Health Line

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April 19, 2012

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HealthLine Of Northern Colorado Of Northern Colorado

Zumba Discover the health benefits of this dance workout

Just one more reason to take care of yourself

Preventive screenings and annual exams help detect or stop illnesses before they become a serious problem. Keep good health and live life enjoying the things you love most.

Immediate appointments may be available at the following primary care clinics in Loveland.

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

970.624.5170 • Dr. Kevin Felix • Victor Palomares, PA-C

Foxtrail Family Medicine *Partnership of Poudre Valley Health System and Associates in Family Medicine

1625 Foxtrail Drive Loveland, Colo.

970.619.6900 • Dr. Ann Davies • Dr. Deric McIntosh

Medical Clinic at Centerra Family Medicine North Medical Office Building 2500 Rocky Mountain Ave. Loveland, Colo.

970.392.4752 Family medicine • Dr. Pamela Levine

Internal medicine • Dr. Mark Berntsen • Dr. Sheila Copple • Dr. Dana Christiansen • Dr. John Ebens • Dr. William Lopez • Dr. Michael Randle • Dr. Keith Thompson • Dr. Daniel Zenk

pvhs.org/clinics

Poudre Valley Medical Group Primary Care 1327 Eagle Drive Loveland, Colo.

970.619.6450 • Dr. Susan Agrama • Dr. Peyton Taliaferro

Scan the QR Code below for more information about the doctors, clickable phone numbers and maps.

contents

Live green, eat healthy Learn how simple changes can lead to a healthier you

Page 13

Perfect Posture Become stronger, decrease pain

Page 4

Zumba Dance your way to fitness

Page 6

Spring Allergies Keep them under control

Page 11

also inside Top Fitness Tools..............................................pg 8 The Truth About Eggs.......................................pg 9 Slim Up for Swimsuit Season.........................pg 14 Benefits of Working Out..................................pg 17 Uncommon Sense..........................................pg 18 Health Briefs...................................................pg 19 Health Calendar..............................................pg 20

Health Line of Northern Colorado is a monthly publication produced by the Loveland Daily Reporter-Herald. The information provided in this publication is intended for personal, noncommercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity.

You should seek the advice of a professional regarding your particular situation.

For advertising information contact:

Linda Story, advertising director: 970-635-3614

For editorial:

Summer Stair, 303-473-1212 sstair@times-call.com

A Simple Stride: Start a running routine PAGE 4

Take the first step to becoming

A Runner Edward M. Eveld • McClatchy-Tribune

KANSAS CITY, Mo. – Birthdays are motivators. Last March, Tere Gathright was staring at 32. She had an unkind thought about herself.

“I’m overweight and bored,” the thought went. “I need a hobby. What better birthday present than to do something for me?”

She glanced back and forth between her 1-year-old and 5-year-old.

As much as she loved her daughters, the “something” she had in mind would not involve small children tugging at her. She was intrigued by a flier she had seen about a six-week, walk-run train-

ing program.

The Merriam, Kan., woman had exercised and dieted off and on but never stuck with anything. She tried to recruit friends to join her in the training session but had no takers.

She went anyway.

This story doesn’t end with Gathright transformed into an ultramarathoner, at least not yet. But she finished the six-week session and alternately walked and ran through her first race, the Mother’s Day 5K at Corporate Woods in Overland Park, Kan. Now she runs that three-mile distance several times a week, with longer runs on Saturdays. Plus, she has lost 20 pounds.

Plus, she found Annie Schroeder.

Schroeder was 21, single and with no children, and she had been diagnosed with fibromyalgia a year earlier.

The two were not in the same place in life.

Doctors had advised Schroeder to steer clear of exercise that would aggravate her joints.

She already had had surgery on both ankles. But the restriction didn’t sit well with her.

“I was sick of people telling me, ‘You can’t.’”

So Schroeder joined weekly group runs with KC Express, a women’s running and walking group, and fell into pace with Gathright, fresh off her Mother’s Day Run success.

They struck up conversations during longer runs _ they both liked to bake, Schroeder was a nanny and preschool

teacher _ that led to a running partnership and a new friendship.

“You’re three miles out and have to run three miles back, and you feel like you can’t take another step,” Gathright said, recalling those early days. “It was a lot of fun trying to keep each other motivated.”

Gathright ran her first 10K last September, and Schroeder ran her first half-marathon, about 13 miles, last October.

“It’s amazing how much emotion comes out at the finish line,” said Schroeder, who admitted she cried and hugged folks she barely knew.

“Big hugs,” she said. “It was a blast.”

Kelly Pfannenstiel, past president of KC Express, which hosts the Mother’s Day 5K, said its relatively simple goal of the 5K has launched many a runner, and for good reasons. Some runners get fit with that distance and stick with it. Others want to try for 10Ks and beyond.

“It’s an ideal distance,” she said.

“It’s doable for just about anyone, any age, any weight. That’s actually how I got into running.”

Five years ago, Pfannenstiel committed herself to make the four-mile Westport St. Patrick’s Day Run, an event that coincided with her turning 44. She was hooked on the sense of achievement.

Before then, she had struggled with the same roadblocks most people encounter: too many responsibilities at home, at work.

“You can come up with a million excuses,” she said. “But don’t think, just go. Don’t let life keep you from getting out the door.”

Especially for beginners, signing up for a training session, such as the one Gathright joined at Shawnee Mission Medical Center, is a good option, Pfannenstiel said.

And finding a person to run with can make a big difference.

“We call them BRFs, best running friends,” agreed Dimity McDowell, author with Sarah Bowen Shea of the just-published “Train Like a Mother.” “I think they’re as important as a supportive sports bra and a good pair of shoes.”

Three chief reasons: accountability, companionship and encouragement.

“If you know your running friend is waiting on the corner, you’re going to get out of bed for that run,” said McDowell, who lives in Denver. “Running provides that time for you to complain, to gossip, to catch up. You come home feeling so much better.”

