Healthy Journey by Aspen Valley Hospital | Summer 2024

Health in Harmony

The science behind the mood-lifting, health-boosting effects of the arts

8 The Art of Wellbeing Discover the mind and body benefits of the arts

12 Savor Nature's Bounty Your guide to eating locally 20 Vision Care Breakthroughs How Light Adjustable Lenses™ are changing cataract surgery

SUMMER

2024 | VOLUME 2, ISSUE 1

Healthy Journey magazine by Aspen Valley Hospital is one of the many ways we pursue our vision to foster our community as the healthiest in the nation. Our magazine is published by the Community Relations team at Aspen Valley Hospital.

AVH BOARD OF DIRECTORS

Melinda Nagle, MD Chair

Lee Schumacher Vice Chair

Chuck Frias Treasurer

Greg Balko, MD Director

David H. Eisenstat Director

AVH FOUNDATION BOARD OF DIRECTORS

EXECUTIVE COMMITTEE

Cari Kuhlman Chair

Suzanne Cain Vice Chair

Joan Gurrentz Secretary

Ginette Sebenaler Treasurer

Dave Ressler CEO, Aspen Valley Hospital

Greg Balko, MD Director

Lee Schumacher Director

DIRECTORS

Pam Alexander, Cori Berger, Tom Clark, Justin Douglas, Lisa Guth, Pete Louras, Rachel Sherman

John Sarpa Chair Emeritus

EXECUTIVE TEAM

Dave Ressler Chief Executive Officer

Catherine Bernard, MD Chief Medical Officer

Diana Bulman Chief Development Officer & Foundation President

Alyssa Franklin Chief Operating Officer

April Roark-Gay, RN Chief Nursing Officer

Michelle Gelroth Chief Information Officer

Tom McCauley Chief Human Resources Officer

Ginette Sebenaler Chief Financial Officer

Jennifer Slaughter Chief Growth and Marketing Officer

MEDICAL EXECUTIVE COMMITTEE

Chris Roseberry, MD President

Mary Harris, MD Vice President

Nathalia Dolan, MD Secretary/Treasurer

Scott Gallagher, MD Emergency Department Chair

Kelly Locke, MD Medicine Department Chair

Dejan Grujic, MD Surgery Department Chair

SUMMER 2024 CONTRIBUTORS

Thank you to Daniel Bayer for his captivating images featured throughout Healthy Journey magazine.

Non-Discrimination Statement: With regards to employment, access to, or provision of care, Aspen Valley Hospital District (AVHD) shall provide all individuals with the full and equal enjoyment of the services, privileges, facilities, advantages and accommodations without discrimination, as required by Section 1557 of the Affordable Care Act of 2010. AVHD shall not discriminate on the basis of race, color, national origin, sex (which includes gender-based discrimination), disability, religion, age or veteran status. Gender-based discrimination includes discrimination based on gender identity, gender expression and nonconformity with sex stereotypes.

Katy Cooper, PharmD, BCGP Fun in the Sun

Jill Kennedy, RN, BSN Being Bikewise

Lauren Mitchell, MS, RDN, CSSD Recipes for Summer

Bobby Van Cleve, PT, DPT, OCS, FAAOMPT Soaking It Up

“I came for the winter and stayed for the summer.”

So many of us can relate to this sentiment about our community and why we are here. My apologies for any offense to our dedicated 100-day skiers, but the fact is we are entering the most glorious season of the year—summertime in the high country. If you don’t agree with me, just remember: Every season has something for everyone, and everyone has a favorite season. Mine just happens to be summer.

Our lives also have seasons. As I turn 60, and our kids are finding their way as adults themselves, my wife and I are excited about our next adventure together as emerging seniors. There is a lot to enjoy in each of life’s seasons—the only difference is we don’t get to repeat them! We must make the most of each one while we are in it. That’s what Aspen Valley Hospital is all about. Our services and our commitment to your health are for every stage of life, beginning at birth in our Aspen Birth Center, where we provide a highly personalized experience.

Through our ever-broadening network of care, Aspen Valley Hospital is committed to being with you through every season, including the difficult diagnoses you may face and at the end of life, which should be faced on our own terms and with proper planning. In our community, we have access to all the natural resources, cultural amenities and activities that others can only dream of. We understand that leveraging these advantages, and helping you enjoy them, is accomplished through keeping you as active as you can be at any age. This is our purpose, and our mission: to provide you with extraordinary healthcare in an environment of excellence, compassion and trust.

We are your hospital and network of care, and we are here to serve you and your health now and in every season of your life.

Dave Ressler CEO, Aspen Valley Hospital

Your Community

With convenient locations in the Upper Roaring Fork Valley, your AVH Network of Care offers you and your family the assurance that compassionate care is always nearby.

Since 1891, AVH has been shaped by the needs of the community it serves. From providing lifesaving care for pioneering silver miners to improving access to high-quality and whole-person healthcare, we’re committed to growing with you.

Your Network of Care

Aspen Valley Hospital

0401 Castle Creek Road, Aspen 970.925.1120

Whitcomb Terrace Assisted Living

275 Castle Creek Road, Aspen 970.544.1530

Snowmass Clinic

77 Wood Road, Suite #N200, Snowmass Base Village 970.544.1518

After-Hours Medical Care

234 East Cody Lane, Basalt 970.544.1250

Aspen Valley Hospital Clinics

1460 East Valley Road, Basalt

Aspen Valley Primary Care – 970.279.4111

Midvalley Laboratory – 970.544.1528

Learn why music and art are key to your wellbeing— and how to add more of both to your life.

magine you’re at the grocery store picking up dinner, feeling drained and irritable. Then, somewhere between the produce aisle and dairy, your favorite song starts playing. Almost instantly your mood shifts. As you hum along, your tension ebbs, your heart rate slows and you feel refreshed.

Moments like this remind us of the incredible power of the arts to transform our everyday experiences and enhance our wellbeing. In fact, for thousands of years, people have turned to the arts to support health and promote healing. We still do today: Art and music therapy are widely used in healthcare settings throughout the world.

Good for Mind and Body

Put simply, the arts are good for your physical, mental and emotional health—and research backs it up. Studies show that engaging with music and art can reduce stress, improve brain function and boost our moods, in addition to enhancing our overall quality of life.1

The music-brain connection has a particularly powerful effect on our moods. Performing or listening to music, for example, can reduce stress hormones like cortisol and trigger the release of feel-good neurotransmitters dopamine and serotonin.2 These brain chemicals help us feel connected to others and access our memories. Research has even found that studying music can enlarge certain structures in the brain and improve neuroplasticity, or the organization of neural pathways.3

And it’s not just music. Sketching, painting, dancing and even writing improve problem-solving, hand-eye coordination and our memory retention.4 Engaging in or experiencing the arts also provides physical benefits like reducing blood pressure, boosting immune system function and alleviating pain.

Art, Health and Healthcare

Music and art can be transformational in the healthcare setting as well, whether as prescribed therapy or simply as part of the environment. Research suggests that music therapy and music-based interventions may be helpful for anxiety and depression, pain management and symptoms associated with dementia, Parkinson’s disease and multiple sclerosis.5 Art therapy offers patients creative ways to work through trauma, grief and emotions and assists in treating anxiety, eating disorders, schizophrenia and more.6

BRAIN BOOST

Research shows that listening to music can reduce stress hormones and trigger a release of feel-good neurotransmitters, improving mood and helping us feel connected to others.

“Listening to or playing music can be very therapeutic. We take trips to the Music Festival, art museums and galleries, and programs come here to provide us with artistic opportunities. We see the benefits through the happiness and sense of community these outings and programs provide.”

MAGGIE GERARDI, DIRECTOR OF WHITCOMB TERRACE

Making or participating in art can help us feel happier and more relaxed.

Benefits at Every Age and Stage of Life

Research has shown that children reap the benefits of early exposure to music: It calms them, enhances brain connections and can improve coordination.7 Later in development, the study of music can boost cognition and academic performance.8 It’s not just young people who benefit, though; music also promotes wellbeing in older adults, including those living with dementia.9

“Listening to or playing music can be very therapeutic,” explained Maggie Gerardi, Director of Whitcomb Terrace, a senior living community. “When someone hears a familiar song, they become more alert and engaged. This in turn improves overall selfesteem, increases motivation and provides a sense of belonging that can overcome feelings of isolation.”

Gerardi also pointed out that activating the mind keeps it sharp. “Engaging in new activities stimulates our brains, which can guard against cognitive decline.” She noted that drawing and painting in particular—and arts and crafts in general—exercise the fine motor skills older adults need to stay active. In addition, she shared that music and art bring Whitcomb Terrace residents together, inspiring community and combating loneliness.

A Healthy Daily Dose of the Arts

You may already be using art and music to support your wellbeing, even if you don’t realize it. Now that you know more about the science behind the arts-health connection, though, you might be inspired to add more to your daily life. Here are some ideas to inspire you.

Start your day with music. Create a morning playlist filled with your favorite songs or tune into a favorite radio station or streaming program. Incorporate music into daily tasks like exercising, commuting, cooking or cleaning. Choose music that helps you keep your mood positive.

