius recommends the wrap-around style especially at higher altitudes and doing activities like skiing, hiking and mountain climbing. VISION HEALTH RESOURCES National Eye Institute: www.nei.nih.gov Mayo Clinic: www.mayoclinic.org Center for Disease Control: www.cdc.gov Prevent Blindness America: www.prevent blindness.org

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 9

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

ThinkStock photo

plunge. Get in shape with a swimming routine

• Swim in a pool that’s at least 20 to 25 yards long; those pools can usually be found at high schools and some gyms. A 50-meter Olympic-size pool is best, but not everyone has access to Jeannine Stein that. “If you’re going to become a lap The Associated Press swimmer,” Kirkpatrick-Reno said, “you can’t go any shorter or you’ll be any adults know how to constantly turning.” An outdoor pool swim — that is, they can get is preferable to an indoor one because from one end of the pool to the chlorine and other chemicals dissithe other without too much trouble. pate in the air. But to swim proficiently and with fi• Choose a pool with a pace clock, nesse, they must learn to properly or get a waterproof swim watch. “It stroke, kick and breathe. will help you measure how fast you’re That’s where swim coach Nancy swimming,” Kirkpatrick-Reno said. “If Kirkpatrick-Reno comes in. Masters coach and former masters swimming you have no clock, how do you know you’re improving?” world champion, Kirkpatrick-Reno • Not all swimsuits are created has designed a four-week program to equal. Racing suits are best, because quickly improve swimming skills and overall fitness — with drills and point- they cling to the body and cut down on drag, which can slow a swimmer. ers on technique. If you’re stuck in a Men should ditch the loose-fitting swimming rut using methods you learned in elementary school, pay at- trunks or jams — those, KirkpatrickReno said, “are like taking grocery tention. “In the last 20 years, the way we swim has become very different,” bags and tying them to your waist” — Kirkpatrick-Reno said, “not to mention and choose a more tight-fitting suit. Don’t worry, tiny suits aren’t the only the new swimsuits that have taken option; snug swim jammers come alswimming to whole other levels.” This workout begins with choosing most to the knee (think triathlete gear). Women should choose a sleek the right size pool and ends with doracing suit as well; some two-piece ing copious laps without gasping for options are available. Keep in mind air. that chlorine may eventually break GETTING STARTED down the fibers, so wash according to manufacturer’s instructions. Before sticking a toe in the water, consider this advice: • Swim caps can cut down on drag,

especially for people with long hair. They can also protect hair from pool chemicals. Goggles are essential to protect eyes from the same chemicals, and they’re available with prescription lenses and tinting and UV protection for the outdoors. • A couple pieces of gear are used during drills: Kickboards can help swimmers focus on kicking properly. And pull buoys (lightweight foam pieces that sit between the thighs, keeping the legs still) make swimmers use more upper-body muscles. • Keep a log to track progress in speed and distance, and note what times of day are best to work out. • Stay hydrated. Even though you’re in a body of water, you will perspire. Kirkpatrick-Reno suggests keeping water or a sports drink by the side of the pool and taking a few sips during rests. • Don’t forget to eat after a workout. Swimmers need to replace glycogen levels after exercising, and Kirkpatrick-Reno suggests some combination of carbohydrates and protein, such as a protein bar or chocolate milk. • Do some cool-down laps after a workout. A few laps at a leisurely pace will help slow the heart rate and cool the body’s core temperature. WEEK 1 Work out three times a week on

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 11 nonconsecutive days. Don’t be surprised if you’re winded after just a few laps in the beginning, even if you’re an accomplished runner or cyclist. Swimming uses different muscles and structured breathing and may be taxing at first. But with perseverance, quick improvement is possible. The number of laps listed here is a suggestion based on a 25-yard pool, so adjust the number if necessary. • Drills begin with streamlining off the wall. Begin with feet against the wall, and drop just under the surface of the water. Push off the wall in a streamlined position: Hands are directly in front of head, one over the other, and upper arms are tucked next to the ears. Toes are pointed. When you begin to slow down, kick a little and come to the surface. “It’s like you’re an arrow cutting through the water,” KirkpatrickReno said. “This gets you used to the feeling of going through the water, and in swimming, you want to be streamlined. You want to get your body to a point.” Stop and return to the wall, or swim the rest of the length of the pool and begin again. Repeat 10 times. • Next, swim using one arm across

one length of the pool. Keep the left arm outstretched in front, right arm by your side, close to your hip. Eyes are facing the bottom of the pool and the legs are flutter kicking. To do that, keep heels in the water and kick from the hips, not the knees. Point the toes. Don’t let the legs drag down in the water and make large kicks -- this isn’t like snorkeling. To stroke, lean slightly to the left, with the right shoulder back, bring the right arm up, and stroke into the water, using the arm from the fingertip to the elbow as a paddle. Use only the right arm to go across the pool, then switch to the left arm on the next lap. Repeat, changing arms each lap, for four to eight lengths. If possible, breathe every few strokes, or as often as you need to. When breathing, rotate the head out of the water to the side; don’t lift it up. • The catch-up drill begins with the left arm in front and the right arm by your side. Bring your right arm around to meet the left, then stroke with the left arm, bringing it around to meet the right. The arms “catch up” to each other instead of continuously paddling through the water. Repeat four to eight

lengths, breathing every couple of strokes if possible, or more often if necessary. • Flutter kick for 200 yards while holding a kickboard. Keep your hands over the far edge of the board and your head above water and do flutter kicks. • Do a freestyle swim for 200 yards at an 85 percent effort, using stroking, breathing and kicking techniques used in the previous drills. WEEK 2 Repeat the drills from Week 1. This week adds a kicking drill, which develops leg muscles, works on breathing and improves the cardiovascular system. • Begin with one arm extended in front, the other arm by your side, shoulder back. Kick six times, then bring the right arm around so that both arms are in front, kicking six times again. Next, stroke with the left arm, kicking six times, and take a breath. Breathe more frequently through the cycle if necessary. Repeat for 200 yards. • Next, do two 200-yard lengths of freestyle, taking a 20-second rest beI See SWIM/Page 19

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Just learned there may be complications with her pregnancy

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 13

lat-belly 10 ffood tricks

Even oranges: Don’t eat the whole peel, but keep the pith, that white, stringy stuff. It’s packed with hearthealthy compounds called flavonoids.

