Living at the height of wellness Summer 2013 | Volume 1, Issue 1
Staying Trail Ready
Learn the best way to prevent and repair ACL tears
Castle Rock Adventist Hospital
Opening Aug. 1
Community Open House â€” July 14
See back cover for details
Summer Cooking Page 3
Epidural vs. Natural Page 4
Vaccine Lowdown Page 5
COMMUNITY OPEN HOUSE Page 8
get rid of your spare tire
Baby Moves If you’re pregnant, you may feel a bit short of breath when you exercise. That feeling is caused by elevated levels of progesterone that stimulate breathing and improve the transfer of gases between the mom and baby. Exercise helps build a larger placenta and that helps protect the baby from oxygen deprivation and sends more nutrients to the baby.
with a fat one
DOGGONE GOOD Not only do dogs make great walking partners, petting a dog (or cat) has been proven to lower your blood pressure.
Belly fat is not only unsightly, it’s dangerous. Men with a waist size greater than 40 inches and women with a waist larger than 35 inches have double the risk of premature death as people with waist sizes smaller than that — regardless of their overall weight. In fact, belly fat is considered to be nearly as detrimental to health as smoking, says Jane Ruger, MD, a physician at Ridgeline Family Medicine in Castle Rock. Activity is one of the key tenets of a healthy lifestyle expounded by CREATION Health, a scientifically proven approach to health that is at the heart of Castle Rock Adventist Hospital’s wellness programs. “Our mission is made up of two equal parts — to care for people when they are injured or ill but also to help people maintain health,” says hospital CEO Todd Folkenberg.
CALLING ALL BIKERS Scoot around town on a FREE bicycle, courtesy of Castle Rock Adventist Hospital. Reserve a bike at castlerockfreecycle.com. And if you want to ride with others, join the 6202 Cycling Club, a local club that meets occasionally at the hospital (6202cycling.org).
ELEVATE is published four times annually by Castle Rock Adventist Hospital. As part of Centura Health, our mission is to nurture the health of the people in our community. The information herein is meant to complement and not replace advice provided by a licensed health care professional. For comments or to unsubscribe to this publication, please email us at email@example.com. ELEVATE is produced by Clementine Words LLC. Executive editor is Christine Alexander. 2350 Meadows Boulevard | Castle Rock, CO 80109
Cover photo: ©iStockphoto.com Soubrette, Photos: Clockwise: ©iStockphoto.com Daniel Nicolas Tudor, ©iStockphoto.com Jill Fromer, Nikada
activit y Mix It Up Knee injuries among youth have quadrupled in the past decade. One culprit is playing the same sport year-round from an early age when the muscles are not developed enough to support the knee. Prevent injuries by keeping kids playing multiple sports throughout the year through high school.
Summer Bounty Eating healthy is never easier than in the summer. And now, Castle Rock Adventist Hospital is making it even easier with its Community Garden (castlerockhospital.org/garden). The Garden, which will supply the hospital’s fresh herbs and vegetables to Manna Restaurant, includes 90 raised garden beds available for rent. Here are three vegetables you’ll want to be sure to include in your garden:
Kale Normally considered a coldweather vegetable, kale makes a great summer salad. One-half cup gives you 180 percent of your daily vitamin A, which helps regulate cell growth and division.
Heirloom Tomatoes The perfect summer food. Not only are they at their peak, but tomatoes contain high levels of lycopene, which prevents skin damage from ultraviolet (UV) rays and offers protection from skin cancer.
Beets Beets are a unique source of betalain, the red pigment that has powerful anti-inflammatory and detoxification qualities.