Make time for creativity. Busy schedules make it difficult to carve out time for creativity. Set aside time daily or weekly for drawing, painting, writing or playing an instrument. Even just a few minutes of creative expression can boost mood and reduce stress.

Attend cultural events. Going to a musical performance or visiting a museum or gallery can be inspiring—and a way to socialize. Find local suggestions in the sidebar.

Create a calming space. Designate a space in your home as a creative sanctuary—even if it’s a corner with an easy chair. Brighten up the space with inspiring artwork, color and more.

Whether or not you’ve ever learned to draw or play an instrument, there’s no expiration date on the benefits of incorporating the arts into your life. “The arts aren’t extra; they’re essential to our wellbeing at any age,” Gerardi emphasized. “Creating, viewing and experiencing art or music can have a calming effect, which is good for your body and mind. It’s also good for us socially. Going to a concert or drawing together stimulates conversation, inspires us to share memories and brings us together, at any age.”

The Art & Science of Musical Peak Performance

July 15, 6:00 pm

Aspen Community Center

Join Aspen Music Festival & School and the Aspen Science Center for an evening of music and discussion to explore how science, technology and engineering help musicians achieve and maintain their musical mastery.

1 https://www.health.harvard.edu/blog/why-is-music-good-for-the-brain-2020100721062

2 https://www.health.harvard.edu/blog/why-is-music-good-for-the-brain-2020100721062

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797461/

4 https://www.artsy.net/article/artsy-editorial-good-art-benefit-artistic-hobby

5 https://www.nccih.nih.gov/health/music-and-health-what-you-need-to-know

6 https://mcpress.mayoclinic.org/living-well/the-intersection-of-art-and-health-how-artcan-help-promote-well-being/

7 https://www.psychologytoday.com/us/blog/the-baby-scientist/202109/why-music-matters

8 https://www.apa.org/news/press/releases/2019/06/music-students-score-better

9 https://www.medicalnewstoday.com/articles/music-therapy-improves-well-being-inpeople-with-dementia-and-caregivers

Upcoming Summer Arts Events

Make time this summer for local arts and culture in the Roaring Fork Valley.

Anderson Ranch Arts Center

Schedule varies

Enjoy a variety of arts-related events including free lectures, art auctions, gallery receptions and other on-campus happenings all summer long.

Snowmass Free Concerts Series

Thursdays, June 15 to August 24

Enjoy music against Rocky Mountain sunsets on Fanny Hill. Bring a picnic and a blanket to this outdoor gathering.

Snowmass Arts Festival

June 24 to 25

This outdoor festival on the Snowmass Mall showcases local and national artists working in an array of mediums: painting, sculpture, photography, ceramics, glass, wood and more.

Aspen Music Festival

June 26 to August 18

Hear some of the world’s finest classical musicians in orchestral and solo performances at the Michael Klein Music Tent or while sitting on the lawn. It’s an Aspen tradition.

Downtown Aspen Art Festival

July 19 to 21

The 21st edition of this art festival is a three-day celebration of national and local artists in Paepcke Park.

Nature’s Bounty

Fresh, seasonal produce tastes better—and is better for the planet. Plan your summer menu with this roadmap to local fare.

The peak produce season is upon us, with tender greens, crisp cucumbers and juicy tomatoes ripe for the picking. Summer’s bounty invites us to savor the flavors of the season and the joys of locally grown goodness.

The Benefits of Eating Local

Once, eating locally was the norm for most people. Here in the Roaring Fork Valley, the Native American Ute Tribe hunted and foraged on these lands. Then, starting in the 1880s, settlers began to raise beef and cultivate potatoes and grains to supply the regional mining communities. This food was produced and consumed locally, and people ate seasonally.

Then during the last century, industrialized agriculture transformed our approach to eating local. Over the last 20 years, though, the farm-to-table movement has renewed our interest in local, seasonal ingredients. Local produce is often fresher than commercially farmed food because it is harvested closer to peak ripeness, compared with produce picked prematurely to withstand transportation. When picked at its peak, produce has a higher concentration of nutrients—and often less exposure to preservatives and pesticides. This makes eating local better for your body.

What’s more, it’s better for the planet. Farm-to-table eating reduces the need for food production, which helps lower carbon emissions from long-distance transportation and limit the use of pesticides and water for irrigation.

“Eating a plant-based diet is associated with lower weight and lower risk of cardiovascular disease and chronic illness. As a dietitian and diabetes educator, I always emphasize the importance of incorporating more fruits and vegetables into a healthy diet,” said Laurie Osier, RDN, CDCES, who advises diabetes patients on nutrition that fits into their lifestyles. “Choosing local foods picked at peak ripeness can help you get the highest nutritional value from these foods.”

Eating locally grown produce also boosts our local economy. When you shop at a farmers market or purchase a communitysupported agriculture (CSA) share, the money you spend goes directly to farmers and producers. That money stays here in our economy and has a multiplier effect. According to research, choosing to buy local creates more revenue for area business and supports more local jobs than buying from large corporations.1

As we become more conscious consumers, we’re also becoming more conscious eaters. “Eating something that was grown here in the valley, or in our state, can help you feel good about what you are doing for your health as well as the choices you make to support sustainable agriculture,” said Laurie.

Local produce is often fresher than commercially farmed food because it is harvested closer to peak ripeness, compared with produce picked prematurely to withstand transportation.

“While eating fruits and vegetables is beneficial year-round, eating locally in season gives you an opportunity to meet and support the people who grow your food—and experience peak taste and nutrient content.”

LAURIE OSIER, RDN, CDCES

Summer’s Moveable Feast

Now that you know more about the benefits of eating local, focus on enjoying the freshest flavors as the season progresses. Early in the season, tender greens and cool-tolerant produce are at their peak: Look for salad greens, peas and kale in June. By July, you’ll find green beans and beets. By late summer and early fall, tomatoes, summer squash, carrots and potatoes are at peak flavor and abundance.

“While eating fruits and vegetables is beneficial year-round, eating locally in season gives you an opportunity to meet and support the people who grow your food—and experience peak taste and nutrient content,” said Laurie. “Have fun and be adventurous: Try a new flavor, a new color or an heirloom variety. Food is meant to be enjoyed, and it’s easier to meet nutritional guidelines when our produce tastes better.”

Local farmers plant and harvest a variety of vegetable cultivars you won’t find in stores, including heirloom varieties. Here in the Roaring Fork Valley, our high elevation, favorable climate and soil condition are ideal for potato growing. This means you are likely to have more choices at local markets than when shopping in the

grocery store, from Rio Grandes and Red McClures to purple potatoes and fingerlings.

How to Eat Local This Summer

There are many ways to source local produce this summer in the Roaring Fork Valley. Explore these options to go beyond the supermarket for your peak-season taste experience.

FARMERS MARKETS

Find meal inspiration among the produce and goods at your local farmers markets. Shop with your eyes, and ask questions about unfamiliar produce, as local growers may have ideas on how you can prepare and enjoy it. To make shopping easier, be sure to bring your own reusable bags, and consider carrying cash or having popular payment apps like Venmo and Zelle already installed on your phone. Go early for the best selection. If it’s a hot day or you’re not going home right away, consider keeping a cooler in your car to store your purchases.

SUBSCRIBE TO A CSA

Also known as crop-sharing, communitysupported agriculture, CSAs let you buy local food directly from farmers. Some

LOCAL FOOD CHAMPIONS

Sample the best of the Roaring Fork Valley’s farmto-table movement with the Roaring Fork and Farm Map, which lists “local food champions” from Aspen to Glenwood Springs. Learn more and pick up your copy at roaringforkandfarm.com

farms offer flexible options, including weekly, biweekly and seasonal shares, or even allow shares to be split between families. Pros of a CSA share include knowing that you’re supporting local farmers, however you may not have much say over what your share contains each week.

FARM-TO-TABLE RESTAURANTS

The Roaring Fork Valley’s farm-to-table movement is strong. More than 40 cafes, restaurants and bars embrace their relationships with local farmers and ranchers—and create dishes in which their local ingredients truly shine. Use the Roaring Fork and Farm Map as your guide to seeking them out— and support not only local food, but local cuisine.

You’ve no doubt heard the phrase, “We eat with our eyes.” Opting for juicy, flavorful, colorful local produce makes it easy. Nourishing yourself with healthier food, though, goes beyond visual appeal; it also helps you actively support the local economy and a healthier environment—which means you can eat with your heart and mind, too.

1 https://amiba.net/wp-content/uploads/2021/02/ The-Local-Multiplier-Effect.pdf

Finding Your Fresh Produce Fix

Explore fresh, local produce and more at these farmers markets this summer

Aspen Saturday Market

Saturdays, 8:30 am to 3 pm

Mid-June to mid-October

Stroll the U-shaped market from Hopkins to Hunter to Hyman Street in downtown Aspen.

Basalt Sunday Market

Sundays, 10 am to 2 pm

Find produce, local meat, arts, crafts and live music in downtown Basalt on the Midland Spur.

Carbondale Downtown Farmers Market

Wednesdays, 10 am to 3 pm

Find mid-week dinner inspiration at this seasonal market in downtown Carbondale.

Glenwood’s Downtown Market

Tuesdays, 4 to 8 pm

Located just off Grand Avenue, this lively evening market includes local food and live music.