6. BUY PRECUT VEGGIES your calcium intake by filling Sure, they cost more, Michele Promaulayko your coffee mug with fatbut you’re more likely to eat McClatchy Tribune free or 1 percent milk. them. Low energy snacks should be as easy as possiere are some simple 3. SPICE THINGS UP ble so you have no excuse shortcuts that will Capsaicin, the substance help slim you down that puts the hot in hot pep- not to eat them. from “Look Better Naked!” 7. SNACK AT 3 P.M. per, temporarily boots your by the editor of Women’s Having a low-calorie metabolism. Dairy blocks Health: snack mid-afternoon can capsaicin’s sweat-inducing stave off cravings for highsignals better than water, 1. EAT DESSERT cal foods that might crop up though, so pair it with your A small amount can signal favorite spicy dishes. later. An ounce of nuts or that the meal is over. A piece two sticks of string cheese of high-quality chocolate is a 4. GO ORGANIC weigh in at about 170 calogood choice. That’s where you’re likely ries. to find bread and cereal with 2. GET A MUSTACHE fiber counts that put the con- 8. DRINK WITH YOUR Consuming 1,800 milventional choices to shame. DOMINANT HAND If you’re circulating at a ligrams of calcium a day 5. KEEP THE SKIN ON could block the absorption Speaking of fiber, a lot of of 80 calories. Jump-start it’s in the peel, whether it’s potatoes, apples or pears.

party, keep your glass in the hand you eat with. If you’re drinking with it, you can’t eat with it. 9. PLATE IT Whatever it is, don’t eat it out of the container and don’t bring the container to the couch. Your brain actually has to see the food on the plate, and when you reach into a jar or a bag, you don’t see it. Eat what’s on the plate, then stop. 10. USE YOUR FINGERS Find a way other than food to work off your nervous energy. Instead of grabbing chips, pick up your knitting or anything else that occupies your hands.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 15

Seeking New Heights Photos by Linzy Novotny

Loveland Mountain Club members hike to Dorothy Lake in the Indian Peaks. Hiking is classified as vigorous physical activity, according to the Healthy People 2010 Information Access Project report. The report, isher bones and feel better sued by the Centers for Dissooner. Before the accident, ease Control and Prevention Porter was sportsman of the and the President’s Council year in 2001 for riding horses on Physical Fitness and competitively, so she wanted Sports, states that hiking is a to get back to walking and “rhythmic, repetitive activity riding her horses, although that uses large muscle groups she no longer does so comat 70 percent or more of the petitively. maximum heart rate for age.” Porter went from getting It is a good idea for adults around in a wheelchair, teaching her dog to pull her to engage in 75 minutes of vigorous physical activity a down the street, to using a doctor’s cane and then hiking week, according to the Centers for Disease Control and poles while on hikes. She is Prevention. now actively a member of A 150-pound person can the club, going on at least two hikes a week. On July 1, burn approximately 720 calories for a six-mile hike when Porter went on a 7.2 mile hike up to Dorothy Lake in walking two miles per hour, the Indian Peaks. and a person weighing 200

Loveland Mountain Club members explore Colorado terrain Linzy Novotny For the Reporter-Herald

n July 4, five years ago, Marguerite Porter fractured 11 bones and spent time in the intensive care unit. Fractures included her clavicle in two places, four ribs and her pelvis. That day Porter had been enjoying a ride on her horse when a mountain lion scared the horse, sending Porter into the air. Two years later, Porter joined the Loveland Mountain Club and has been hiking ever since. Prior to that, Porter had never hiked before and wanted to start as a way to strengthen

pounds can burn approximately 936 calories. According to the American Heart Association, hiking can help a person lose weight. Walking at two miles per hour, a person weighing 150 pounds can burn 240 calories per hour. Walking that same speed, a 200-pound person can burn 312 calories per hour. Walking at a faster pace, 4.5 miles an hour, a 150-pound person can burn 440 calories per hour, and a person weighing 200 pounds can burn 572 calories per hour. Hiking can prevent heart disease and decrease high blood pressure, according to the American Hiking Society. A person’s mental health can improve and be maintained as a result of hiking.

Angie W (last name withheld), Loveland Mountain Club member for three years and avid hiker, said her blood pressure decreased from 60/70 to 49/70. She also likes to hike because it decreases stress and increases endorphins, which improves a person’s mental health. The American Hiking Society stated that hiking will slow down the rate of calcium loss, therefore strengthening the bones and preventing osteoporosis. Diabetes can also be controlled and prevented by hiking. Type I diabetics may need less insulin as a result of hiking. Dave Hollingsed, Hiker and member of the Loveland Mountain Club, believes hiking helps with aerobic conditioning, or the conditioning of the heart, as well as with strengthening arm and leg muscles. Hiking can also help with arthritis and back pains. Walking will strengthen leg muscles, so for ankle and knee arthritic pains, the strengthen muscles will help alleviate the pain. Back pain can be reduced because walking is a low intensity work-out and there will be less strain on the back as opposed to running and aerobic exercises. Hiking is not only a way to get exercise, but it is a way to experience nature and sightsee. The Loveland Mountain Club started in 1978 and has over 150 members. Members participate in monthly membership meetings and can take advantage of several scheduled hikes a month. On average, the club has 25 new members a year. Monthly membership meetings have guest speakers who talk about geology, flowers and peaks. Wolves and raptors have also made appearances at the meetings. Hollingsed joined the club