Whether it’s three miles or 26, she said, there are highs and lows, and you will appreciate someone saying, “you got this” and “just a rough patch.”

The accomplishment of gearing up for and completing a race shouldn’t be downplayed, McDowell said. So few things in life are black and white: Where’s the finish line, she said, when it comes to laundry or keeping the house clean or, much of the time, at the workplace?

“A race is really crisp,” McDowell said. “When you cross that finish line, you’ve done it. And it’s so achievable.”

Schroeder is now busy launching a

baking business called Divine Desserts.

Far from worsening her health symptoms, “running is what’s keeping me going.”

For Gathright, who wasn’t sure she could juggle family and a “hobby,” running is now part of the family dynamics.

Her husband starting running in November, and her girls seem to sense when Mom has missed a workout: “They’ll say, ‘Are you going for a run?’ And I’ll say, ‘I guess I better.’

“You start out just wanting to do ‘something,’ and amazing things happen.”

Take it to the next phase, train for a race FIND A 5K At 3.1 miles, the 5K race is perfect for novice runners, for those getting back into running and for veteran runners who want to work on speed. Here’s a (small) sampling of upcoming races that offer 5K distances (and thereabouts). Walk it, run/walk it or run the distance, if you’re ready. But pick one and make it your goal to finish.

Go to mararunning.org, website of the Mid-America Running Association, for a calendar of many more 5K opportunities.

TRAIN FOR A 5K If you’re new to running, best to ease into it. Start by walking, then walk faster, then alternate walking and running.

Shawnee Mission Medical Center has a six-week training session starting Tuesday. Go to mothersdayrun.com. Suggested training schedules for the UMKC School of Medicine 5K, a Hospital Hill Run event on June 2, are at hospitalhillrun.com. The Runner’s Edge offers programs with coach Eladio Valdez III. Go to runnersedgekc.com.

Not a joiner? Here’s a training plan suggested by KC Express, a running and walking club for women. With this schedule, women who participate in the Mother’s Day 5K, a women-only event, could be ready in six weeks to run more than 75 percent of the race.

Each week, perform the exercise on Days 1, 3 and 5. Have one complete rest day. The other two days can be rest days or, even better, days with other types of workouts Week 1: Walk 30 minutes.

Week 2: Run 30 seconds, walk 90 seconds. Repeat 20 times.

Week 3: Run 60 seconds, walk 60 seconds. Repeat 15 times.

Week 4: Run 90 seconds, walk 90 seconds. Repeat 10 times.

Week 5: Run two minutes, walk one minute. Repeat six times.

Week 6: Run four minutes, walk one minute. Repeat six times.

Week 7: Run six minutes, walk one minute. Repeat five times.

Week 8: Run eight minutes, walk one minute. Repeat four times.

Week 9: Run 10 minutes, walk one minute. Repeat three times.

Week 10: Run 12 minutes, walk one minute. Repeat two times.

Week 11: Run 15 minutes, walk one minute. Repeat two times.

Week 12: Run 30 minutes.

“We call the BRFs, best running friends. I think they’re as important as a supportive sports bra and a good pair of shoes.”

– Sarah Bowen Shea, runner and author of “Train Like a Mother”

Zumba

Dance yourself to a fitter, healthier you Summer Stair Reporter-Herald

Zumba is about finding your “flavor.”

This is how Lindsey Macy, certified Zumba instructor, explains the different ways we as individuals move our bodies. For Macy it doesn’t matter if your hips move like you think they should, because all bodies are made to move differently.

“Our bodies are all made differently and carries its own physical history and possible limitations. Consequently, we all move differently,” Macy says. “In Zumba we call this individuality your flavor, and we celebrate the fact that we don’t all look or move the same way.”

As Zumba has gained in popularity, so has the amount of classes offered along the Front Range. Macy herself teaches classes at Orchards Athletic Club in Loveland and at Raintree Athletic Club in Fort Collins. Instructors and classes can be found any where online at Zumba.com.

So why the craze about Zumba? It’s simple. “Zumba is exercise in disguise!”

Macy says.

The first, and most obvious, health benefit to Zumba is that it is a great cardiovascular workout. Macy explains that Zumba is a “total body workout” as you are often using several different muscle groups at one time. In any given class you will use your legs, arms and core muscles.

Because of its high energy, Zumba is also an effective method of weight loss.

“In class we use intermittent training, which is a combination of aerobic and muscular strength exercises and intervals,” Macy says. “Participants should expect a combination of high-intensity songs and lower intensity songs, allowing the body to recover a bit before taking the heart rate back up.”

Last, is Zumba benefits mental health.

According to Macy, Zumba is a feel-good workout that helps improve self-confidence and self-image. “What’s more, the feelgood music and positive energy of class send people home smiling every time.”

Zumba not only offers many health benefits, but it is fun. “People love to dance – so much in fact that in Zumba you can forget you are working out,” Macy says. “I had a woman in one of my classes comment that Zumba was like going to the night club but without all the garbage, like getting hit on and having drinks spilled on you. That made my day.”

The Latin-based rhythms, easy-to-follow moves and positive energy during a Zumba

class are addictive and make people want to come back for more. They are also geared toward anyone. Macy says, sometimes people are discouraged after one class, but that they shouldn’t be because it often takes people up to three classes before they become familiar with Zumba moves. After three classes the repetitive moves of salsa, merengue or cumbia become familiar, and the Latin rhythms start getting “under your skin.” A different instructor may also be the key to getting more out of a class, every instructor has a different teaching style and music selection, Macy says.

While the most common class available in the area is a traditional Zumba class, which features mid-to-high intensity moves and sometimes a little jumping, there are other options out there.

• Zumba – Is for everyone from kids to Boomers, women and men.

• Zumbatomic – This class is geared toward children between the ages of 4 and 14.

• Zumba Gold – Intended for Boomers and individuals seeking a lower-impact workout.