Glenwood Springs Saturday Farmers Market

Saturdays, 8 am to 3 pm

Find produce, crafts and prepared food at this seasonal market at 14th Street and Grand Avenue.

Being Bikewise

Tips for Safer Summer Biking

IJILL KENNEDY, RN, BSN Director of Trauma Services

Explore our roads and trails safely this summer with this guide to helmet safety.

t’s summer at last—a great time of year to explore the Roaring Fork Valley by bike. From rugged mountain trails to picturesque paths, there’s something for cyclists of every skill level.

Beneath our bike-friendly surface, though, there are reasons to be cautious. Variable weather, steep descents, technical terrain and wildlife can all pose risks to cyclists. In fact, Aspen Valley Hospital’s emergency department treats more than 300 people annually for injuries sustained in bicycle accidents.

Wearing a properly fitting helmet makes enjoying our Valley by bike a lot safer. Here are some tips to help you and your family avoid injury this summer.

Bike Helmets Save Lives

Helmets are like seatbelts: Both reduce the risk and severity of a potential injury. Bike helmets absorb and dissipate the forces of impact that would be transferred to your skull and brain if you crash or fall. They don’t prevent all head injuries, but they make them less severe. In fact, studies show that helmet use can reduce the risk of head injury by up to 85% and the risk of brain injury by up to 88%.1

“Wearing a helmet significantly reduces the risk of a severe injury like a skull fracture or traumatic brain injury,” explained Jill Kennedy, RN, BSN, and Trauma Program Director at Aspen Valley Hospital. “A helmet can mean the difference between walking away from an accident or having to rehabilitate a significant injury with long-term or permanent consequences.”

The increase in popularity of e-bikes also brings new safety concerns. E-bikes, which use a motor and battery to assist pedaling, are heavier and faster than regular bicycles. Top speeds of 20 to 28 mph can put riders at greater risk of injury or death in accidents2—underscoring the importance of wearing a helmet.

“Wearing a helmet significantly reduces the risk of a severe injury like a skull fracture or traumatic brain injury.”

JILL KENNEDY, RN, BSN

Ensure Proper Helmet Fit

Whether you’re riding a conventional bicycle or an e-bike, it’s important to ensure that your helmet fits properly to reduce the risk of severe injury in the event of an accident. Be sure to follow these tips:

 Find your size. Try on helmets and choose one that fits snugly. Many have adjustable dials in the back to ensure that snug fit.

 Position it correctly. The front of the helmet should be one or two fingerwidths above your eyebrow.

 Check the side straps. The helmet’s side straps should form a V with the bottom just below the ears. They can be adjusted by changing the length of the chin strap.

 Check the chin straps. The left side of the chin-strap buckle should be centered under the chin. When clicked together with the right side, the chin strap should fit snugly so that it does not slide backwards or side to side.

Once you’ve found the proper fit, remember to wear your helmet at all times—and on all types of bikes. Jill explained that she often sees people riding without a helmet around town. “It’s easy to think it’s safer on the roads than the trails, but the risks differ.

Aspen Valley Hospital’s Helmet Program: Providing Access to Prevention

Find a video and downloadable instructions to ensure proper helmet fit, and make an appointment for a helmet fitting. The program also provides helmets to community members in need.

A significant number of bike accidents happen in town, and crashes can involve motor vehicles. A helmet keeps riders safer.”

Depending on the terrain, you might consider other safety equipment, too. A full-face helmet is recommended for mountain bikers on steep descents and significant downhill rides. It’s not uncommon to go face-first over the bike in an accident, and facial injuries can be severe and expensive to treat. Wearing elbow and knee pads is also recommended. And, if you’re planning to take the big jumps at Snowmass or Crown Mountain Park, consider wearing a back protector. A cervical collar can also prevent your head from hyperextending in a fall, which can help to reduce the risk of spinal injury.

Tips for Safer Biking in the Valley

In addition to wearing a helmet, follow these tips for safer biking on our mountain roads, trails and terrain:

 Know your limits. Choose trails that match your skill level. The Roaring Fork Valley has trails for riders of all levels, so start easy and progress as your abilities improve.

 Stay alert. Be aware of your surroundings while biking, including potential hazards such as wildlife, other trail users and changing conditions. Adjust your speed and riding style as needed.

 Follow trail etiquette. Ensure a safe, enjoyable experience for yourself and others. Yield to uphill riders, pass others with care and avoid skidding or otherwise damaging trail surfaces.

 Be prepared. Carry essential supplies such as ample water, snacks, a first-aid kit and basic repair tools. Know your route and check the weather before heading out. Always let someone know your planned route and expected return time if you’re biking alone.

Abundant sunshine, beautiful mountain views and an extensive network of trails and roads make the Roaring Fork Valley a cyclist’s paradise in summer. Select a properly fitted helmet, wear it every time you bike and make this summer one to remember—for all the right reasons.

1 https://publications.aap.org/pediatrics/article/150/3/ e2022058878/188764/Helmet-Use-in-PreventingHead-Injuries-in?autologincheck=redirected

2 https://www.npr.org/sections/healthshots/2024/02/21/1232912369/e-bike-headtrauma-soars-as-helmet-use-falls-study-finds

Where to Bike

Road Biking

Beginner: Rio Grande Trail to Woody Creek Tavern, 16 miles roundtrip from Aspen

Enthusiast: Aspen to Ashcroft, 28 miles roundtrip

Advanced: Basalt to Meredith, 54 miles roundtrip

Family-friendly: Rio Grande Trail in and around downtown Aspen

Trail Biking

Red Hill trail system, technically challenging singletrack

Prince Creek/Crown Mountain, with trails for a wide range of skill levels

Mountain Biking

Sky Mountain Park in Snowmass for quick climbs, flowy descents and fun features

Snowmass Bike Park with 25 miles of trails for beginners through advanced, open daily June 21 through September 4

Events

Aspen Cycling Club races, including Wednesday events and Sunday social rides, mini mountain bike races for kids and skills clinics

Delve into Summer Reading (and Listening)

Staff picks for books and podcasts to entertain and inform

Daisy Heras Human Resources Coordinator

BOOK: 101 Essays that will Change the Way You Think by Brianna Wiest

I enjoyed this book because it talks about how you should pursue purpose over passion, embrace negative thinking, see wisdom in daily routine and become aware of the cognitive biases that are creating the way you see life. This perspective has been helpful for me to continue living a happy and fulfilled life!

Tracy Turner, R.T.(R)(CT)

CT Technologist

BOOK: The Name of the Wind by Patrick Rothfuss

This book is a part of a fantasy trilogy called Kingkiller Chronicle that is extremely well written, philosophical and very fulfilling to read. The tale is told in the first-person with the reader being transported into a very interesting and exciting life that most people don’t have the chance to live. Although the books in the series are long, the pace of the book keeps you coming back for more!

Drew

Slocum

Director of Development

BOOK: Blood and Thunder by Hamton Sides

I pass the time on road trips by listening to audio books that reference the area I’m driving through at that time. Recently, I listened to this book while in Utah, which is about Kit Carson and his relationship with the Native Americans in the area. The book details their interactions and how Kit, eventually, negotiated a treaty with the Native American Ute Tribe that was the catalyst to how the West was settled.

Michelle Anderson, RN, BSN

Staff Wellness Nurse

PODCAST: Andrew Huberman Lab

This podcast discusses science and science-based tools for everyday life. The information provided in the podcast is easy to digest and simple to insert into my daily activities. Each time I listen, I am more inspired to live a healthier lifestyle for myself and to engage in better habits with my entire family.

Chelsea O’Brien Brand Specialist

PODCAST: Hidden Brain

I never miss an episode from this podcast and am frequently blown away by what I learn about the conscious and unconscious mind. The podcast is relevant, scientific and fascinating—and is creatively constructed in a format that is relatable to the average listener. If you want to know why people behave the way they do, and the scientific factors that affect those decisions, this is the podcast for you!

Light Shedding New on Vision Care

When Ellen Chance Sanders, MD, became Aspen Valley Hospital’s ophthalmologist last year, she brought deep expertise and new technology to the Roaring Fork Valley.

Now, a year later, she has developed a stateof-the-art cataract program at the Hospital, making it one of the few medical centers in the Mountain West to offer implantable, light-adjustable lenses in cataract surgery.

“My ultimate goal as a refractive cataract surgeon is to get people out of glasses,” Dr. Sanders explained. “I understand how important vision is to wellbeing, and I personalize my approach to each patient.” Through the program, patients who qualify can choose the Light Adjustable Lens™ (LAL®) by RxSight. These allow for extremely precise custom vision correction in the clinic following surgery. “For the first time in ophthalmology, we can change the power of the lens for patients after surgery,” she noted.

Discover how Light Adjustable Lenses™ are helping patients see better, for longer, after cataract surgery.

A Closer Look at Cataracts

Cataracts are quite common, especially as people age. According to the National Eye Institute, more than half of people age 80 or over have cataracts or have had surgery to remove them.1

Cataracts form when proteins and fibers in your eye’s lens begin to break down. They cause hazy or blurry vision, which can interfere with reading and daily activities. Cataracts worsen over time, until surgery is necessary, and if left untreated, they can cause blindness. Cataract surgery can restore vision and is one of the most commonly performed and safest surgical procedures in the United States.2

Fixed vs. Adjustable Lenses

Traditional cataract surgery uses “fixed” lenses, which can’t be adjusted. During surgery, the ophthalmologist removes the patient’s damaged lens and replaces it with a clear, synthetic fixed lens. The procedure typically takes less than a day for each eye, followed by a few postoperative visits.