six years ago as a way to hike with other people. Hollingsed has been hiking for 20 years and enjoys the outdoors and having a chance to hike in and see the beauty of the mountains. He also likes to explore areas he has never been before. Angie W said hiking costs less than a gym membership, and unlike a gym, hiking allows a person to see the prettiest places on earth that cannot be reached unless on foot or bike. Fellow member Gary agreed. There is something different about every hike, whether it is flowers or rocks, he said. A person also has a chance to see wildlife. Marmots, bears, elk and mountain lions are a few of the animals that may be seen while hiking. Porter loves going on new hikes and after several you get to know your favorites. Her favorite hike is the Black Lake trail in the Rocky Mountain National Park. Members of the Loveland Mountain Club are from all over the country and all experience levels. Members typically go on two hikes a week, which are on Saturday, Sunday, Tuesday and Thursday. Each member of the club adds something different to the hike. Some members know the name of every peak or the name of every flower. Members also get to know the small towns they visit while hiking. Ask them for the best coffee shop or restaurant in Nederland. Loveland Mountain Club members also build water troughs and donate money to help maintain the trails they hike. For more information about the Loveland Mountain Club, visit lovelandmountainclub.org.

Find hiking trails in Larimer County recommended for beginners Linzy Novotny For the RH

or people who would like to try hiking both to benefit their health and as a way to experience nature, Larimer County offers plenty of hiking trails for beginners. President of the Loveland Mountain Club, Dave Disney, has many suggestions of hiking trails for beginners. In Estes Park, there are several hikes out of Bear Lake and Glacier Gorge Trailheads, Lumpy Ridge Trailhead, and Wild Basin. From Bear Lake and Glacier Gorge trailheads, Nymph, Dream and Emerald Lakes can all be reached in a three mile hike. From the same trailhead, Bierstadt Lake, Lake Haiyaha, Loch Vale and Mills Lake can be reached as well. These hikes are easy, fun and beautiful, Disney said. From Lumpy Ridge Trailhead, Gem Lake can be reached and the hike is less than five miles round trip. Gem Lake is “a nice little lake in the middle of cool rock formations on top of Lumpy Ridge,” Disney said. Calypso Cascades and Ouzel Falls can

be hiked to from Wild Basin. There are two nice waterfalls and it takes two miles of hiking to reach them, Disney said. For trails near Loveland and Ft. Collins, “Coyote Ridge is easily accessible, short and has a nice view from the top,” Disney said. Horsetooth Mountain Park has a great trail system. The top of Horsetooth Rock can be reached as well as Horsetooth falls. “Arthur’s Rock is another nice destination on the north end of Horsetooth Reservoir in Lory State Park,” Disney

said. The book, “Rocky Mountain National Park: The Complete Hiking Guide” by Lisa Foster, is another resource for finding hiking trails. Beginners can look for class A hikes on the Loveland Mountain Club’s website. This class of hikes is suitable for beginners and once comfortable, a person can advance to class B all the way up to class E. Hiking coordinators can be contacted and will discuss the hike as well as any equipment that needs to be taken.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 15

Seeking New Heights Photos by Linzy Novotny

Loveland Mountain Club members explore Colorado terrain Linzy Novotny For the Reporter-Herald

Find hiking trails in Larimer County recommended for beginners Linzy Novotny For the RH

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Virtual countdown Calorie counting websites offer the big picture on healthy living Jennifer Lehman Special Sections Reporter

profile and make friends. The layout is user friendly so while there are plenty of features and options it isn’t overwhelming to look at. DailyPlate also has additional options for those that want to pay for the Gold membership ($3.75/month for a 12month minimum purchase at $45 and $5/month for a 6 month minimum purchase at $29.95). With the Gold membership there is no advertising, and additional tools that allow for custom tracking of nutritional goals.

racking caloric intake is an essential part of healthy weight loss and as with so many things in life, the internet offers some helpful tools. Several free websites are available that calculate calories gained and calories burned, often combining that data DailyPlate.com’s cool with other tools that can help keep you features: on track. Here is a breakdown of some • MyPlate D: A spin on the of the better options out there and their sites regular calorie calculator coolest features. and food diary that has special features for diabetics including DAILYPLATE.COM the ability to monitor glucose Part of the LiveStrong website, and input insulin levels. the DailyPlate has numerous resources •Track daily water intake. concerning weight loss but also • Lists weekly and monthly healthy living in general. Daily Plate intake totals and percentages is a comprehensive diet and exercise FitDay.com graphs and charts much of the for a variety of nutritional data calculator including BMI and heart data that users input including calories, fat, sodium, rate calculators. Other tools include cholesterol and sugars. help on how to quit smoking, an and biking routes that you can look up • Offers the DailyPlate calorie ovulation calendar, pregnancy for your area. calculator, symptom checker and can- counter iphone app so you can track cer support. There is a social network- on the go. FITDAY.COM • User contributed walking, running ing aspect allowing you to create a FitDay.com is a simple, clean, easy to use website that uses several different graphs and charts so this is a great site for data nerds or those seeking several Nuts and bolts of weight-loss: helpful than any medication,” visualizations of their weight-loss or counting the calories Moore said. “If you're not asking weight-maintenance. FitDay.com also them to see their food records, Burning more calories than are has a premium membership (year long, taken in is the foundation of healthy you're not helping them.” $5.49/month) that gets you zero ads, a weight loss and brings understandIn addition to tracking food eaten custom tracking option for even bigger ing of eating habits. throughout the day, observing and data nerds, and fancier graphs for “It's just a huge awareness,” said recording emotions and moods tracking things like calories burned per Denise Moore, the registered dieti- when eating can help link the emodaily activity. Premium members can cian at Chilson Recreation Center in tional or habitual underpinnings of also link their online account to FitLoveland. “You automatically eat overeating or unhealthy eating like Day’s PC software if you choose to in10% less,” she said. stress and boredom, Moore said. vest in that. When it comes to obesity related This “allows them to change up FitDay.com’s cool illnesses such as type 2 diabetes behavior so they can conquer that,” features “the number one thing is still life Moore said. • Graph starting and goal weights style changes, (that is) still more with goal date so you can watch