All About Manna
If your idea of hospital food comes shrink-wrapped and delivered on a plastic tray, you’ll need to rethink that image when Castle Rock Adventist Hospital opens Aug. 1. Rather than having a traditional cafeteria, the hospital will feature a fine-dining restaurant. Nestled at the front of the hospital with picture windows overlooking the Community Garden and the Rocky Mountains, Manna Restaurant will feature sit-down dining, a waitstaff, and a menu packed with seasonal gourmet entrées using locally produced ingredients. “We want to be a community partner for wellness, not just providing health care when you’re sick but preventive health care to keep you from getting sick,” says executive chef Dan Skay. Manna’s menus will change with the seasons. Its opening menu, for example, may likely include seared barramundi with crispy corn risotto, chimayo chile sauce, and grilled spring onions. Adam Freisem, a graduate of Johnson & Wales University, will serve as Manna’s chef de cuisine, changing up the menu daily, depending on what ripens in the garden just outside his kitchen and what’s available from local suppliers such as Busy Bee Honey and Jumping Goat Farms. For hours and info, go to castlerockhospital.org/manna.
Ask Chef Dan Skay
What are garlic scapes, and how do I use them? Garlic scapes are the “flower stalks” on garlic plants. These stalks start to appear about a month after the first leaves, and most gardeners cut them off so that the plant’s energy goes into producing the garlic bulb. But garlic scapes are a wonderful, edible herb that can bring a new punch to your summer fare.
Garlic Scapes and Sugar Snap Peas 1 tbsp extra virgin olive oil 1 sweet onion, chopped 6-8 garlic scapes, bulb removed, ends trimmed and cut into 2-inch pieces
2 cups sugar snap peas, trimmed and sliced lengthwise salt and pepper
Heat the oil in a large frying pan over medium heat. Toss in the onion and the scapes. After 3 minutes or when the onion becomes translucent, toss in the peas and cook for a few more minutes. Season with sea salt and fresh ground pepper, remove from heat, and eat up!
The number of minutes you should let chopped garlic sit before cooking it. Immediately cooking garlic inactivates a crucial enzyme in the chemical chain that gives garlic its cancer-fighting properties.
Photos Clockwise: ©iStockphoto.com Richard Sears, ©iStockphoto.com Liza McCorkle, ©iStockphoto.com Joe Biafore, ©Ellen Jaskol
Très chic vs. tray food
The number of Babies born in Colorado in 2010
Delivering your baby in the area’s newest hospital definitely has its perks. “We want labor to be as comfortable as possible, and we want to help expectant moms plan what their delivery is going to look like,” says Dianne Bennett Gerken, MSN, director of women’s services at the hospital. With this in mind, Castle Rock Adventist Hospital has built a BirthPlace with concierge services that educate, care for, and pamper new moms, including: A free consultation with a labor and delivery RN to write a customized birth plan. Six elegantly appointed LDRP suites that let moms labor, deliver, recover, and receive post-partum care all in the same room, as well as an additional post-partum suite for moms who deliver in the OR, where the mom, baby, and family can all stay together. A Level II Neonatal Intensive Care Unit. Gourmet in-room dining, with delicious, healthy fare provided by the hospital’s on-site restaurant. One-stop shopping for prenatal education, including individualized options and baby-friendly classes that encourage breastfeeding.
ELEVATE 4 Summer 2013
Natural or Epidural?