Surgery with light-adjustable lenses lets ophthalmologists fine tune your vision later. The lenses are made of a special photosensitive material that changes shape and power in response to ultraviolet (UV) light. Once the lenses are implanted, Dr. Sanders uses a phoropter refracting device to check patients’ vision; this is

“For the first time in ophthalmology, we can change the power of the lens after surgery.” DR. SANDERS

The beauty of the light adjustable lens is that you can give people blended vision, with time built in for patients to see if they like it. This enables us to give patients exactly what they want and need for their lifestyle.” DR. SANDERS

the same testing device used during any routine eye exam to evaluate vision and determine correction.

Then, with input from the patient, she delivers UV light to reshape the lens based on the visual correction needed. Vision improves with every light adjustment. Lenses can be adjusted up to three times post-surgery, with a week or two in between for patients to “test drive” their vision.

“The beauty of the light-adjustable lens is that you can give people blended vision, with time built in to see if they like it,” said Dr. Sanders. “This enables us to provide a level of eye care truly customized to each patient’s lifestyle.”

The process begins with preoperative testing to determine if patients qualify for

the procedure. Patients who opt for the light-adjustable lenses can expect more follow-up visits after surgery to adjust the lenses, but with the reward of truly optimized vision. “Patient satisfaction is very high at the end of treatment,” Dr. Sanders pointed out, “because it’s so interactive, and the outcome is so customized.”

Other Lens Types

Along with light-adjustable lenses, other types of lenses can be implanted to improve vision and reduce patients’ dependence on glasses. Some patients can’t or won’t tolerate monovision, or when one eye is adjusted to see far, and one to see near. For these patients, multifocal lenses are the best option. Designed to correct myopia, hyperopia

1 https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/cataracts

2 https://www.healthline.com/health/eye-health/cataract-surgery

and presbyopia, these lenses enable clear vision at varying distances.

Toric lenses are ideal for patients who need to be treated simultaneously for both cataracts and astigmatism.

As Dr. Sanders explained, “My goal is to have people see as clearly as possible after cataract surgery, and advancements in technology are making this possible today in ways that were not available even 10 years ago.”

In addition to offering advanced cataract care, Dr. Sanders also provides standard eye and vision care that people of all ages need, including annual eye exams. She treats people of all ages for dry eye syndrome, vision correction, macular degeneration, glaucoma and other eye-related conditions.

Keeping Your Eyes Healthy at Altitude

Our scenery may be easy on the eyes, but our high, dry climate is not. Follow these tips to keep your eyes healthy year-round.

Wear sunglasses

Protect your eyes from the damaging effects of UV rays by wearing sunglasses with complete UV protection. Doing so protects the delicate structures of your eyes, including the macula— lowering your risk of macular degeneration. With more than 250 sunny days annually here in the valley, it’s important to wear sunglasses year-round. Add an extra layer of protection by wearing a hat with a broad brim.

Moisturize your eyes

Dr. Sanders noted that 75% of the patients she sees in the clinic have dry eyes because of our climate. People who wear contact lenses or suffer from seasonal allergies are at higher risk of experiencing dry eye. Using artificial tears and taking omega-3 and flaxseed by mouth can help to keep eyes moist and refreshed. Sometimes prescription drops are needed. Be sure to drink plenty of water, too, as dehydration can affect your eyes and your vision.

Wash your hands

Frequent hand washing can keep pathogens out of your eyes, keeping your eyes—and your whole body—healthier. If you wear contact lenses, be sure to wash your hands thoroughly with soap and water before putting them in and taking them out. Additionally, maintaining clean hands can help prevent the spread of infections that might exacerbate eye conditions.

Keep sunscreen out of your eyes

Wear your sunscreen, but apply it to your face with care, avoiding your eyes and eyelids. Opt for mineral-based sunscreens, too, which are less likely to run into your eyes when you swim or sweat. If you do get sunscreen into your eyes, flush them with fresh water immediately.

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Annual Impact Highlights

It’s an exciting time for Aspen Valley Hospital. The initiatives, advancements and partnerships outlined here are examples of our progress with each passing year to serve our community with the high-quality and comprehensive healthcare services it expects and deserves. Our mission to provide extraordinary healthcare and our vision of fostering the healthiest community in the nation remain steadfast.

New Financial Plan Charts the Course

Last August, my fellow Board of Directors and I approved the adoption of a five-year financial plan, which will guide our budgets and priorities to maintain our essential healthcare and community services, while tackling our biggest challenge—workforce housing. The results of these efforts will help us recruit and retain employees who are the most important part of our ability to deliver on our mission and vision for the community.

Robotic Surgery Leads to Increased Precision

AVH has adopted robotic surgical technologies. This cutting-edge technology transforms the way surgical procedures are conducted, assuring surgical precision and improved patient outcomes with shorter recovery times and less pain. The da Vinci Xi® helps our physicians perform minimally invasive abdominal surgeries, while the Globus ExcelsiusGPS® is highly effective for complex spinal procedures.

Specialists Expand Healthcare Delivery

We welcomed three highly skilled specialists to help address community needs. Rebecca Laird, MD, MPH, is a cardiologist who provides comprehensive cardiovascular disease services. Ellen Sanders, MD, is an ophthalmologist who treats conditions such as dry eye and glaucoma in addition to performing cutting-edge premium lens cataract surgery. Melissa Somers, MD, is the Hospital’s new ear, nose and throat physician specializing in treating allergies and sinus issues, and performing head and neck surgery for adults and children. I’m also pleased to report we marked the three-year anniversary of a thriving partnership with The Steadman Clinic.

Primary Care Advancements Boost Patient Access

Primary care is the foundation of wellness. We continue to take big steps forward to continue to make healthcare in our community more accessible in partnership with the Valley Health Alliance and Rocky Mountain Health Plans. We also started the remodel of our Basalt primary care location, which is slated to open later this summer, increasing our capacity to serve our patients in the midvalley.

Facility Improvements Set the Foundation

Lastly, we initiated the fourth and final phase of our Master Facilities Plan that has transformed our hospital over the past decade and a half. Our last phase will be the Hospital’s main entrance and will centralize our patient registration to improve patient flow and access to our outpatient services. We are grateful to our community for providing the funding for our hospital’s transformation through a combination of property tax support and generous philanthropy.

Over the past year, remarkable strides have been made. Let me say a heartfelt thank you to our dedicated staff, talented physicians and my fellow Board members. Your commitment has paved the way for our continued progress.

Melinda Nagle, MD Chair of the AVH Board of Directors Member of the AVH Foundation Board of Directors

Melinda Nagle, MD, Chair

Lee Schumacher, Vice Chair

Chuck Frias, Treasurer

David H. Eisenstat, Director

Greg Balko, MD, Director

ASPEN VALLEY HOSPITAL BOARD OF DIRECTORS

2023

1,806 health fair blood draws 532 people employed, making AVH one of the largest employers in our community

2023 FINANCIAL INFORMATION

Aspen Valley Hospital’s strategic plan continues to guide us in maintaining a strong, independent healthcare network for our community. Our talented and engaged healthcare professionals provide the highest-quality care for our patients while we strive to expand access to care, increase our operating efficiency and maintain financial stability.

$9,572,568 in Medicaid subsidies $2,033,371 of uncompensated healthcare services provided to patients in need

EXPENSES

$ 468,483 in direct financial support to outside agencies for programs that serve the needs of our most vulnerable community members

We help support:

Aspen Community Health Services

Aspen Detox Center

Aspen Homeless Shelter

Mountain Family Health Center

Pitkin County Mental Health

REVENUES

A Message

FROM THE AVH FOUNDATION

Diana Bulman Chief Development Officer and President of the AVH Foundation

It will come as no surprise that it is expensive to live, work and operate any business here in the Roaring Fork Valley, and operating Aspen Valley Hospital is no different. However, the Hospital can’t just raise its prices exponentially to cover any increase in medical supplies, equipment or employee benefits. Philanthropy fills the gap between Hospital revenues and expenses, but it also helps the Hospital purchase new equipment, keep its wages competitive, repair and renovate its facilities and invest in workforce housing.

As a nonprofit, AVH provided $2 million in charity care and close to $10 million in Medicaid subsidies in 2023. (For our full set of 2023 financials, turn to page 25.) The Hospital also contributes toward organizations that help the Valley’s most vulnerable receive healthcare before their health declines to the point where they need emergency care.

We recently updated our Foundation’s tagline to “Giving for our Community’s Health,” because your support for Aspen Valley Hospital Foundation helps maintain our community’s health. We hope you will add Aspen Valley Hospital Foundation to your list of organizations you support annually. With your help, AVH will continue to provide extraordinary care to the 25,000 patients, who in 2023 had 8,774 visits to our emergency department, 96,636 outpatient visits, and spent over 2,579 days in our hospital.