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 17 ty?â&#x20AC;? and defines lowlevel, moderate and high level activities. It also includes a link to the Know Your Farmer, Know Your Food organization that summarizes programs like Food to Farm for K-12 schools and a search function for farmerâ&#x20AC;&#x2122;s markets in your area.

Pyramid.govâ&#x20AC;&#x2122;s cool features: â&#x20AC;˘ No premium membership for this site so you arenâ&#x20AC;&#x2122;t missing out on any extras. â&#x20AC;˘ MyPyramid Food Planner allows you to plan your meals around MYPYRAMID.GOV the food pyramid and This site is part of the your recommended USDA and is great for calorie intake. breaking down the baâ&#x20AC;˘ Tools and resources sics of living a healthy for raising healthy and life for the entire family, active kids including including weight loss. It tips for pregnant answers questions like I See websites/Page 18 â&#x20AC;&#x153;What is physical activi-

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Computer, notebook or both? Itâ&#x20AC;&#x2122;s tracking the calories that counts, not how you do it. â&#x20AC;&#x153;You can go so high tech or you can just write it on scratch paper,â&#x20AC;? Moore said. â&#x20AC;&#x153;It has been just as successful to write the foods down.â&#x20AC;? Little notebooks for on the go can be helpful, especially â&#x20AC;&#x153;for those people who really need to journal to figure out why they are doing that mindless eating,â&#x20AC;? Moore said. Websites can offer a bigger picture, tracking things like nutritional intake so you can see â&#x20AC;&#x153;if you're low in fiber, too high in sugar, and that's very, very handy where as if you write it down on paper, you won't see that,â&#x20AC;? she said.

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progress over time as the two lines gradually become one. â&#x20AC;˘ Twenty-two minerals and vitamins, including selenium, zinc and potassium, are automatically calculated into a bar graph when food journal entries are made. â&#x20AC;˘ Users can track changes in body measurements over time. â&#x20AC;˘ Track your moods through the food journal and see a mood graph of how your emotions are impacting your habits.

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women. • Breakdown of food menus for the day and week to track nutritional intake goals in all of the pyramid food groups. Tracks vegetables by some types (green, orange, starchy, other) to encourage variety. • Child Cost Calculator: Helps determine how much should be budgeted out for food based on family size and other factors. • Inside the Pyramid: Offers easy-to-print one-pagers of tips and definitions for your reference or the fridge.

or healthy lifestyle maintenance track with a series of questions that tailor your SparkPage (think MySpace for healthy living) to fit your needs and goals. The site’s layout is a bit overwhelming but chances are one of the many headlines, quizzes, blogs or photos will grab your interest and you can see where it takes you. There are also tutorial videos for different pages to help you learn to navigate.

SparkPeople.com’s best features: • Site is free, you aren’t missing out on anything that comes with a premium membership • Users can join a SparkTeam of people with similar interests and challenges for support. SPARKPEOPLE.COM • Members can create a Welcome to the Spark universe. If you are an information blogs on the site and jump into or social media junkie, you will the SparkPeople community love this site. Equipped with • Dining Guide in the nutrithe same calorie tracking tools tion section with tips and best as other sites, it also focuses on bets for popular restaurants. a healthy lifestyle for people DailyPlate.com, part of Livestrong.com, offers tracking • Blood glucose tracker with broader health goals maktools for diabetics and resources for healthy living. • Water intake tracker ing it more of a wellness forum, covering pretty much every popular health topic imaginable, and then some. On the OTHER WEIGHT-LOSS logical and logistical hur- videos and calorie website you’ll find information RESOURCES: dles of the weight loss counter. on healthy living topics through MayoClinic.com process. Prevention.com daily articles, quizzes, charts, Offers a comprehensive RealAge.com The magazine’s website topical FAQs and a new media listing of articles and blog Calculates your “real is a resource for health, scene with with blogs, video posts including healthy age” based on a lifestyle nutrition, weight loss and blogs and exercise videos coneating tips, educational survey and offers articles is recommended by tributed by both experts and slide shows on healthy on various health issues Moore for the site’s users. foods like legumes, and and weight loss tools like recipes. Upon signing up, you are understanding the psycho- a meal planner, workout steered towards a weight loss

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 19

Coping with boyfriend’s angry ex Dr. Beth Firestein Uncommon Sense

uestion: My boyfriend's ex is a complete psycho and a former friend. This is a problem because he has children with her, and it becomes an issue during family get-togethers. They still spend a lot of time together, but she flips out every time my name is even mentioned and doesn't want me around. Does time really heal all, or do you think she will always hate me? What can I do? Answer: This is a tough, but not uncommon problem. It sounds like your former female friend probably feels bitter, angry, betrayed and perhaps jealous--maybe all of the above. The ending of her relationship with the man who is your boyfriend (and the father of her children)

SWIM

was obviously very painful for her and it sounds like she is not over that loss. Although the hurt and anger is most obviously “caused” by what happened between your boyfriend and this woman, a lot of times the brunt of the anger gets directed at the boyfriend’s new love interest. Given that she and he share children and are co-parenting the kids, it is probably safer for her to direct most of her anger at you rather than him. In addition, she may have strong feelings of anger and betrayal directly toward you because you are a former friend of hers who is now her ex’s girlfriend. So what can you do? It is impossible to predict whether or when your former friend will come to a different place emotionally and mentally about you and your relationship with your former boyfriend, so you have to be

prepared to deal with this in an ongoing way. There is no value right now in pushing yourself into the situation or putting yourself in the line of fire to bear the brunt of her anger. You are doing the right thing right now to keep your distance. It would be helpful if you could “detach” from the problem emotionally and for now, let it be between the two of them. Focus on your own happiness and cultivating a happy relationship with your boyfriend.