• Aqua Zumba – While these classes are not currently available, Macy hopes they will be by this summer. Aqua Zumba takes place in a swimming pool and is easier on the joints and ideal for pregnant women.

So just remember, Zumba is for everyone no matter your physical level. Many of the moves can be adjusted to be less physical by adding arms and tapping instead of jumping or turning. So get out, Zumba and have some fun. Trust me, you won’t regret it!

Caring For People of All Ages Quality medicine. Lasting relationships.

Compassionate care.

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

To make an appointment, call 970.619.6900.

Dr. Ann Davies

“A participant in Zumba will receive fat-burning benefits of an aerobic workout and the muscular toning benefits as well as the physiological and psychological benefits of interval training, by using varying rhythms throughout class.”

Dr. Deric McIntosh

1625 Foxtrail Drive | Loveland, Colo. 80538 (Located south of Medical Center of the Rockies)

970.619.6900

pvhs.org

Must-have fitness tools Article Resource Association

Everyone wants to look and feel great, and selecting the right workout gear can make all the difference when pursuing a life of health and fitness. The five tools below are designed to help individuals achieve their wellness goals, whether kick starting a new workout regime or taking a current routine to the next level.

1. Shoes that suit the exercise – It’s important to select shoes that are designed to perform each specific workout activity; a running shoe may look similar to a tennis shoe, but they feel different. Consumers should go to a specialty store for a proper fitting and select a style that suits their specific needs; those with flat feet should choose motioncontrol shoes, while those with a high arch should opt for greater cushioning.

2. Low-impact resistance band – A resistance band provides an inexpensive way to perform a variety of low-impact yet effective exercises, particularly for smaller body parts that are harder to train using free weights. Bands come in several different tension levels to increase the workout’s difficulty, and their small size allows for easy storage and portability when on a trip.

3. Motivational MP3 player – Listening to music while exercising can help maximize each workout session, but finding the right music player can prove challenging. The Sansa Clip Zip MP3 player from SanDisk features a stopwatch for timing

laps, an FM radio and a hands-free design that makes it easy to enjoy music while working out. The player is available for under $50 and is compatible with all major audio formats, including AAC (DRM-free iTunes) songs, audio books and podcasts.

4. Exercise ball for daily use – The exercise ball is popular in gyms across the country and even at many workplaces as a substitute for a desk chair. The ball is a great tool for building the core muscles such as abs, back and hips, which help promote overall stabilization of the body.

5. Comfortable yoga mat – Lying on the floor during a workout can feel uncomfortable, but a good mat can make all the difference. A good yoga mat can cushion the hard surface of a tile or wood floor and protect a carpet from extra wear and tear. Most mats are thin but offer excellent padding and grip; they won’t slide across the floor and fitness buffs won’t slide on the mats.

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Unscrambling the myths Enjoying an egg a day can be part of a healthy diet Article Resource Association

When it comes to eggs, dietary cholesterol and heart health, what you think you know may be a bit scrambled.

Concerns over dietary cholesterol and its impact on heart disease keeps many people from eating eggs, despite their nutritional benefits. However, more than 40 years of research shows healthy adults can enjoy an egg every day without significantly impacting their risk of heart disease.

CRACKING THE CHOLESTEROL MYTH Enjoying an egg a day as part of a healthy diet balanced with fruits and vegetables, whole grains and lowfat dairy, falls well within current cholesterol guidelines.

In fact, according to USDA data, one large egg is 14 percent lower in cholesterol than previously recorded, down from 212 mg to 185 mg, and is also 64 percent higher in vitamin D, with 41 IU per large egg. Moreover, one large egg contains six grams of high-quality protein and 13 essential nutrients for 70 calories.

“Research shows that saturated fat may be more likely to raise a person’s blood cholesterol than dietary cholesterol,” says Neva Cochran, registered dietitian, nutrition writer and researcher for Woman’s World Magazine. “Eating a balanced breakfast with high-quality protein foods like eggs, along with other nutrient-rich foods like fruit and whole grains, is the best way to start the day. Unlike sugary foods, eggs have no simple sugars and contain no carbs, providing steady and sustained energy.”

Additionally, the 2010 Dietary Guidelines for Americans recognize eggs as a nutrient dense food and state that the consumption of one egg per day is not associated with risk of coronary heart disease or stroke in healthy adults. And, eggs provide high-quality protein that helps build muscles and increases satiety for all-day energy, which can help maintain a healthy weight, an important factor in promoting overall health.

INCREDIBLE EGG BENEFITS Cochran also points out that at an average of 15 cents a piece, eggs are an affordable, versatile, nutrient powerhouse that contribute to a healthy diet in many ways: • Breakfast boosters: Research shows that eating high-quality protein foods for breakfast, like eggs, can help increase satiety, maintain long-lasting energy and improve cognitive skills like memory recall time.

• Sunshine supplement: Eggs are one of the few foods that are a naturally good source of vitamin D, meaning that one egg provides at least 10 percent of the recommended daily allowance. Vitamin D plays an important role in calcium absorption, helping to form and maintain strong bones.

• Weight-loss companion: Research shows that eating eggs for breakfast can help overweight dieters lose more weight, lower their body mass index and shrink their waist more than eating a bagel of equal calories for breakfast.

EGGS ARE EASY Adding eggs to your breakfast routine can be easy, even on busy weekday mornings. Whether you’re craving scrambled eggs, an omelet or an egg sandwich, microwaves can be an incredible time-saving tool, so you can start every day with a nutritious breakfast. Try this quick and easy recipe next time you’re in a rush: EGG AND CHEESE BREAKFAST BURRITO Ingredients: 1 flour tortilla (6-inch) 1 egg 1 tablespoon shredded Mexican cheese blend 1 tablespoon salsa Directions: 1. Line 2-cup microwave-safe cereal bowl with microwave-safe paper towel. Press tortilla into bowl. Break egg into center of tortilla. Beat egg gently with a fork until blended, being careful not to tear tortilla.