Sincerely,

Thanks to all who attended the inaugural Healthy Journey Symposium

On March 8 and 9, Aspen Valley Hospital Foundation hosted our first Healthy Journey Symposium on the Aspen Institute campus and welcomed over 100 community members. Highlights included a presentation by Dr. Paul Grewal, co-author of Genius Foods, who spoke on the latest science-based longevity recommendations. AVH physicians and surgeons also delivered talks including Drs. Bernard, Dolan, Laird and Roseberry, as well as Drs. Anderson, Kinsella and Ruzbarsky from The Steadman Clinic and Dr. Sacks from Radiology Imaging Associates.

The two-day fundraiser was organized by Foundation Board members Cori Berger and Lisa Guth. Cori Berger said, “This inaugural event served to both introduce new members of the Aspen community to AVH and to highlight how the Hospital continues to improve upon its range of services and capabilities as well as its excellent patient care.” Lisa Guth added, “Cori and I felt that Dr. Grewal's expertise in longevity offered valuable insights into how to maintain a holistically healthy and active lifestyle for residents and visitors alike.”

Thank you to all who attended—we look forward to seeing you again next year.

Clockwise from top left: Dave Ressler welcomes guests to the inaugural Healthy Journey Symposium; Dr. Paul Grewal, Chief Medical Officer of Curia Health and co-author of NY Times bestseller, Genius Foods, delivers the keynote address, The Future of Health and Longevity; Dr. Rebecca Laird shares the top 10 ways to maintain heart health Photos by Steve Mundinger

Summer Polo Charity Classic

AUGUST 18, 2024

$3.5 million

in proceeds raised for Aspen Valley Hospital since 2016

Tickets are on sale for Aspen Valley Hospital Foundation’s 8th Annual Summer Polo Charity Classic. Join us at Aspen Valley Polo Club for an incredible day of sport, community, champagne and luxurious food by Caribou Catering. Show off your favorite hat and festive summer attire while you support the important mission of AVHF and the vital services the Hospital provides for the Roaring Fork Valley community. Your participation in events like the Polo Charity Classic, and your gifts, help us recruit and retain the best doctors and nurses, acquire the latest technology and equipment and uphold trusted patientcentered care for all who come through our doors.

For sponsorship information or to purchase tickets, please use the QR code to visit our website.

“Aspen Valley Hospital’s summer polo benefit is an enjoyable event that also supports our local healthcare community. We look forward to it every year!”

SCARLETT AND BILL ADAMS

ASPEN VALLEY HOSPITAL FOUNDATION

Seth & Cori Berger John & Jan Sarpa

AVH Staff – Polo Volunteers

Lisa Guth and Cori Berger Silver Sponsorship Table

Summer Polo Charity Classic live auction

Growing Our Own

New Graduate Nurse Residency Program Nurtures Tomorrow’s Healthcare Heroes

Nurses keep hospitals running smoothly, doing everything from providing compassionate care to advocating for patient safety by assessing changing situations, identifying problems and working to optimize patient outcomes. In the face of healthcare workforce shortages across the country, housing challenges on a local level and the realities of an aging population, there are increasing demands on Aspen Valley Hospital to recruit and retain dedicated and highly trained nurses. To answer this need and invest in our local community, AVH is “growing our own” next generation of healthcare professionals.

Joining the Journey

“Our New Graduate Nurse Residency Program is a direct response to a pressing challenge—retaining valuable staff members,” said Stacy Vidamour, RN, Program Coordinator. “Previously, many aspiring nurses had to leave Aspen to pursue residency programs elsewhere after completing nursing school.” This resulted in the loss of familiar faces and experienced hands from our hospital community. But the new program allows students from nearby colleges to forge rewarding nursing careers at AVH.

“Upon graduation from nursing school, participants can join our year-long nurse residency program,” Vidamour said. “This

“It’s been incredibly rewarding for everyone involved to support the nurse residents as they learn and grow.”

STACY VIDAMOUR, RN

first year, we have four nurse residents. Two were current staff members in the emergency department who went to nursing school at Colorado Mountain College, and two are from the front range.”

These new nurses work alongside experienced professionals in their assigned units, gaining practical experience and further developing their skills in a supportive environment. Additionally, the program includes classroom seminars, skills labs and realistic simulation activities. These are taught by AVH experts in a variety of fields with the goal of giving program participants a comprehensive, yet diverse, training regimen.

“The Hospital has offered us so many resources and learning opportunities as we transition from school to clinical care,” said Cody Howling, Nurse Resident. “Being able to focus on patientcentered care and impact the lives of people in the Valley keeps

Real Experience, Real Impact

Here’s what the nurse residents have to say about their time in AVH’s New Graduate Nurse Residency Program:

“Being a nurse at AVH is like joining a family. After my residency, I’m eager to join this amazing team of healthcare workers and supporting staff while we care for the people in our community. I look forward to putting my education and critical thinking skills to use while continuing to grow.”

LACEY BRUBAKER

“Being part of AVH’s residency program has provided me not only the skills to be a successful nurse but has also given me the confidence to provide the best possible care to my patients. I feel extremely lucky to be afforded the opportunity to participate in this program.”

REILLY BRICKELL

“This program allowed me to stay in my community and grow right here. I’m able to learn from friends and shape myself into the nurse I want to become. I’m now an important member of the Roaring Fork Valley community, helping the people who live here and travel here. And that is very rewarding for me.”

VICKY HUERGO

“The teamwork in the hospital, and the respect each person shares for each other, makes me excited to come in for every shift. It’s evident the Hospital wants us to succeed and that has helped me grow in my position at AVH.”

CODY HOWLING

me motivated. I’m grateful for the opportunity to grow as a nurse in such a positive environment.”

Collaborating for Quality Care

The first cycle of the program has been a huge success, earning praise from staff and patients alike. And the program has also helped different departments—that don’t always get to work closely with one another—come together in a new, rewarding way.

“It has fostered positive relationships and collaboration throughout the hospital,” Vidamour said. “It’s been incredibly rewarding for everyone involved to support the nurse residents as they learn and grow.”

The new nurses have also benefited greatly from the program. The hands-on training exposes them to many different medical specialties and situations, helping prepare them for their careers ahead.

“Every day I learn something new, and I think that is probably the thing I love the most about my job,” said Reilly Brickell, Nurse Resident. “Working as an ER nurse resident in a resort town, I am afforded the unique opportunity to meet and care for patients from a broad spectrum of backgrounds. This exposes me to myriad medical conditions and presentations, many of which I am unfamiliar with or know little about.”

A Healthy Investment

This groundbreaking program would not have been possible without the support of generous donors. These benefactors recognized the need for quality nursing care in the community and wanted to contribute to the future health of the community.

“We were delighted to make an investment in the nursing program,” donors Karen and Jim Frank expressed. “Aspen Valley Hospital is an anchor for the local community. As long-time visitors to the Aspen area—a place we cherish—we believe it is most important to support the local institutions that make this such a remarkable place to live and rejuvenate.”

Karen and Jim Frank

Leave a Legacy

Aspen Valley Hospital Foundation

When you become a member of Aspen Valley Hospital’s Legacy Society, you join a circle of benefactors who place a high value on the future health of our community. Each member of this group has chosen to support our mission by naming Aspen Valley Hospital in their will, trust, retirement plan or life insurance policy; created a charitable trust or charitable gift annuity; or have donated real estate or a business to fund a charitable remainder trust.

As a member, you can receive benefits and save taxes. Benefits include:

 an annual Legacy Society Luncheon with Dave Ressler, CEO of Aspen Valley Hospital, and a physician speaker from the Hospital.

 an Insider’s Letter from Dave Ressler.

 recognition in our bi-annual magazine, Healthy Journey.

Legacy Society Luncheon

October 10, 2024 | Aspen Valley Hospital

During the luncheon, guests will hear from Dr. Schuller as he covers research on cardiovascular function, managing cardiovascular disease and the diagnosis and treatment of atrial fibrillation. Dr. Schuller’s talk will review research and important information on how to keep our hearts healthy over a lifetime. for the Health of Our Community

Featuring guest speaker Dr. Joseph Schuller, cardiologist at Aspen Valley Hospital

To register for our AVHF Legacy Society event or for more information, scan the QR code or contact Jan Jennings, Director of Planned Giving, at 970.544.1340

JJennings@aspenhospital.org aspenhospital.org

Interested in becoming a member of the AVHF Legacy Society?

A Message from Sam and Pete Louras

“My wife and I believe strongly in the mission of Aspen Valley Hospital, to deliver extraordinary healthcare in an environment of excellence, compassion and trust. We are proud of the work they do to keep our community healthy and to save lives.

We wanted to make sure the Hospital is around for generations to come, so we made a bequest to Aspen Valley Hospital Foundation, including it in our trust. We are also reviewing additional ways to benefit the Hospital, save taxes and receive income.

Here’s why: Although we have not had to use the Hospital for any life-saving procedures, we feel blessed the resource is here to care for all of us in this community. We also like supporting the Hospital because it employs so many doctors, nurses and other healthcare staff who are essential to our community.”

Join Sam and Pete and other members for our second annual AVHF Legacy Society Luncheon and contact Jan Jennings, Director of Planned Giving, at jjennings@aspenhospital.org or at 970.544.1340, to learn about ways to include AVHF in your estate plans.