Expert guidance to help you choose a birth experience that’s best for you
It seems like everyone is full of advice for the expectant mom — especially when it comes to delivery options. The truth is that there is no right or wrong choice. Whether you’re considering a natural birth or using an epidural, the key is to know fact from fiction and to stay flexible, say the experts at the new BirthPlace at Castle Rock Adventist Hospital, which opens Aug. 1. “We want the birth experience to be a good one, and if during the course of their labor either circumstances or their perceptions change, we’re on board with that for them,” says Kelly Lennon, MD, an obstetrician at Castle Rock Adventist Hospital. Easing the Discomfort
Take a tour and register to win Call our Birth Concierge to schedule a tour of The BirthPlace at Castle Rock Adventist Hospital and you will be entered to win a basket of essentials for your newborn! 720-455-0355
An epidural can greatly reduce the pain of childbirth and for some women, it can help them cope with exhaustion, especially during long labors. But epidurals do alter the landscape of the delivery, requiring monitors to be attached to the mom to ensure all is well. Studies also have shown that epidurals may slow the labor process, and may be associated with a slightly greater use of forceps during delivery. But more serious concerns such as lingering complications or a higher risk of cesarean delivery are unfounded, Lennon says. “Epidural anesthesia during labor in a hospital setting is probably less risky than driving a car on a snowy day,” Lennon says. Letting Nature Take Its Course
Natural childbirth also is safe but, like use of an epidural, has pros and cons. A natural birth may not be recommended for women who are giving birth to multiples or whose babies are in breech position, Lennon says. Natural childbirth allows a woman to change positions and activities, which can help speed labor. Women who choose a natural childbirth also may feel more empowered and in control. “Women have choices when it comes to laboring,” says Lennon, whose practice includes midwives. “It’s important to work with your provider — whether that is a doctor or a midwife — to determine the best option for your pregnancy, your health history, and your preferences.” And, Lennon adds, women should not feel guilty about their decision or if they change their mind. “Stay focused on the ultimate goal — a healthy baby and mom.”
Photos Clockwise: ©iStockphoto.com Gustavo Andrade, ©iStockphoto.com Maciej Bogacz, ©iStockphoto.com Viola Joyner
Meet your new addition in our new BirthPlace
The emotion and the science behind childhood immunizations
e all want to do what’s best for our children, and that means protecting them from harm if it’s within our power. Childhood vaccines have been doing this for decades, virtually wiping out diseases like measles, polio, and diphtheria. In fact, they’ve worked so well, most people are unfamiliar with how serious these illnesses are. Yet if immunization rates drop, there’s a real threat that these diseases could return. “We’re already seeing this around the country — especially in Colorado. We have huge levels of pertussis [whooping cough], and there are cases of measles in Boulder all the time,” says Michael Milobsky, MD, a pediatrician who will be on the medical staff of Castle Rock Adventist Hospital. Weighing the risks and benefits In recent years, the medical community has repeatedly disproved claims about a link between vaccinating and autism, as well as overexaggerated risks about the prevalence of vaccine reactions. A March 2013 study in the Journal of Pediatrics found no causal relationship between common vaccinations and autism. And while it’s true that some children may experience mild fever, or soreness, more severe reactions including swelling, high fever or seizures are rare, according to Milobsky. “Ultimately, you have to decide, ‘Do the benefits outweigh the risks?’” he says. “All of the studies and all of the conclusions that have come out of the legitimate vaccine community believe that the risk/benefit ratio is far on the side of vaccinating your kid.”
— Dr. Michael Milobsky, Castle Rock Pediatrician
“This virus is one that people very commonly come in contact with, and it can become a serious form of cancer later in life — not just in women but in men, also,” Milobsky says. (HPV causes virtually all cervical cancers, and 80-90 percent of tonsil and tongue cancer in men, according to the National Cancer Institute.)
It may not be required for high school students, but nearly every college wants them to have this vaccine, Milobsky says. “We had a big outbreak of meningococcal meningitis in Fort Collins in the last few years. Young adults are the peak attack age group for this illness, and it’s potentially deadly.”
3 Seasonal Influenza
Sure, you may think it’s “just the flu” but for children, influenza is more dangerous than the common cold, according to the CDC. How can you ensure your kids are protected? Get them vaccinated. “I see many families that continue to opt out despite the fact that it is safe and effective,” Milobsky says.
Photo: ©iStockphoto.com Philip Dyer
“Ultimately, you have to decide, ‘Do the benefits outweigh the risks?’”