2. Microwave on high 30 seconds; stir. Microwave until egg is almost set, 15 to 30 seconds longer.

3. Remove tortilla with paper towel liner from bowl to flat surface. Top egg with cheese and salsa. Fold bottom of tortilla over egg, then fold in sides.

Ask the Expert:

RSV

My child has been short of breath and tired lately.

Are these warning signs of RSV? Respiratory Syncytial Virus (RVS) is a common and frequent cause of respiratory illness in young children. It’s highly contagious and spreads through schools between late fall and early spring.

Adults and older children may experience flu-like symptoms. Infants or small children may have trouble breathing and eating, act unusually lethargic and irritable, and may become blue in the lips and fingernails.

Most cases are not life-threatening and can be treated like a cold.

Serious cases can lead to pneumonia and bronchitis.

Prevention can be managed by frequent hand-washing and through the quarantining of children with symptoms. Talk with your pediatrician for more information.

Where

Experts Work Best.

McKay Marler, M.D.

Pediatrician Loveland Pediatrics 2555 E. 13th St. Suite 130 Appointments – (970) 663-5437

Banner Medical Group North Colorado Medical Center

Banner Medical Group McKee Medical Center www.BannerHealth.com/COexperts

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

Dealing with

Spring Allergies

Early warm temps bring early allergy symptoms Article Resource Association

Spring-like temperatures arrived early this year, and with them came early allergy symptoms for many: itchy throats and eyes, stuffy noses, sneezing, teary eyes and more. These developments come on the heels of the fourth warmest winter since record keeping began, according to the U.S. National Climatic Data Center.

With allergists predicting a more intense allergy season than usual this year, it makes sense to take steps to reduce allergy symptoms in your home.

Here are some easy things you can do around the house to increase your family’s comfort – not only now, but all summer long.

• Keep windows closed. As much as you may love the new warm temperatures, keeping your windows shut will help keep pollens out. Start your air conditioning system earlier in the season.

• Clean and vacuum often. Mop hard surface floors and vacuum your home often to help minimize dust mites, one

of the most common allergens. Wash bedding in hot water (130 degrees F), and use washable throws and curtains.

• Combat mold. Mold spores can cause hay fever symptoms. Repair and replace missing grout, leaky faucets and pipes. Use a mold-proof shower curtain, and wipe shower stalls and tub toys dry after using them. Plants also sometimes carry mold and pollen, so limit the number of plants indoors.

Enjoy the season’s colorful blooms on your deck or in the backyard instead.

• Control humidity. Controlling the moisture content in your indoor air is an added measure you can take to discourage mold growth and minimize dust mites. Having a humidifier or variablespeed technology as part of your heating, ventilation and air conditioning (HVAC) system can help control your humidity, and your indoor air.

• Schedule an HVAC tune-up.

Allergy season is an ideal time to have your HVAC system inspected to ensure it’s working properly. A dealer can also advise you on how a whole-

home air filtration system, such as the AccuClean(TM) from American Standard Heating & Air Conditioning, can catch up to 99.98 percent of allergens from your home’s filtered air - including dust, dander, pollen and bacteria - so everyone in the home can breathe easier without compromising comfort.

To find an independent dealer near you, visit www.americanstandardair.com.

• Reduce pet dander. Regardless of the season, pets such as cats, dogs and birds shed pet dander, which can also cause allergic reactions. One of the simplest ways to minimize exposure to pet dander is to keep your pet out of your bedroom. Be sure to wash your bedding weekly, at a minimum, to reduce the amount of pet dander that will inevitably be tracked into your bedroom.

By taking these steps you can improve the quality of the air inside your home and help reduce allergy symptoms. So while it may be allergy season outside, inside your family will be breathing cleaner and clearer indoor air.

Straighten Up

Feel stronger, avoid pain with good posture Sally Anderson SHNS

Stand tall. Pull those shoulders back. Stop slouching.

They are reminders often spoken by mothers. Good posture and balance begin in our younger years and can be nurtured or neglected as we age. Many of the posture issues that develop from not listening to Mom eventually become bad habits. And, as muscles and ligaments gradually go awry, so goes proper posture.

When you are in poor alignment, you create muscle imbalances. Some muscles weaken and others become tight. But it is never too late to begin replacing some of those bad habits with good ones and, in the process, decrease back and neck discomfort.

Introducing small daily changes can make a difference for the better.

BENEFITS OF GOOD POSTURE • Fewer aches and pains because unnecessary pressure on joints and muscles that can lead to pain is eliminated. Good posture keeps bones and joints in correct alignment, minimizing stress on the body.

• Increased range of motion, which prevents joint movement from becoming restricted. (Such restriction can cause pain and stiffness.)

• Reduced risk of falling because proper posture keeps the body in better balance, enabling you to be steadier on your feet.

• Improved breathing because slouching causes shallow breathing, resulting in less oxygen going to the muscles. When standing or sitting straight, the diaphragm muscles become less restricted. You are able to take in more air, providing the working muscles with an increase in oxygen, allowing them to function more effectively.

• Increased energy. Restricted

airflow that stems from poor posture, combined with the continual strain on muscles, can drain your energy level.

• Fewer complications down the road. Poor posture can lead to back issues, arthritis pain, poor circulation and even spinal fractures as a result of increased spinal compression.

• Look slimmer. When the stomach protrudes and shoulders are dropped, you can appear much heavier than you actually are. With proper posture, you could look taller and up to 10 pounds lighter.

COMMON DAILY BEHAVIORS THAT LEAD TO POOR POSTURE • Slouching, with shoulders rounded forward, is one of the main reasons for upper-back and shoulder pain. Whether you are standing or sitting, your ears, shoulders, hips and ankles should be aligned.