Make a Gift

“As a volunteer EMT in the Valley, I see the excellent work of the Emergency Department in action. Plus, we regularly ski with a patient who had back surgery at AVH—after being told by specialists in major hospitals he would have limited mobility and never ski again. AVH is a jewel in our community. That is why we support Aspen Valley Hospital Foundation.”

– Craig and Pamela Mackey

To make a donation, please contact Diana Bulman, President of Aspen Valley Hospital Foundation, at 970.544.1301

Giving for our Community ’s Health

Pete Louras is an AVHF Board Member and Aspen Valley Hospital Finance Committee Member. Sam and Pete are Aspen Valley Hospital Foundation Legacy Society Members.

Soaking It Up

Discover the history and health benefits of soaking in hot springs—and visit the Roaring Fork Valley’s local hot spots.

Step into a hot spring, and you can immediately feel your stress melt away. Settling in for a soak, though, isn’t just relaxing. It also offers health benefits for body, mind and spirit.

A Time-Honored Health Ritual

In fact, the healing properties of mineralrich thermal waters have inspired cultures for thousands of years—just as they do today in the Roaring Fork Valley.

In ancient Greece, hot springs were dedicated to gods and goddesses and thought to have “divine” healing powers. Later, the Romans built extensive public bathhouses around natural hot springs

throughout their empire—including in Bath, England—to serve as places for both rejuvenation and socializing. In North America, Indigenous peoples’ use of thermal springs dates back thousands of years, with many of these springs found throughout what is today the western US. In Japan, people consider the centuries-old tradition of bathing in hot springs essential to physical health, mental relaxation and spiritual purification. The Utes were the first visitors to the mineral-rich waters of what is today in the Roaring Fork Valley. During summer travels, they soaked in the hot springs, naming the largest of them “Yampah.” Later, settlers including Captain Richard Sopris heard of these legendary waters, which drew tourists and led to the acquisition and creation of what would become Glenwood Hot Springs Resort.

“Soaking relaxes both your body and mind.”

Naturally Healthy

Hot springs are more than a natural hot tub with a beautiful view. The water flowing into them is rich in minerals such as boron, calcium, sodium, potassium, iron and magnesium. These minerals are absorbed while you soak.

“Soaking relaxes both your body and mind,” said Robert Van Cleve, Doctor of Physical Therapy and board-certified orthopaedic clinical specialist with Aspen Valley Hospital. “It also offers a wide range of therapeutic benefits. These include improved cardiovascular function, such as lower blood pressure and preventing vascular dysfunction. Soaking is also effective in reducing inflammation and improving chronic conditions like low back pain and headaches.”

Soaking offers an array of health benefits including:

Boosting blood circulation. Heat causes your blood vessels to dilate, improving circulation. Good blood circulation can help deliver oxygen and nutrients more efficiently, enhancing your overall cardiovascular health. It also can improve brain performance, making you feel sharper and more focused.

Reducing pain. While hot springs may not directly address the root cause of chronic pain, a soothing soak can promote natural pain reduction. Minerals such as sulfur, silica and magnesium have anti-inflammatory properties. External absorption can reduce inflammation, helping to alleviate symptoms of arthritis, tendinitis, bursitis and overuse injuries. The heat can also soothe irritated nerves and reduce the intensity of pain

ROBERT VAN CLEVE, PT, DPT, OCS, FAAOMPT Doctor of Physical Therapy

Iron Mountain Hot Springs

Glenwood Hot Springs Resort

sensations, which is especially beneficial for people with nerve-related conditions like sciatica.

Soothing and healing skin. Healing hot spring waters can also soothe skin irritations and improve certain conditions like eczema, psoriasis and acne. Minerals in the waters can boost skin health through antifungal and antibacterial properties as well as by promoting cell regeneration and enhancing elasticity.

Detoxifying naturally. Warm hot springs cause your body to sweat, helping to clear clogged pores and eliminating toxins and impurities. The mineral-rich waters can also help to support your body’s natural detoxification processes—for example, by aiding liver function.

Some remote hot springs are only accessible via hiking—and this can add to the health benefits. “It’s the total immersion, in water as well as nature, that makes for such a healthy, rejuvenating experience,” said Van Cleve. “Research has shown that spending time in nature decreases cortisol levels, which in turn lessens the physiological effects of stress.” Time in nature can also help to enhance cognitive function and immune system performance.2

Today we know more than ever about the health benefits of hot springs. And like others for thousands of years before us, we still seek them out for relaxation, stress relief and physical rejuvenation.

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5535692/ 2 https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3709294/#B70-ijerph-10-00913

Five Local Hot Spots to Visit

Ready to experience the benefits of soaking? Check out these area hot spots, from resort to remote hike-in options:

CONUNDRUM HOT SPRINGS

Near Aspen, CO

Soak in the pristine waters of these hot springs at the end of a challenging hike, accessible via Conundrum Creek Trail in the Maroon Bells-Snowmass Wilderness. See more at: alltrails.com

GLENWOOD HOT SPRINGS RESORT

Glenwood Springs, CO

Located 40 miles from Aspen, the Glenwood Hot Springs Resort has been a historic attraction since 1888. The pool is open from 9 am to 9 pm daily. For more information: hotspringspool.com

IRON MOUNTAIN HOT SPRINGS

Glenwood Springs, CO

The newly renovated facility offers 32 mineral and freshwater pools with different temperatures, many with breathtaking views. Open from 9 am to 10 pm daily. For more information: ironmountainhotsprings.com

AVALANCHE RANCH

Near Redstone, CO

This family-owned hot spring is outside of the Town of Redstone and offers sweeping views of the Crystal River and Mt. Sopris. More at avalancheranch.com

Soaking Safely

Be sure to check with your doctor or a medical professional before soaking in a hot spring to ensure that the practice is safe for you. Then, follow these tips for a soothing experience:

Temperature

Ideal soaking temperatures range between 100°F to 104°F but can vary widely from pool to pool.

Dip a toe or foot in first before fully immersing yourself.

Soaking time

Ideal soaking time depends on water temperature, but in general ranges from 10 to 30 minutes per session. For springs that exceed 104°F, limit soaking to 10 to 20 minutes to avoid overheating. Build short breaks into your soaking, especially if you’re a first timer.

Skin safety

Hot springs often contain minerals such as sulfur, calcium, magnesium and silica. While these can offer health benefits, they can also cause irritation or allergic reactions, so be cautious. In addition, don’t submerge open wounds or drink the water, to avoid potential bacteria.

Rehydrating

Drink plenty of water before, during and after soaking to rehydrate, especially if the weather is hot, you plan to soak for an extended time, or you hiked in. Consider bringing snacks or drinks with electrolytes to replace what you lose through sweating.

Hiking in

Some hot springs require a hike in— which makes for a special experience. Be sure you’re prepared with proper footwear and seasonal clothing. Stay on designated trails and share your destination and planned return time. Once you reach the hot spring, check the bottom and surrounding area for sharp rocks before entering the pool to protect your feet.

What to bring

Pack a swimsuit, towel, plenty of water, some sunscreen if you’ll be outside and maybe a hat or beanie if you’re soaking in the winter, spring or fall when air temperatures are cooler.

Conundrum Hot Springs

Fun in the Sun

KATY COOPER, PHARMD, BCGP Director of Pharmacy

The Roaring Fork Valley is an outdoor lover’s paradise year-round—and summer offers an abundance of adventure. Locals and visitors alike have their pick of opportunities for outdoor recreation, much of it set against a backdrop of breathtaking views. Whether you’re looking for thrills or tranquility, you’ll find it here. Before you go, though, make sure you and your family are prepared to get out there and enjoy summer safely.

Happy Trails

If you think a great day includes time on the trails, you’ll find everything from epic ascents to family-friendly ambles in our extensive network of trails. Use these suggestions as a jumping-off point for your planning and find more using

Aspen Trail Finder (aspentrailfinder.com) or apps like All Trails.

Maroon Bells

The trails in and around these stunning peaks make a great day-hike destination. You can opt for a short hike (the 3.6-mile Crater Lake trail is a favorite) or rack up the miles for an all-day adventure with views of lakes, aspens and vibrant wildflowers. If you go, be advised that reservations are required at fs.usda.gov

Smuggler Mountain and Hunter Creek

This classic 4.8-mile Aspen loop packs panoramic town and peak views. Hike up the well-traveled Smuggler Mountain Road to the observation platform, then follow the Hunter Creek Cutoff Trail to the valley floor and left to the Benedict Bridge. The trail exits at the Hunter Creek condos, near Smuggler’s base. Park at Park Circle, or ride the Hunter Creek bus to the Centennial stop. It’s a short walk back to your car, if you park at the base of Smuggler Mountain Road.