Your boyfriend also has some responsibility here. While you cannot control his behavior, it is important to talk with him about whether there are ways he can handle things that do not promote the ongoing hostility. While the situation may or may not change, it is more likely to improve as time passes. In the meantime, try to maintain your distance and keep your focus on your own life. This will probably help a great deal.

Uncommon Sense with Beth Firestein Dr. Beth Firestein is a licensed psychologist. She has 24 years of therapy experience and has practiced in Loveland for over 14 years. She may be reached by calling her office at 970-635-9116, via e-mail at firewom@webaccess.net, or by visiting www.bethfirestein.com.

lap freestyle, one backstroke or breast stroke, and one freestyle. Or, do all three laps freestyle, increasing intensity From Page 11 with each lap. Do the first lap at a 70 percent effort, the second at 75 percent tween sets. and the third at 80 percent. Take a 15• Then do six 100-yard lengths, tak- second rest between sets. This helps ing a 20-second rest between sets. Fo- build endurance and speed. cus on your stroke technique. • Swim four 100-yard lengths with the pull buoy, which isolates upperWEEK 3 body muscles. Try to breathe every Although counting laps and focusing third stroke. on proper technique can be distracting, Remember to do a few cool-down monotony can set in. Kirkpatrick-Reno suggests combating it by talking to lane laps. mates during rests, using a waterproof WEEK 4 AND BEYOND MP3 player, or letting your mind wanWarm up with 400 to 600 yards of der a bit. drills from Week 1, including swim• Warm up with a combination of ming four 50-yard lengths with a 15drills from Week 1 for 400 to 600 yards. second rest between sets. • To get the heart rate up, swim six • The main swimming set begins 25-yard lengths at about a 75 percent with swimming 300 yards, then 200 to 80 percent effort. yards, then 100 yards, with a 20-second • Rest for a minute and do the main rest between each set. Using the pull buoy, swim 100 yards, then 200 yards, swimming set, consisting of eight 75yard lengths; in a 25-yard pool, do one then 300 yards, again with rests be-

tween sets. This “ladder swim” builds endurance. Cool down with some easy laps. Although your conditioning has no doubt improved, Kirkpatrick-Reno said swimmers benefit from strength training, best done on non-swimming days. Exercises that work the thighs, shoulders, arms, core and back are especially important. Include exercises such as squats, lunges, seated rows, crunches and other abdominal work, and planks. Work on ankle flexibility, too, to make them less stiff. After four weeks, you may need the help of a coach to perfect your technique and speed. Some workout tips and training plans can be found in books and online. Joining a masters program or a local swimming group offers instruction and opportunities to socialize with other swimmers. For information on masters swimming programs, go to U.S. Masters Swimming (www.usms.org).

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 21

Destination: Healthy

Don’t wait to enjoy the outdoors Amanda Wicker Destination: Healthy

have lived in Colorado my whole life and am still amazed at how beautiful our state is. Now that I’ve lost weight I feel confident doing more activities, but I realize how much I missed out on the wonderful place we live. I truly wish I had given myself the chance to do more activities outdoors. It would have helped me get in shape and looking back, there are things I would have enjoyed and been able to do even though I was not at the level of health I am now. One of my favorite things is hiking. We all know that getting out and doing physical activities is good for our body, but there are other benefits too. One reason I like hiking is the serene surroundings. Being away from the hustle and bustle of life and in the quiet of nature is calming to me

and helps my stress level. I have found there are trails in Colorado that have old forts and ruins along the way. I really like how it makes me think and learn something new about where I live. Above all, it is beautiful and reminds me there are things bigger than me and life’s problems. No matter your level of fitness, try something outdoors you have always wanted to do. Don’t miss the opportunity to enjoy it now. You can do it.

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TIPS • Get a map of hiking trails and ones you complete. • Loveland has an amazing walking path, try it out with the whole family. • Join a running club. • Make a list of outdoor activities you want to do, and try one a month. • Enlist your family and friends on an new adventure.

Amanda Wicker is a Loveland native and the founder of Destination: Healthy, a free weight loss support group held at Message of Life Ministries on the first and third Tuesdays of every month. Amanda has lost a total of 130 pounds using diet and exercise. She can be reached at destinationhealthy@gmail.com. 1625 Foxtrail Drive | Loveland, Colorado (Just south of Medical Center of the Rockies)

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

How athletes

should be eating

Wina Sturgeon McClatchy Tribune

re athletes different? If you’re active enough in your sport to be called an athlete, or if you compete on any level at all, do you need to eat differently? The answer: you may not need different nutrition, but you do have to give your body what it needs. That may require something different from the regular diet of a non-active person. Any athlete, whether masters, league or elite, must regard their body as a payoff machine. If you have a good amount of fiber in your system, but not enough protein to get through a game — you won’t have enough physical energy to compete for very long, though you’ll be just great in the bathroom. Or, let’s say you’re more athletic than an actual athlete, and you plan on a long and leisurely hike on the following morning — do you eat carbs or protein the night before? Should you take supplements before or after a workout or training session? An athlete’s diet should be specific to the way the body is going to be used. There should also be some attention paid to timing. For example, if you’re running a long race, like a marathon, you want to spend the week before eating a lot of carbs in order to train your muscles to store carbohydrates better. But they have to be the right kind of carbs; the long storage, slow burning ones. A candy bar will give you a big burst of energy, then let you crash because you’ve burned up all that carb energy fast. A pasta dinner the night before the race will provide slow burning carbs to be used for energy while you run mile after mile. But if you do a power sport, such as a team game with lots of running and jumping, or sprints on your feet or a bike, you need more protein. Protein provides the muscles with the nutrients