Helpful (but not required) vaccines for kids
LivingVIBRANTLY Your key to a better, healthier life
Join us for a day to celebrate women, their courage and their zest for life. This FREE event will be filled with tips for maintaining good health — giving you tools to live, love, and play at your best! The day will get a laughter-filled start with keynote speaker Nancy Sharp. Sharp, author, Huffington Post blogger, and nationally known speaker, draws from her own transformative story of courage and renewal to inspire women around the country to FREE chair massages harness their courage and live boldly. “Courage enables us to keep showing up and push Exclusive giveaways and drawings beyond our limitations, even in the face of loss, disappointment, and change,” says Sharp.
Health advice from leading experts
Win a FREE spa gift certificate! Register by Aug. 31 to be entered in a drawing for a day at the spa. Call 303-777-6877 or visit southdenverhealth.org/ expo-registration
Nancy Sharp, Keynote Speaker
Women’s Wellness DateS | Sat., Sep 7 Time | 9 a.m.-2 p.m. Location | The Newman Center for the Performing Arts, University of Denver, 2344 E. Iliff Ave. Cost | FREE (free parking available in the garage.)
Reserve Your Space Today for This Special Event online at southdenverhealth.org/womens-expo.
9 a.m. Doors Open 10 a.m. Kick off the day with Keynote Speaker
University of Denver Newman Center
Nancy Sharp who will present: Living Vibrantly— Your Key to a Healthier, Better Life
9a.m.-2p.m. Visit with experts throughout the day to learn about sleeping better, stress relief, bone and joint health, and much more! Then pick from these talks:
11 a.m. H ormones: What You Need to Know to Stay Balanced; Dr. Vandna Jerath, OB/GYN 11:30 a.m. Top Tips to Keep Your Heart Healthy; Dr. Cinthia Bateman, cardiologist
Noon Gurgles, Grumbles, and Growls —What Is Your Stomach Trying to Tell You?; Dr. Pat Michaletz-Onody, gastroenterologist
1 p.m. Lose Your Belly Fat and Help Your Heart — Cooking Demonstration; Dr. Richard Collins, The Cooking Cardiologist
1 p.m. Yoga —Learn How to Strengthen Your Mind, Body, and Spirit
PhotoS: FLOWER ©iStockphoto.com/felinda; WOMAN ©iStockphoto.com/laflor ; SPOON ©iStockphoto.com/alphacat
A Women’s Wellness Expo, hosted by Castle Rock, Littleton, Parker, and Porter Adventist Hospitals
Knockin’ Rockin’ Knees The ins and outs of ACL tears — from causes and prevention to making a speedy recovery
When you enjoy an active lifestyle, you won’t let anything — not even tearing your ACL — keep you on the sidelines. Here’s a look at causes, prevention, and repair.
Having a knee injury can put you at a higher risk for needing knee replacement later in life. But these days, people aren’t waiting until their golden years to consider this surgery. According to John S. Xenos, MD, an orthopedic surgeon fellowship-trained in adult joint reconstruction at Castle Rock Adventist Hospital, your biggest considerations should be pain and activity limitations. “When you become a prisoner of your knee and you can’t really function like you want to and you’ve tried other things like antiinflammatories, then that’s when you should plan for replacement. It can help you get your life back,” he says. Besides reducing or alleviating pain, replacement also can help you avoid other health consequences. “There are studies showing that having your knee replaced can lower your risk of hypertension, diabetes, and heart disease,” Xenos says. “All those risks of being sedentary diminish when you have your arthritis addressed through knee replacement.”
Aching Knees? castlerockhospital.org
A little physical therapy may be the answer. Castle Rock Adventist Hospital opens Aug. 1 and will offer complete physical therapy services. Please go online to castlerockhospital.org/orthopedics for more info.