Kid-friendly Hikes

Younger adventurers might enjoy Little Cloud, a 1.2-mile trail that gently climbs the lower reaches of Aspen Mountain, rewarding tired legs with downtown views and a wildflower meadow. More adventurous young hikers will like Savage Lakes just past Meredith, with 1,200 feet of ascent over a 4-mile round trip with two alpine lakes—a great spot to picnic or fish. Or, check out the Lorax trail outside of Carbondale, a great rolling hills loop trail with spectacular views of Mt. Sopris. Find more kid-friendly hikes at alltrails.com

The Roaring Fork Valley is also a popular area for rock climbing, with a variety of routes and easy access via our trail system. “Whether you’re hiking and climbing in the backcountry, or staying closer to town with little adventurers, it’s important to prioritize safety,” said Katy Cooper, Director of Pharmacy at Aspen Valley Hospital. “Wear sunscreen, take plenty of water, check the weather, pack layers and bring a first aid kit that you know how to use. Also, remember to pack plenty of snacks to motivate the kids!”

Biking, Floating and Camping

Explore by bike. You’ll find an array of activities beyond hiking, too. Get on your bikes this summer on the relatively flat and easy Rio Grande Trail along the Roaring Fork River. Check out Sky Mountain Park in Snowmass for flowy descents and scenic terrain or Snowmass Bike Park for downhill trails from beginning to expert. (For more on biking, including helmet safety tips, see page 16.)

Get on the water. Float the day away with a meander down the Roaring Fork River. The North Star Nature Preserve (known as Stillwater) and the lower Roaring Fork near Carbondale both offer local river access for tubing or rafting. Or, go big by booking a guided trip down the Roaring Fork or Colorado

River, with options from “mild” to “wild” depending on your appetite for adventure. Go camping. Pack up the tent, camp stove and s’mores fixings, and spend the night under the stars this summer. The White River National Forest offers options from backpacking to car and RV camping. You can also find several small campgrounds a short drive up Independence Pass, with great scenery and easy access to both trails and town. Be sure to follow all posted camping regulations and to take safety precautions when making a fire or cooking in camp.

Safety First

Although hiking and camping are relatively safe, it’s important to be prepared anytime you venture into nature. Follow these tips for safe adventures this summer:

Plan your route. Stay informed about current trail and weather conditions, terrain, distance and elevation gain. Consider an early start to avoid intense heat and sun at elevation. Remember to bring a map or trail navigation app (many allow you to download a map for GPS navigation, which is handy when there is little or no cell service). Avoid hiking alone, and let others know where you are going and when you expect to return.

Sun Protection in the Mountains

The sun is intense at higher altitudes. That’s because the sun’s ultraviolet (UV) radiation intensifies by 8 to 10 percent for every thousand feet in elevation. So no matter where you are in the Roaring Fork Valley, the effects of the sun are 50 to 140 percent more potent than at sea level.

While moderate sun is good for your mood and immune system, too much direct UV exposure can harm your eyes and skin and increase the risk of skin cancer. Add to this that we enjoy over 250 sunny days annually, and it’s smart to keep caution in mind.

In addition, our high, dry climate requires some other considerations. Seasonal pollen and smoke from wildfires can aggravate your eyes, nose and lungs. Monitor the Air Quality Index (AQI), especially if you’re a member of a sensitive or high-risk group—and minimize time outdoors when AQI scores are elevated.

Dress for success. Be prepared for all types of weather, regardless of the time of year. Pack or wear layers, including a rain shell. Choose proper footwear for the terrain and pack extra socks for happier feet on a long hike. Be sure to check the weather forecast in advance, but know it can change quickly in the mountains. Wear sunscreen, sunglasses and a hat (see sidebar for more tips).

Bring the essentials. Our high, dry climate makes hydration extra important, so pack plenty of water and snacks. A first-aid kit is a must for any outdoor adventure, with basics including bandages, aspirin or ibuprofen, blister tape and personal medications. Backpackers should also carry a survival kit with area map, compass, lighter or matches, flashlight, knife, whistle, signaling mirror, water purification tablets and space blanket or tarp.

Ultimately, summer adventures make for great memories. Whether it’s sharing laughs around a campfire or conquering new trails, you’ll find endless options for enjoying the season here in the Roaring Fork Valley.

Here are steps to protect your body from harmful UV rays:

Wear sunglasses, a hat, sunscreen and lip balm with sunscreen. Choose a broadspectrum sunscreen to minimize your exposure to both UVA and UVB rays.

Opt for SPF 30. Apply it 20 minutes before you go out, and remember to reapply every two hours and more frequently if sweating or swimming.

Consider also wearing clothing or a hat with SPF protection.

Hike the 14ers

Summer means hiking season is here. Our region offers beautiful trails and challenging peaks for outdoor adventures of all kinds. Enjoy a family trek or go all in and tackle one of Colorado’s 14ers—we have more than 50 summits over 14,000 feet. We’ve hidden the names of some of those 14ers in the word find below. See which ones catch your eye.

How many peaks can you spot?

Full 14ers List

Culebra

Sudoku is a fun Japanese game of logic. Test your brain by filling in the numbers so each row, column and 3x3 box has numbers 1 through 9. Mental workouts like these help boost your ability to concentrate, problem-solve and think creatively. Try each level and see how far you get.

Boost Your Brainpower

Healthy challenge: Set a timer

How fast can you go?

Timing yourself adds excitement and focuses the mind.

Kids’ Craft Corner

Step-by-step terrarium garden*

Bring nature inside by making a terrarium mini-garden. It’s the perfect summer project for kids and adults alike. All you need is a glass container, rocks and charcoal, soil and plants. Let’s get started!

Supplies

Glass container

Use one with a small opening or lid to hold in moisture and warmth.

Rocks

Choose marble-sized stones for small containers.

Activated charcoal

This filters the water and helps prevent fungus.

Potting soil

Be sure it’s sterilized.

Small plants

Vary colors, shapes and sizes that won’t outgrow the container. Opt for plants that like similar climates.

Flair

Make it fun by adding moss, decorative rocks or pebbles, décor, shells, tiny pine cones, ceramic animals or a garden gnome.

Instructions

• Place an inch of rocks on the bottom. This allows drainage.

• Layer a half inch of charcoal.

• Fill the container midway with potting soil.

• Plant your plants. Tease out the roots and space plants with room to breathe. Gently pat down the soil to keep them stable.

• Add decorative pebbles, shells, pine cones and other details so it looks like a little garden world.

• Water the plants, but not too much.

• Set in indirect sunlight.

* Source: National Aeronautics and Space Administration (NASA), climatekids.nasa.gov/mini-garden/

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Fresh Flavors Summer

Healthy Recipes for What’s in Season

LAUREN MITCHELL, MS, RDN, CSSD

Along with epic festivals and adventures, the warmer months in the Roaring Fork Valley deliver a bounty of locally grown fruits, vegetables and grains. Here are ideas for turning your fresh finds into hearthealthy eats all summer long.

Watermelon Salad with Mint

This refreshing, Mediterraneaninspired salad is a staple at the Castle Creek Café. Make it for your next summer barbecue party. Makes 6 servings

INGREDIENTS

1 (5-pound) watermelon

1 sweet onion

¼ cup red wine vinegar

Salt and pepper

½ cup extra-virgin olive oil

2 tablespoons fresh mint, chopped

4 ounces feta cheese, crumbled

6 whole mint sprigs

INSTRUCTIONS

1. Remove rind and chop melon into bite-sized pieces, discarding seeds. Set aside.

2. Peel and slice onion into rings.

3. In a small bowl, combine vinegar, salt and pepper, and whisk until salt dissolves.

4. Slowly whisk in olive oil, a few drops at a time. Add chopped mint. Taste and adjust seasoning.

5. In a large bowl, combine melon, onion and feta. Gently toss in dressing until everything is coated and evenly mixed. Garnish with mint sprigs.

Cherry Pie Smoothie

Try this flavorful, creamy smoothie for breakfast or as an afternoon snack. Including a serving of protein powder and/or Greek yogurt can add a protein punch to this refreshing drink.

Makes 1 serving

INGREDIENTS

1 heaping cup pitted cherries

1 large soft pitted date

1 tablespoon almond butter

2 tablespoons old fashioned oats

Handful of spinach (optional)

½ teaspoon vanilla extract

¼ teaspoon almond extract

¾ cup milk of choice

1 serving of vanilla protein powder or

⅟₃ cup Greek yogurt (optional)

2 ice cubes (optional for thickness)

INSTRUCTIONS

1. Place all ingredients in a blender and blend until smooth.

2. Pour into a glass and enjoy!

Sandra’s Buckwheat Granola

Make Sandra’s famous fiber-rich granola at home. This recipe is full of spices and seeds with a hint of sweetness. Try it as a crunchy snack or a topping on yogurt.