This is why exthey need to keep perts know that nuworking hard and tritionally, vitamins fast. There are a number of ways to and minerals are betget the needed ter absorbed when protein to your tisthey are taken with sues; the main two natural sources of the methods are eating supplement. Eat animals, and taking some fruit and take supplements. some vitamin C at the There are benefits same time, and more to both. If you eat of the pill form of the high quality creavitamin will be abture protein — sorbed. chicken breasts, tuYou can learn a lot na fish, turkey legs of nutritional infor— your body will mation from other absorb these natuathletes or from ral protein sources studying nutrition. easily. If, on the But the most imporThinkStock photo other hand, you get tant thing to remember is your protein from supplements, it may that everyone’s body is different, not always be in a form your body can including yours. You may load up perfully use. Some imported nutrients may fectly on carbs and still bonk at mile be full of impurities or not high 19. Or you can stuff yourself with proenough in quality to be absorbed by tein and still get tired during a hard hitthe body. You may have to take differ- ting game. Maybe you could last long ent brands of supplements until you enough to win with a poor diet when find the one that works for you. But to you were younger, but your protein have your body obey your desires in a needs changed over the years. You competition, training session or condi- think your athletic ability has deteriotioning workout, it’s best to combine rated — when in fact, all you need to both natural and bottled proteins. do is to give your body what it now Suppose you know that creatine will needs. allow your body to work harder for a That’s why it’s a good idea to do longer period of time, so you want to what most Olympic level athletes do: feed it to your muscles. However, a keep a food, training and competition pound of steak contains only about two grams of creatine, and you want to diary. If you ate a lot of roma tomatoes more of this protein to be absorbed by, for dinner, then did good the next day, and stored in, your muscles for a game write down how you do the next time the following day. The best way to get you eat roma tomatoes. If your diary it into your muscles is with a combina- shows that those tomatoes have a good effect on your athletic ability, tion of a natural source (animal prodyou’ll know more about how to feed ucts), amino acids (essentially prediyour body. gested proteins that will make creatine) Pay attention to your diet, to what and a supplement of creatine itself. you eat and when, and your results With the combination, your muscles will improve more than you ever will absorb more creatine than they thought possible. would with any one element alone.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 23

MMC designated as epicenter for gynecological surgery RH paid advertorial

ecause of its commitment to excellence in robotically-assisted surgery, McKee Medical Center has been designated as an Epicenter for gynecological surgery by the makers of the surgical robot. With this designation from Intuitive Surgical Inc., the maker the daVinci Si Surgical System, McKee becomes a destination for surgeons from around the country who want to come here and observe a gynecological procedure by obstetrician/gynecologist John Crane, M.D. McKee is among 21 hospitals to earn the title of Robotic Epicenter, which means the hospital is one of the top performing centers in the country for robotic surgery. Crane is one of 23 Epicenter surgeons in the country. McKee is the only hospital in the Rocky Mountain region to serve as an Epicenter. Surgeons from throughout the country will travel to McKee to train with Crane. ”Becoming an Epicenter to train visiting physicians was an objective when we began the robotics program,” said McKee CEO Marilyn Schock. “That goal benefits women locally and throughout the region as we share our expertise and help to improve the robotic techniques of surgeons to improve patient care.” Crane, who performs gynecologic surgery for benign and cancerous treatments as well as urinary incontinence, will work with physicians during their visits to McKee. Then, he will travel to their respective hospitals to observe their first robotic surgeries and complete the training process. “One of the most amazing things about the daVinci robotic system is that it has made open pelvic surgery almost obsolete,” Crane said. While many surgeons are adopting the minimally invasive approach, he said out of the almost 600,000 hysterectomies done annually in the U.S., two-thirds of them are still done abdominally.

Ask a Health Pro

Chiropractic improves golf game RH Paid Advertorial Question: Can chiropractic really help my golf game? Answer: Absolutely! Regular chiropractic care not only keeps your spinal column aligned, it also improves flexibility, range of motion and helps Scott A. Dahl, D.C. protect against future injuries. Dahl Chiropractic Center can address fixations in joints such as shoulders and elbows, relieving much of the pain commonly associated with overuse. In addition, we can fit you with custom-made shoe inserts which have been shown to improve balance, coordination and stability resulting in a smoother swing and less fatigue. For more information, contact:

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“Since the robotics program started at McKee last year, I have not scheduled one abdominal hysterectomy. The benefits to the patient from that standpoint alone are huge.” The surgical robot at McKee is used for gynecologic, urologic and head and neck procedures. According to Crane, the primary advantages of robotic surgery are less blood loss, shorter hospital stays and a quicker return to normal activities. The da Vinci Si Surgical System allows the surgeon to perform delicate operations by providing better visualization, precision, dexterity and improved access to hardto-reach areas. Cathie Johnson of Greeley said her experience having robotically-assisted surgery was amazing. Johnson had a very large uterus and was told she needed a total hysterectomy. “I didn’t have the time for recuperation from a

major hysterectomy,” Johnson said. She estimated she would have needed at least two months off of work. A friend referred her to Ob/Gyn Associates in Loveland where she met Crane and Dr. Ginger Budd. Budd confirmed that Johnson was a candidate for the robotic procedure and asked Crane to perform the surgery. Budd assisted. “I wasn’t nervous at all,” Johnson said. “These folks took the time to explain to me what they were going to do, why I needed the surgery and that the recuperation time could be very short.” Johnson was hospitalized overnight and off work for two weeks. “It was amazing because I had very little pain and very little blood loss,” she said. “I am very impressed with Crane and Budd. If I had to come back there, I would.”