AT-RISK INDIVIDUALS. People who participate in high-impact sports, along with women, are more vulnerable to ACL injuries. “Females tend to have a higher incidence of ACL tears than males — mostly based on neuromuscular control, and they tend to have weak hip flexors, which puts more strain on the knees,” Sanchez says. PREVENTION. “The best way to prevent any type of injury is to have neuromuscular control,” Sanchez says. Focus on strengthening your core, hip flexors, gluteal muscles, hamstrings, and quads to protect the knee. TREATMENT. A torn ACL will not heal completely without surgery, but whether you need it or not depends on your activity level and the types of activities you’re doing. “If you’re more likely to be running and biking in a straight line, then ACL surgery may not be necessary because you’re not cutting or pivoting,” Sanchez says. RECOVERY. Recovering quickly from an ACL tear depends on your willingness to follow the prescribed physical therapy. Rehab typically starts on the first day after surgery with weight-bearing and range-ofmotion exercises, followed by: • At 4-6 weeks: Full revolutions on a stationary bike • At 3 months: Running and jogging in a straight line • At 6 months: Getting back to play, with cutting and pivoting exercises Summer 2013
Photo: ©iStockphoto.com Ben Blankenburg
Let pain — not age — be your guide to knee replacement
CAUSES. The anterior cruciate ligament, ACL, runs diagonally through the middle of the knee, helping stabilize your shinbone when it’s rotating. Only about 30 percent of ACL injuries are caused by contact. “It’s usually due to a cutting or pivoting motion,” says Anthony Sanchez, MD, an orthopedic surgeon at Castle Rock Adventist Hospital, which opens Aug. 1.
Portercare Adventist Health System
Non-Profit Org US POSTAGE
Denver, CO Permit NO. 4773
2350 Meadows Boulevard Castle Rock, CO 80109
Birthing Classes at Castle Rock
Deliveries starting Aug. 1 at The BirthPlace! Childbirth Class Learn from our expert instructors the tools and techniques of Lamaze and information necessary to make an informed decision regarding the birth of your baby. DateS | Jul 9, 16, 23, 30 | Aug 7, 14, 21, 28 | Sep 9, 16, 23, 30 Oct 7, 14, 21, 28 Time | 6:30-8:30 p.m.
Community Open House
Get a sneak peek of your new hospital before it opens to the public! Meet our team, tour the hospital, experience our Community Garden, and sample food from our health-focused restaurant. Don’t miss this fun-filled day! There’s something for the whole family: Prizes • Exercise Demonstrations • Healthy Food Samplings • Contests Free Cycle Bike Races • Great Activities for Kids • Community Garden Presentations Date | Jul 14 Time | 9 a.m.-1 p.m. Location | 2350 Meadows Blvd.
Baby Care Class Preparing for the first days home with your newborn can be exciting and challenging! By learning techniques to help care for your baby like diapering, swaddling, and bathing, you can increase your confidence and enjoy your newborn. DateS | Jul 1 | Aug 12 | Sep 4 | Oct 9 Time | 6:30-9 p.m. Breastfeeding Class Learn basic techniques and tips on successful breastfeeding. Dates | Jul 24 | Aug 19 | Sep 25 | Oct 30 Time | 6:30-9 p.m. RSVP | Call 303-777-6877 for locations and more information. Cost | All birthing classes are FREE of charge.
Experience a whole new hospital dining experience at Manna, a sit-down restaurant at Castle Rock Adventist Hospital featuring gourmet entrees created from the freshest and healthiest ingredients. Be our guest at Manna and receive $5 off your bill when you present this coupon. Go online to castlerockhospital.org/manna to view the current menu. Hours: 10 a.m.-9 p.m. daily | Manna at Castle Rock Adventist Hospital | 2350 Meadows Blvd. | 720-455-5000
Photo: ©Ellen Jaskol
Castle Rock Adventist Hospital is part of Centura Health, Colorado’s largest health care network. Centura Health complies with the Civil Rights Act of 1964 and Section 504 of the Rehabilitation Act of 1973, and no person shall be excluded from participation in, be denied benefits of, or otherwise be subjected to discrimination in the provision of any care or service on the grounds of race, religion, color, sex, national origin, sexual preference, ancestry, age, familial status, disability or handicap. Copyright © Centura Health, 2013.