• Carrying heavy items on the same side of your body all the time can lead to rounded shoulders and an aching back. Change arms frequently or use a rolling bag if the weight is too heavy.

• Wearing high heels regularly alters the proper alignment of the body, eventually causing back and knee pain.

• Continually looking downward, tucking chin inward so that the vertebrae do not support the weight of the head as they should. Eventually, muscles, tendons and ligaments that are working overtime to try and keep the head in proper position tighten up, causing tension headaches and chronic back and neck pain.

• Improper positioning of a computer screen can cause you to lean too far forward, straining the neck.

• Watching television and reading while lying down places your head in a strained position. Use a wedge pillow under your upper body for support.

• Not taking breaks while working at a computer or when sitting for long periods of time creates tired muscles that make you slouch forward. Make it a habit to change positions every 30 minutes. Stand, walk around or stretch.

• Driving with rounded shoulders.

Adjust the seat so that you do not have to lean forward. Sit with your back against it for support.

Live green and eat clean A healthy diet not only impacts your health, but the enviornment too Article Resource Association

The trend of protecting the environment continues to gain momentum, and people everywhere are adopting more eco-friendly lifestyles. Within this movement, a growing number are taking a look at their diets and seeing how eating more natural foods can improve their health while minimizing the impact on the environment.

The health benefits of eating more fruits and vegetables may be intuitive, but switching to a plant-based diet also has a positive effect on the natural world. Processed foods and meats, while plentiful and convenient, have a huge impact on the environment. The methods used to manufacture, package and transport many of these products emit harmful chemicals into the atmosphere and create tons of waste.

Environmental organizations are promoting the positive impact of plantbased diets and encouraging citizens to eat more fruits and vegetables. This can be difficult for those who are accustomed to consuming large amounts of meat, dairy and packaged foods.

However, adopting a whole-foods diet

Eating more whole foods will have a number of positive effects on both your health and surroundings.

could benefit both your well-being and the planet, and these three tips can help ensure an easy transition.

MEATLESS MONDAYS Preparation is key in the transition to a plant-based diet, and creating a meal plan for the week can be extremely helpful. Take into consideration your work and personal schedules, such as lunch meetings, special events, recreational activities, etc. You might begin by creating all plant-based meals just one or two days a week and then gradually increasing the number as you adjust. Adapt your weekly meal plan into a shopping list, and purchase the produce you’ll need once to save time throughout the week.

DRINK YOUR GREENS Green smoothies are a delicious and easy way to incorporate several servings of fruits and vegetables into your diet each day. Many recipes for these easy-to-make drinks include ingredients that will help you reap nutritional benefits without sacrificing taste. Author and celebrity nutritionist Kimberly Snyder recommends the Glowing Green Smoothie to her clients and readers in her book, “The Beauty Detox Solution.”

Snyder says blending releases the

full nutritional benefits of greens, emphasizing the importance of using a high-quality machine like the Vitamix, her personal choice. Able to completely pulverize whole fruits and vegetables, the Vitamix makes any combination into a silky-smooth beverage in minutes says Snyder. This versatile machine is capable of a number of other wholefood applications, including grinding whole grains, creating frozen sorbet, and even making hot soup, making it the must-have tool for anyone adopting a more plant-based diet.

ALTERNATIVE EATS If you have favorite meat- or dairybased foods that you can’t imagine giving up, check out plant-based alternatives as an option. From veggie burgers made from beans, falafel, lentil or even walnuts to grilled portabella mushroom panini to breaded eggplant parmesan, there are countless recipes to help you find the perfect plant-based replacement to any meal.

Eating more whole foods will have a number of positive effects on both your health and surroundings. Keeping the planet healthy has never been more important, and transitioning to a plantbased diet will keep your body healthy as well.

Get Slim to Swim

Prepare for swimsuit season in a healthy way Article Resource Association

Longer days, bright sun and warm weather can serve as a wellneeded dose of motivation to get fit for summer. The trick is to sustain that energy through each changing season as you strive to achieve a healthier lifestyle.

If you need some help in developing healthier habits, Weight Watchers Leader and success story Liz Josefsberg, offers five tips to achieving a slimmer summer body by starting now in the spring:

DIVE INTO A FRESH FITNESS ROUTINE Spring has arrived, so embrace it and all the physical fitness activities you can enjoy in the warmer months. Take a look at when, where and what you’re currently doing to stay active, and shake up your routine with new seasonal activities like swimming, tennis or running outside. Challenge yourself each month to find a new activity that gets you out and keeps you going through the spring and beyond.

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www.digestive-health.net Call your primary care physician for a referral today

KEEP YOUR MIND FOCUSED Taking a vacation doesn’t have to be a reprieve from pursuing your healthy living goals. Avoiding reality can lead to even more weight gain. Get on your scale weekly, even if you enjoyed an overindulgent meal or weekend, so you can continue moving forward in a positive direction.

PACK PORTABLE SNACKS Hunger can strike while you’re out and about. Avoid the temptations of french fries or chicken fingers available at concession stands. Instead, pack your purse or bag with portable snacks that can stave off hunger and keep you satisfied. Suggestions include sweet sliced apples, reduced fat string cheese, seedless watermelon and even a fresh cucumber salad to help keep you cool.

DRINK UP BUT SKIP THE CALORIES Keeping hydrated is key to healthy living, but many drinks have the calorie equivalent of a candy bar. To help reduce your caloric intake, alternate sugary drinks with a calorie-free drink like water, sun tea or diet soda. Find water to be too boring? Give your water some “bling” with seasonal flavors of fresh fruit like lime, lemon and orange. And if you’re heading out for an evening of socializing, look for alcoholic drinks with the least amount of sugar and calories like light beer.

Also keep in mind that some all natural fruit juices may have the same calories as the real fruits, but eating an apple is much more satisfying. If you are a Weight Watchers member, a fresh apple has zero PointsPlus values, compared to two PointsPlus values for a half cup of apple juice.