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

The Healthy Plate

Death by Chocolate? Hardly. Try a healthy take on delicious chocolate brownies Jim Romanoff The Associated Press

e've all heard of the studies suggesting a few ounces of dark chocolate a week can be good for your health. And while chocolate does contain fat (from cocoa butter), a third of it is the same kind of healthier monounsaturated fat found in olive oil. All this is good news, especially when you're presented with a plate of rich, chocolaty brownies. But beware â&#x20AC;&#x201D; all brownies are not created equally in the eyes of the nutritionist. These dark chocolate brownies with sour cherries are rich tasting, moist and chewy, and they sport an admirable dietary profile. To start with, the batter is made with dark or bittersweet chocolate chips combined with unsweetened cocoa powder, which adds intense flavor without additional fat. Plus, a batch of these brownies contains only one egg and a tablespoon and a half of canola oil rather than

the stick of butter some recipes call for. As with any sweet, a brownie is dense in calories, but these pack such a powerful chocolate punch you'll be satisfied with a relatively small portion. If you like, serve these brownies topped with a scoop of low-fat vanilla ice cream or a dollop of thick and creamy nonfat Greekstyle yogurt. DARK CHOCOLATE BROWNIES WITH SOUR CHERRIES Start to finish: 1 hour (30 minutes active), plus 2 hours cooling time Servings: 12 Ingredients: 3 /4 cup all-purpose flour 2 /3 cup powdered sugar 3 tablespoons unsweetened cocoa powder 1 1/2 tablespoons canola oil 6 ounces semisweet or bittersweet mini chocolate chips, divided 1 /4 cup granulated sugar 2 tablespoons light corn syrup, blended with 3 tablespoons lukewarm water 1 /2 teaspoon almond extract Pinch of salt 1 large egg 3 /4 cup dried sour cherries Directions: Position a rack in center of oven. Heat the oven to 350

AP photo

degrees. Coat an 8-inchsquare baking pan with cooking spray. In a small bowl, sift together the flour, powdered sugar and cocoa powder. In a heavy, medium saucepan, combine the oil and half of the chocolate chips. Place the pan over the lowest heat and cook, stirring constantly, until just melted and smooth (be careful that the chocolate does not overheat). Remove the pan from the heat and stir in the granulated sugar, corn syrup mixture, almond extract and salt until the sugar dissolves. Stir in the egg until smoothly incorporated. Gently stir in the dry ingredients. Fold in the cherries and the remaining 3

ounces chocolate chips just until well blended. Transfer the batter to the prepared pan, spreading evenly. Bake until almost firm at the center and a toothpick comes out with some moist batter clinging to it, 25 to 30 minutes. Let cool completely on a wire rack, about 2 hours. Using a sharp knife, cut into 12 brownies, wiping the blade with a damp cloth between cuts. Nutrition information per serving (values are rounded to the nearest whole number): 192 calories; 58 calories from fat; 6 g fat (3 g saturated; 0 g trans fats); 15 mg cholesterol; 34 g carbohydrate; 2 g protein; 3 g fiber; 33 mg sodium.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 25

Loveland Health Briefs

MAIN NAMED MANAGER OF PVH EMERGENCY SERVICES Poudre Valley Hospital announced June 24 that Steve Main has been named manager of emergency medical services. Main will oversee a staff of 75 paramedics, emergency medical technicians and other staff members. In addition, the service has 100 non-paid EMTs who donate their time to help the ambulance service cover public events. Main joined PVH in 1988 as a paramedic. For the last five years, he has been a shift supervisor. BIRDIES ON THE GREEN SET FOR AUGUST 19 Birdies on the Green is a women-only golfing event designed with the non-golfing woman in mind. This new event is set for August 19 starting at 2 p.m. at the

Olde Course in Loveland. The event will feature a 9, 6 and 3-hole tournament and includes basic golf instruction along with food, drink, and a player goodie bag. Birdies after Hours, for women that can’t attend the golfing portion of the event, will start at 5:30 p.m. Tickets are $25 and include food, drink, goodie bag and fashion show. Registration fees are $50 per person for Birdies on the Green, $25 for the Birdies after Hours event. 100 percent of registration fees and sponsorship contributions support the Stepping Stones Adult Day Program at McKee Medical Center. Registration is available at McKeeFoundation.com or call 970-593-6038.

BREAST CANCER SUPPORT GROUP AT MCKEE GETS $3,500 DONATION The Mariana Butte Ladies Golf Association “Friends for Life” golf tournament June 30 raised $3,500 to support the Breast Cancer Support Group at McKee. Sixty-two women played in the tournament at Mariana Butte Golf Course in Loveland. Exceeding their fundraising goal of $2,000, the group raised $1,820 through registration and other donations and $1,680 from a silent auction. For more information about the Breast Cancer Support Group, please visit www.bannerhealth.com Keyword: McKee Classes.

Public Health and Environment as a Level III trauma center. State surveyors visited McKee on June 23. The hospital has been designated as a Level III center since 1996. The state surveys the hospital every three years to make sure facility programs continue to meet the expectations of the state’s trauma system. A hospital designated as a Level III Trauma Center provides initial evaluation and stabilization to the trauma patient. Patients who have injuries that require specialized services not available at a Level III facility are stabilized and transferred to a higher level trauma facility. For more information STATE REDESIGNATES MMC TRAUMA SERVICES about McKee’s emergency services, please visit McKee Medical Center has earned redesignation by www.bannerhealth.com. the Colorado Department of Keyword: McKee ED.