Makes 10 servings (1/4 cup each)

INGREDIENTS

1 cup buckwheat groats and/or quinoa

2 cups rolled oats

3 tablespoons ground flax meal

1 tablespoon chia seeds

1 cup water

2 cups golden raisins or goji berries

1 cup chopped pecans (or your nut of choice)

1 tablespoon ground cinnamon

1 tablespoon ground nutmeg

2 tablespoons sesame seeds

3 tablespoons poppy seeds

3 tablespoons chocolate chips

1 teaspoon Kosher salt

1 cup olive oil (or oil of your choice)

1 cup honey

INSTRUCTIONS

1. Preheat the oven to 350˚ F. Spread buckwheat groats and oats on a baking sheet. Bake for 15 minutes and let cool.

2. Lower heat to 280˚ F. Mix flax meal and chia seeds with water; set aside.

3. Hydrate dried fruit with hot water; set aside.

4. Combine toasted buckwheat and oats, spices, seeds and chocolate chips in a bowl.

5. Mix oil, honey and chia/flax and add dry ingredients.

6. Gently squeeze excess water from raisins and mix with dry ingredients.

7. Spread mixture on the baking sheet and bake for 30 minutes.

8. Rotate the sheet and bake for 20 more minutes.

9. Cool completely and store in a sealed container.

Grilled Summer Vegetables*

Grilled veggies are the perfect, easy-to-make side for any meal. Use produce from your fridge or grab picks from a nearby farmers market. Makes 6 servings

INGREDIENTS

3 red bell peppers, seeded and halved

3 yellow squash, sliced lengthwise into ½-inch thick rectangles

3 zucchini, sliced lengthwise into ½-inch thick rectangles

3 Japanese eggplant (12 ounces total), sliced lengthwise into 1/2-inch thick rectangles

12 cremini mushrooms

1 bunch (1-pound) asparagus, trimmed

12 green onions, roots cut off

¼ cup plus 2 tablespoons olive oil

Salt and freshly ground black pepper

3 tablespoons balsamic vinegar

2 garlic cloves, minced

1 teaspoon chopped fresh Italian parsley leaves

1 teaspoon chopped fresh basil leaves

½ teaspoon finely chopped fresh rosemary leaves

INSTRUCTIONS

1. Place a grill pan over mediumhigh heat or prepare the barbecue (medium-high heat).

2. Lightly brush vegetables with 1/4 cup of oil and sprinkle with salt and pepper.

3. Working in batches, grill the vegetables until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers; 7 minutes for the yellow squash, zucchini, eggplant and mushrooms; 4 minutes for the asparagus and green onions.

4. Arrange the vegetables on a platter.

5. Whisk the remaining 2 tablespoons of oil, balsamic vinegar, garlic, parsley, basil and rosemary in a small bowl. Add salt and pepper to taste and drizzle over the vegetables. Serve the vegetables warm or at room temperature.

*Author: Giada De Laurentiis, Food Network

Fudgy Vegan Sweet Bean Blondies*

Try these plant-based blondies for your next party! This recipe is dairy- and eggfree and full of flavor and fiber. You’ll love these soft, chewy treats.

Makes 16 servings

INGREDIENTS

1 can (15 oz) chickpeas (garbanzo beans), rinsed and drained

⅟₃ cup unsalted nut or seed butter

¼ cup unsweetened applesauce (or pumpkin puree)

1 flax egg (2 tablespoons ground flax seed with 3 tablespoons water)

½ cup pitted dates (or ¾ cup raisins)

2 teaspoons vanilla extract

¼ teaspoon salt

¼ teaspoon baking powder

¼ teaspoon baking soda

⅟₃ cup whole wheat flour (or flour alternative)

¼ cup vegan dark chocolate chips (optional)

INSTRUCTIONS

1. Preheat oven to 375˚ F and line an 8x8-inch pan with parchment paper.

2. Soak dates (or raisins) in hot water (cover with a plate to seal in the heat) for about 10 minutes. Squeeze soaked dates to remove excess water.

3. Drain and rinse chickpeas.

4. In a food processor, blend soaked dates, applesauce, chickpeas, vanilla extract, flax egg and nut/seed butter together until very smooth.

5. In a large bowl, mix whole wheat flour, baking powder, baking soda and salt.

6. Add wet mixture to the dry ingredients. If desired, fold in ⅟₄ cup vegan dark chocolate chips.

7. Spread batter evenly in the pan and bake 25 to 30 minutes, or until a toothpick comes out clean and edges are slightly browned. (Note: It may look underdone, but it will firm up as it cools.)

8. Remove from the oven and cool for 10 to 20 minutes. Cut into 2-inch squares.

9. Store covered in the refrigerator for up to four days.

*Author: Anna Tseng, PlantNourished

Arturo’s Vegan Sweet Potato and Beet Salad

Arturo is one of Castle Creek Café’s amazing cooks. Now you can make one of his recipes at home. This fiber-rich salad packs a nutrient punch and has a creamy tahini dressing that will leave you satisfied.

Makes 4 servings

INGREDIENTS

4 sweet potatoes, peeled and cut into bite-sized pieces

2 beets, peeled and cut into bite-sized pieces

1 large head of kale, de-stemmed and chopped

2 tablespoons olive oil

¼ cup tahini paste

½ to ¾ cup warm water

1 tablespoon lemon juice

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon mustard powder

¼ teaspoon black pepper

Zest of one lemon

Salt (optional)

INSTRUCTIONS

For the dressing:

1. In a food processor, combine tahini paste, warm water, lemon juice and zest, garlic powder, onion powder, mustard powder and black pepper.

2. Add salt and more water if needed.

For the potato and beet salad:

1. Preheat oven to 400˚ F.

2. Peel potatoes and beets and cut into bite-sized pieces.

3. Toss with olive oil on a baking sheet, and roast for 30 to 40 minutes until fork tender. Let cool.

4. In a large bowl, combine kale, potatoes and beets.

5. Stir in dressing and enjoy!

6. Store in an air-tight container in the refrigerator for up to five days.

Calendar

health fair

Deeply discounted lab tests are offered to our community so you can take charge of your health. Appointments are required for blood draws, no walk-ins.

Save the dates for this October.

ASPEN

Friday, October 18

Aspen Valley Hospital Campus Hosted at Aspen Ambulance

EL JEBEL

Saturday, October 19

Eagle County Community Center

For the latest updates, including test descriptions, frequently asked questions and information on how to book an appointment, visit aspenhospital.org/health-fair

monthly events

Board of Directors Meetings

Second Monday of the month, at 5:30 pm. Meetings are open to the public. You can access our monthly meeting information at aspenhospital.org/events

Blood Drives In Affiliation with Vitalant

Blood drives take place at AVH from 10:30 am–3:00 pm. Registration is required ahead of time at aspenhospital.org/ events. There are no walk-in appointments available.

 Friday, June 14

 Friday, August 16

 Friday, October 25

 Friday, December 20

ongoing

Aspen Birth Center Classes

The Aspen Birth Center offers the Childbirth Preparation Series, a six-week series of classes covering labor, delivery, relaxation, anesthesia, C-section, postpartum, breastfeeding and newborn care, for a total cost of $75. This class is offered multiple times throughout the year. Online registration and more details are available at aspenhospital.org

Bosom Buddies

This free support group is led by our lactation experts and provides professional and peer counseling for breastfeeding mothers. Now available in Basalt at our Willits location and in Spanish at the Eagle County Community Center in El Jebel. Call the Aspen Birth Center at 970.544.1130 to get more information and reserve your spot.

Cardiac and Pulmonary Exercise and Rehabilitation

Surviving a heart attack or any other cardiovascular or pulmonary event doesn’t end with a trip home from the hospital. Our programs, certified by the American Association of Cardiovascular and Pulmonary Rehabilitation, help you reclaim the richness of an active life. For more information, call 970.544.1383.

Oncology Rehabilitation

Did you know regular exercise can improve or even alleviate some of the troublesome symptoms of cancer treatment? Oncology rehabilitation holistically addresses cancerrelated symptoms during and after cancer treatment through cardiovascular exercise, resistance, balance and neuromuscular training in a supportive group environment. For class schedule information and to set up your preliminary interview, please contact Jeanne Stough at 970.544.1566 or jstough@aspenhospital.org.

Diabetes Education

Our diabetes education classes in Aspen and Basalt offer insightful information for anyone managing Type 1 or Type 2, gestational or pre-diabetes conditions. For more information, call 970.544.7394.

Nutrition Education and Tasty Recipes

Don’t miss our favorite recipes posted regularly on our Instagram at @aspenvalleyhospital . You'll find bite-sized recipes and helpful tips for leading a well-nourished and healthy lifestyle, featuring dishes from our beloved Castle Creek Café. Check aspenhospital.org/dietitiandemos for more information.

Hike the 14ers Word Find (page 36)

Answer Key

How did you do?

Boost Your Brainpower Sudoku Puzzles (page 37)

Aspen HospitalValley

After-Hours Medical Care

Directory of Services

Want to schedule an appointment? Wish to check on a patient? Have a billing question? For all of your questions and requests, here is a list of Aspen Valley Hospital phone numbers to call.

Hospital Departments

Aspen

Aspen

Medical Practices

Whitcomb Terrace

Aspen HospitalValley at Willits

Snowmass Clinic

A compassionate, highly-trained nurse makes all the difference in your healthcare.

Aspen Valley Hospital is committed to teaching, training and preparing recent nurse graduates for lifelong, fulfilling and satisfying careers as part of our New Graduate Nurse Residency Program.

Our goal is to help facilitate the transition from nursing school into professional nursing practice by:

 promoting leadership

 fostering high patient satisfaction

 retaining local new nurse graduates

 improving professional satisfaction

 increasing the confidence and competence of recent nursing graduates

Help Us “Grow Our Own”

Nursing Graduates

For more information on how to make a financial contribution toward curriculum development, textbooks, program management, costs associated with online coursework and access to simulation labs, please contact Diana Bulman, President, Aspen Valley Hospital Foundation, at 970-544-1301 or email

dbulman@aspenhospital.org

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