SLIM UP YOUR SOCIAL SCENE Create a support environment within your social circles by organizing healthy meals and activities. Build your gatherings around outside games like volleyball, golf or even rafting. Hold healthy potlucks and invite your friends and family to bring their favorite renovated dishes and recipe cards to swap.

Get out and enjoy the warmer months. Use Liz’s five tips to succeed this spring in attaining a healthier lifestyle for summer. Visit WeightWatchers.com for more tips, recipes and information about the program.

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Get your health Get your health back on track. back on track.

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To make an appointment, To make an appointment, call 970.619.6450 call 970.619.6450

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Dr. Peyton Peyton Taliaferro Taliaferro Dr.

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Exercise is hard, but worth it Ellen Warren McClatchy-Tribune

The conversation started this way: “Working out does suck. And it’s hard work.”

That’s fitness expert Chuck Runyon, whose book title, “Working Out Sucks!”, immediately caught my attention.

Finally, I thought, here’s an experienced trainer (he co-founded the huge workout franchise Anytime Fitness) who says what we’re all thinking.

Obviously, Runyon doesn’t believe we should stay stuck on the couch and have another doughnut. He’s a fitness guru, after all. But he does offer common sense advice on how to place one foot in front of the other on the hard, tough road to feeling and looking better.

And yes, it will require working out.

“It may suck, but the alternative sucks so much worse.

Your fitness level affects every nook and cranny of your life,” Runyon told me.

He says that if you exercise, you think better, have more energy, are more productive at work and feel better about yourself.

OK. Easy to say. Harder to get started. “This is a tough journey,” he acknowledges.

Some tips from Runyon and his book: • Start moving slowly. “If you’re a sedentary person, if that’s one-tenth of a mile, great. It’s like a slow build. You don’t need to shock your system.”

• “Broadcast your goals. Make sure that people (friends and family) know what you’re trying to accomplish.” Enlist their help and support.

• “Write down your goals. Accountability is the magic ingredient. If you write them down, they exist. Now they’re real. Set short- and long-term goals.”

• “Find your motivation. It’s not about what the scale says. Is it for your kids? To be a role model? Maybe you want to be wealthy. Healthy and fit workers make more (money) than their unhealthy, unfit co-workers.”

• Build in incentives _ perhaps one day to eat a favorite dessert.

•Take a rest day.

“Working out does suck, and it’s hard work. ...

But the alternative sucks so much worse. Your fitness level affects every nook and cranny of your life.”

– Chuck Runyon, fitness expert

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HL Uncommon Sense

It’s OK to put yourself first It’s easy to be taken advantage of when you put others first Dr. Beth Firestein Licensed Psychologist

Dear Dr. Beth: I’m a 28 year old guy and I live in a nearby small town where I work full-time. I have lots of family and friends nearby. I used to be a happy person and liked everyone. Now, it seems like I’m irritable and resentful toward my friends and family. I still care about them — in fact, I’m always there for them. I’ll drop whatever I’m doing to listen or help someone fix their car or lend them money. In fact, I seem to do a lot more for them than they do for me. But lately, I always feel like I’m in a hurry and easily annoyed. How can I get back to being my old happy self?

Dr. Beth: It sounds like nothing major has changed in your life. You still live near family and friends, you work, and you are a kind and generous person with your time and skills. It doesn’t sound like your life responsibilities have increased, yet you are feeling hurried and irritable. Ironically, your extreme generosity may be the root of your problem. How could being so nice and being such a good friend lead to unhappiness?

One clue is that you say that you give a lot more to others than they seem to give back to you. Certainly it is not a negative thing to be a giving person. We strive to be generous and we admire people who are giving.

However, it is possible to give too much. One way to tell if you are giving too much is if you find that you don’t have enough time to run your own life.

You may be giving so much to others that there is not enough time or energy left for you. Another way to tell that we may be doing too much for other people is when we get irritated with them for no particular reason.

We may or may not be aware of the toll it is taking on us to give so much but over time the results of that overgiving accumulate. You may start to feel “burned out” or taken advantage of by friends and family. It’s hard to see our own role in this dynamic, but we are actually teaching our friends and loved ones to turn to us all the time because we never say “no” or set limits on what they can expect of us.

This is not their fault or even your fault; it is just what happens. There

are a few things you can do that will improve the situation and probably greatly reduce your irritability: 1. Really take stock of what your responsibilities are and how much time it requires to take care of your own business; 2. Talk to your friends as the opportunity arises about the fact that you have been over-extended and may sometimes need to say “no” to some of their requests. Ask for their understanding and support in helping you get your priorities back on track; 3. Keep doing things for your friends and family, as long as you genuinely feel good about what you are doing and not going to feel resentment after the fact.

You don’t have to give up on being a generous person to make your life happier and more manageable. Just taking better care of yourself can go a long way toward increasing your happiness and decreasing your annoyance with others.

Dear Dr. Beth: My daughter is a high school senior and has always been a good student. In the past, she always seemed to handle stress well. She has gotten very good grades, participated in sports and served in student governance. She does plan to go to college

and has been accepted at a university a few hundred miles away. Recently, my daughter seems down a lot. Her appetite isn’t normal, she gets up in the morning with bags under her eyes, and when I ask, she says she is “worried about everything”. How worried should I be? And how can I give her support given what she is going through?

Dr. Beth: This is a common problem that I have seen come up many times with both boys and girls who are completing high school and taking on the responsibilities and life changes of becoming young women and young men. There are a number of potential reasons why your daughter may be experiencing a heightened state of stress and even perhaps some mild depression.

As you know, many different forces converge on young people as they complete their high school careers. Finishing coursework and maintaining good academic performance toward the end of the senior year can be a challenge.

Motivation starts to wane, thoughts of the future take center stage, and I’ve heard a number of seniors talk about their anxieties about starting college.