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Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Loveland Health Calendar

AARP MEDICARE COMPLETE FROM SECURE HORIZONS Join your neighbors for a Medicare informational sales meeting hosted by Secure Horizons. Ask questions about Medicare and learn about the Medicare options available. A local Secure Horizons sales representative will be available to talk about your choices. When: 2 p.m. on July 27 Where: Perkins Restaurant in Loveland Cost: No charge, pie and drinks provided Contact: 303-638-0940 BRIGHT BEGINNINGS Poudre Valley Health System offers Bright Beginnings materials for all families in Larimer County with children birth to 36 months of age. Materials cover growth and development, health and safety, and community resources. These materials can be obtained through a home visit or in a class. Registration is required. Call 495-7528 to register or to learn more about the programs Program A for birth to 12 months: • Noon on August 17 at Medical Center of the Rockies • 11:15 a.m. on August 16 at McKee Medical Center Program B for 12-24 months: • 9:15 a.m. on August 9 at Medical Center of the Rockies Program C for 24-36 months: • August 9 at 10:15 Medical Center of the Rockies CHILDBIRTH WITH CONFIDENCE – SPANISH When: 1-3 p.m., Aug. 19 Contact: 667-6241 BREAST FEEDING SUPPORT GROUP When: 10-11 a.m. Mondays and Thursdays

Cost: Free Contact: 970-669-9355 ASTHMA EDUCATION This four-session series helps people manage asthma. The team reviews the respiratory system, medications used to treat asthma and tools that can help you breathe better and monitor asthma. Anyone who has asthma is encouraged to attend along with family and/or significant others. Cost: No charge Contact: 970-635-4138 Where: McKee Conference and Wellness Center When: 9-11 a.m. on July 7 BLOOD PRESSURE SCREENING Have your blood pressure checked by a Wellness Specialist. When: 8 a.m.-4:30 p.m. Monday through Thursday, and 8 a.m.-noon. on Friday Where: McKee Wellness Services, 1805 E. 18th St. Suite 6, Loveland Cost: No charge Contact: 970-635-4056 COPD (CHRONIC OBSTRUCTIVE PULMONARY DISEASE) This seven-session multidisciplinary education series helps with the management of COPD. The team reviews the respiratory system, how it works, what has gone wrong and how you can conserve energy and decrease shortness of breath. Anyone who has COPD, emphysema or bronchitis is encouraged to attend along with family and/or significant others. When: Classes meet Tuesday from 1 p.m. to 3 p.m. Sessions begin July 20. Where: McKee Conference and Wellness Center Cost: No charge Contact: 970-635-4138 DIABETES INFORMATION GROUP An informational/educa-

tional meeting for anyone touched by diabetes who wants to learn and share. There will be a different subject matter for each meeting. Where: McKee Conference and Wellness Center Cost: No charge. No registration needed. Contact: 970-203-6550 for more information and topics.

touched by cancer experience the benefits of expressing themselves through art. No art experience needed. When: Wednesdays, 9:4511:45 a.m. Where: McKee Cancer Center Conference Room Contact: 635-4129

MAN TO MAN PROSTATE CANCER SUPPORT GROUP When: 5:30-7 p.m. the HEART FAILURE EDUCATIONAL SERIES 2010 fourth Thursday of the The goal of the Heart Fail- month ure Educational Series is to Where: McKee Conferoffer people with Heart Fail- ence and Wellness Center ure (and their family and Contact: 622-1961 for friends) information, remore information. sources and support. We foCAREGIVERS SUPPORT cus on management of Heart For caregivers of elderly Failure. The series is open to adults. The group focuses on members of the community providing support and eduwho want to learn more cation about community reabout Heart Failure. There is sources and behavior issues, no need to register. Topics particularly for people with are subject to change without Alzheimer’s and memory imnotice. pairment. When: Second Tuesday of When: July 15, 10 a.m.every month from 3:30-5 noon p.m. Where: First Christian Where: McKee Medical Church, 2000 N. Lincoln Ave. Center in the Wellness and Cost: No charge. Care of Conference Center. elderly adult family members Cost: No charge. or friends is available Contact: 970-635-4138. through Stepping Stones GENERAL CANCER SUPPORT Adult Day Care program durGROUP ing meeting times at no When: 5:30-7 p.m. Tuescharge. days. Contact: 970-669-7069 Where: McKee Cancer LOVELAND LITTLE SPRINT – Center lobby. A TRIATHLON JUST FOR KIDS Contact: 635-4129 When: July 24 CAREGIVER’S SUPPORT Where: Mountain View GROUP-FOR CAREGIVERS High School OF CANCER PATIENTS Register: 970-203-2519 When: Call for times and THE SEASONS CLUB locations — 635-4129. The Seasons Club at McKBREAST CANCER SUPPORT ee Medical Center strives to GROUP enhance the quality of life for When: Second Thursday mature adults through health of each month from 5:30 to 7 promotion, education and p.m. recreation. To learn more Where: McKee Cancer about Seasons Club activities, Center lobby. call (970) 635-4097 or visit Contact: 622-1961 www.bannerhealth.com Keyword: McKee Seasons SOULPLAY ART THERAPY Club. People whose lives are

It’s all that.

85 percent of patients say they would “definitely” recommend Medical Center of the Rockies. That’s higher than any other hospital in Loveland or Greeley, according to an independent survey. Is it the world-class care, the dedicated and compassionate staff, or the state-of-the-art technology? Simple. All of the above. But don’t take our word for it. Ask a friend about Medical Center of the Rockies. Source: www.hospitalcompare.hhs.gov

2500 Rocky Mountain Avenue Loveland, CO

I-25 and Highway 34

pvhs.org

25-313924

970.624.2500