While there is certainly an increase in excitement and anticipation about taking the next big step in her life, your

daughter may also be starting to grieve in on what is bothering her. If this is the losses that go along with completnot comfortable for her, ask her if she ing this part of her life. would like to talk to someone else It can be really difficult to separate (e.g. a counselor) a few times for extra from long-term friends, give up the support while she is moving through familiar routines of school and life at this transition. In addition, it is wise to home, and to give up meaningful roles keep an eye out for signs of worsening she has held in the school community. symptoms that may indicate depresThe loss of her roles in sports teams sion. Most life transitions result in levand student governance are real and els of stress that can lead to temporary they mean starting over in a new enviproblems with appetite, sleep and so ronment where she will have to prove on, but sometimes the stress becomes herself and find her place all over again. overwhelming and can lead to actual While some young people initiate depression. Chances are good that discussions with their parents about your daughter is simply going through their stresses, others try to handle it a normal life transition. Certainly, it is on their own and deal with the stress likely that graduating and having the internally. If your daughter has trouble summer to prepare for college can be a initiating conversations with you about much more relaxed time for her and for difficult feelings, it could be quite helpboth of you. ful to set aside some uninterrupted time to talk with her at the end of the evening or sometime on a weekend.

It’s fine to ask, but be sensitive to the fact Dr. Beth Firestein is a licensed that she may only be psychologist. She has 24 years of ready to share some of therapy experience and has practiced in her concerns with you Loveland for more than 14 years. and not all of what she She may be reached by calling her is thinking and feeling. office at 970-635-9116, via email at You might ask her firewom@webaccess.net or by visiting if she is willing to talk www.bethfirestein.com. with you more durORTHOPAEDIC & SPINE ing the next couple CENTER of months OF to letTHE you ROCKIES

Uncommon Sense with Beth Firestein

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McKee Breast Center introduces new technology for patients The McKee Breast Center debuted on March 21 a new digital mammography equipment that will reduce exam times for patients and deliver higher quality images.

The Breast Center will began using Hologic Selenia Dimension direct digital mammography equipment for breast screenings and diagnostic exams. McKee spent $862,000 to purchase two mammography units and remodel the Breast Center to accommodate the equipment.

Another benefit is the improved quality of the images, which will assist the radiologists in reading the exams. The McKee Breast Center is a Breast Imaging Center of Excellence by the American College of Radiology.

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HL Health Briefs

Worker's Comp Services

get going again, call us today at 663-3975. Serving the people of northern Colorado, Wyoming, and western Nebraska since 1969.

Loveland: 3470 East 15th Street / Loveland, Colorado 80538 / 970-663-3975 / Toll-Free: 888-663-3975 Fort Collins: 2500 East Prospect Road / Fort Collins, Colorado 80525 / 970-493-0112 / Toll-Free: 800-722-7441

It Takes a Strong Person To Care HL Health Line Calendar For Someone With Dementia.

And, In Some Ways, An Even Stronger One to Ask For Help.

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

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

Breast-Feeding Support Group When: Mondays, Wednesdays and Fridays (except holidays), 10-11 a.m.

Where: McKee Medical Center Cost: Free. No need to register Contact: 970-669-9355 Bright Beginnings for Infants Bright Beginnings is designed to celebrate the birth of new babies and provide families with health, safety, development, play and community resource information.

When: May 21, 11:15 a.m.-12:15 p.m.

Where: Family Birth Center Conference Room, 3rd Floor Cost: Free Contact: 970-495-7526 to register Breathe In, Breathe Out Make lung health a priority to protect you and your family.

Presenters include allergy and asthma specialists Drs. William Culver and Anna Kujawska and pediatrician Dr. Rachel Konda Sundheim. Information is tailored for adult and pediatric conditions (asthma and COPD). Breakout sessions on managing your disease and free lung function screenings available.

When: 10 a.m.-noon, April 21 Where: McKee Conference and Wellness Center, 2000 Boise Ave., Loveland Cost: Free Contact: 970-635-4138 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.

When: Thursdays, 3 p.m.

Where: McKee Conference and Wellness Center Cost: Free Contact: 970-635-4172 to register Breast Cancer Support Group When: TBD Where: McKee Cancer Center Lobby Cost: Free Contact: 970-622-1961 Caregiver Cancer Support Group When: TBD Where: Call for locations Cost: Free Contact: 970-635-4129

45 miles of nerves. 630 muscles.

206 bones. 60 billion brain cells.

Recovery in body, mind and spirit. To learn more about our Gardner Therapy Center, call us at (970) 624-5458.

All faiths or beliefs are welcome. 09-G0452

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

When: Third Thursday of the month, 1:30-3:30 p.m.

Where: First Christian Church, 2000 N. Lincoln Ave., Loveland Cost: Free. Care of elderly adult family members or friends is available through Stepping Stones Adult Day Program during meeting times at no charge.

Contact: 970-669-7069 General Cancer Support When: TBD Where: McKee Cancer Center lobby Cost: Free Contact: 970-635-4129

Man-to-Man: Prostate Cancer Support Group When: TBD Where: McKee Conference and Wellness Center Cost: Free Contact: 970-622-1961 Soulplay Art Therapy People whose lives are touched by cancer experience the benefits of expressing themselves through art. No art experience needed.

When: TBD Where: McKee Cancer Center Conference Room Cost: Free Contact: 970-635-4129 Blood Pressure Screening Have your blood pressure checked by a Wellness Specialist.

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

Where: McKee Wellness Services, 1805 E. 18th St. Suite 6, Loveland Cost: Free Call: (970) 669-9355 Spirit of Women Spirit of Women provides health information for women in all stages of life. We host innovative events featuring timely health education topics for women and Spirit Business Partners. To learn more about events through McKee Spirit of Women, visit www.bannerhealth.com/mckeespirit or call 970-203-6631.

All Right Now: Solving Shoulder, Hip and Knee Pain This expo event will feature booths to help you better understand the causes of joint pain, steps you can take to prevent joint pain, and treatment options. Consult with personal trainers, physical therapists and orthopedic surgeons and learn dance and exercise moves. Orthopedic surgeon Dana Clark, MD, is the featured speaker.

When: May 10, 5:30 p.m.-8 p.m.

Where: Gold’s Gym Loveland, 910 E. Eisenhower Blvd.

Cost: Free Call: 970-203-6631 to RSVP by May 3 Weekend Warrior Wisdom Enjoy an evening outdoors with McKee Spirit of Women! As part of home safety month, health experts will help you take action to increase safety at home – inside and outside. Plus, experts from Home Depot will share tips on caring for and improving your lawn and garden.

When: June 12, 5:30 p.m.-7:30 p.m.

Where: Home Depot, 1100 Nickel Drive, Loveland Cost: Free Contact: 970-203-6631 to RSVP by June 5

“I Just Want My Teeth Cleaned” Economy making a dent in your wallet?

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ADHD to AlZheimer’s...

Music Therapy Can Help.

Clinical, Evidenced Based Therapy.

Quality Music Therapy Services for northern Colorado

Board Certified Music Therapist Megumi Azekawa, MM, MT-BC, NMT, Director

• ADHD • Alzheimers • Neurorehabilitation •Depression • Parkinson’s disease •MS • Special Needs (Autism, Down Syndrome) Brought to you by your full-line music store:

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25th Annual Community Classic Bike Tour 62, 37, 30 and 10-mile Routes May 20, 2012 - 6:30 a.m.

Register or Volunteer at McKeeFoundation.com or call (970) 203-2519

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Learn to manage asthma, COPD McKee Medical Center

Asthma and Chronic Obstructive Pulmonary Disease (COPD) are common respiratory diseases that can be life changing. However, those affected by these lung conditions can still lead a healthy and active lifestyle by proper management of their disease.

Asthma and COPD can be difficult to distinguish as they have many symptoms in common. However, each has different triggers and need different care plans to stay under control.

Asthma is a chronic lung disease that causes the airways in the lungs to become red, swollen and narrow.

Symptoms of asthma are having trouble breathing, coughing, chest tightness and wheezing.

Asthma cannot be cured, but is manageable. While the condition can vary from person to person, there are common identified triggers.

These triggers include allergy triggers such as pollens, dust mites, pets and molds; viral infections; changes in temperature and weather; and environmental or occupational related triggers such as chemicals, wood dust, and cigarette smoke.

COPD actually refers to two lung diseases: chronic bronchitis and emphysema. Chronic bronchitis involves a long-term cough with mucus. Emphysema involves the deterioration of the lungs over time. Most people with COPD have a combination of both conditions and both are described as obstruction to airflow that interferes with normal breathing.

The primary risk factor for COPD is smoking which accounts for 80-90 percent of COPD deaths. Additional risk factors include air pollution, second-hand smoke, childhood respiratory infections, genetics, and occupational dust and chemicals. Symptoms of COPD are a persistent cough, shortness of breath, wheezing, excess mucus production, inability to breathe deeply and difficulty breathing.

To learn more about managing asthma and COPD, the Wellness Center at McKee is offering an event focused on lung health on Saturday, April 21. The event, “Breathe In, Breathe Out”, will feature the expertise of allergy and asthma specialists Dr. William Culver and Dr. Anna Kujawska along with pediatrician Dr. Rachel Konda Sundheim.

The event is scheduled at the McKee Conference and Wellness Center, 2000 Boise Ave. in Loveland from 10 a.m. to noon. The free session will offer breakout sessions on lung function testing, tools for managing your condition, and medications. People diagnosed with asthma or COPD along with family or significant others who care for those with the conditions are encouraged to attend.

According to Theresa Lindahl, RN, Disease Management Program coordinator at McKee, “Breathe In, Breathe Out” will focus on the management portion of these lung conditions.

“Knowing your numbers, knowing your triggers, and knowing your action plan is the most important parts of understanding your disease,” says Lindahl.

Attendees will have the opportunity to participate in lung function testing such as spirometry. Spirometry can indicate how well a person is breathing in and out by measuring the amount of air inhaled and exhaled.

Tools such as nebulizer treatments and understanding peak flows will also be explained along with a session on action plans for patients to follow for a day-to-day understanding of symptoms and knowing when you need treatment. No registration is required for the event; more information is available by calling 970-635-4138.

In addition to this event, ongoing educational classes are offered at McKee for patients who have been diagnosed with COPD and asthma.

Patients may register by calling 970-635-4138.

Is excited to bring CNM care to Loveland and the surrounding communities, delivering at Medical Center of the Rockies.

Susan Bush, CNM

Tina Downes, CNM

Appointments Being Taken for 2012

Kaea Beresford, MD

Robert Burke, MD

Eric Yeh, MD

In-Office Services

John Carlton, MD

Nicole Roberson, MD

2500 Rocky Mountain Ave North Medical Building • Suite 150 Loveland, CO 80538

970.493.7442 www.fcwc.com

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Ask the Experts:

Varicose Veins

I have veins in my legs that are discolored and painful.

What are these and how are they treated?

Varicose veins are superficial veins that are dilated and bulge under the skin. They can be blue or purple in color and are often found behind the knees and in calves and thighs.

They can cause swelling, aching in the legs and damage to the skin leading to open wounds.

Varicose veins are treated with a laser procedure to seal the vein.

Spider veins are tiny blood vessels below the surface of the skin.

These are treated, via injection, through a method called sclerotherapy that causes the vein walls to collapse.

Where

Experts Work Best.

Maurice Lyons, D.O., Cardiovascular Surgeon Kenneth Richards, M.D., Cardiovascular Surgeon Todd Bruce, PA-C, Cardiovascular Physician Assistant NCMC Vein ClinicCardioVascular Institute of North Colorado 1800 15th St., Suite 340, Greeley Appointments – (970) 378-4100

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