2 • GET WELL LIVE WELL ESTES • AUGUST 2016
Summer Greetings Welcome to the second issue of Get Well, Live Well Estes! You’ll find a few new elements that we hope you’ll enjoy. As always, your feedback is valued at GetWellLiveWellEstes@epmedcenter.com. Estes Park is home to some amazing athletes and everyday wellness heroes. Each quarter, we’ll highlight a few of those individuals and share a peek into their inspiring stories. Know someone who should be featured as “Well in Estes”? Send us a note! After our inaugural issue we heard that you want more information about evidence-based complementary and alternative methods that can help improve health and well-being. To that end, we’ve added “Exploring Wellness” and will ask a local practitioner to provide information about their approach to wellness. We are also working to ensure that we include a balance of topics that cover the different dimensions of wellness and a full calendar of wellness related events. If you have a topic you’d like to see covered or know of an upcoming event in the Estes Valley, please let us know. Here’s to a great rest of the summer! Mike Romero, Publisher Dee Robinson, Get Well, Live Well Editor
Inside Wellness Events
Calendar........................................................................... 23
Get Well
Colorado Mindset Transforms ....................................... 4 Empowering Diabetics to Live Well ............................... 6
Live Well
Protect, Check and Refresh Your Skin .......................... 8
Eat Well
Prepare for the Peaks .................................................... 10 Breakfast: The Most Important Veggies of the Day .. 12
Move Well
Well, Look at Those Knees ........................................... 14 Building Balance ............................................................ 15
Be Well
Better with a Buddy ....................................................... 16 Start with Loving Yourself ............................................. 20
Exploring Wellness
There are many approaches to wellness beyond mainstream-Western/conventional medicine that are supported by scientific data found in the National Center for Complementary and Integrative Health (NCCIH) Clearinghouse. Information from local practitioners is not intended to substitute for the medical expertise and advice of your primary health care provider. Any decisions about treatment or care should be discussed with your physician. Chiropractic – Beyond Pain Relief ............................... 21
Community Highlights
Take to the Trails: US Trail Running Conference & Estes Trail Ascent Race ................................................. 22 REI Basecamp at The Stanley Hotel ............................ 17 Mountain Biking in Estes .............................................. 28 A Climber’s Playground ................................................ 30 Try Something New ...................................................... 32 Estes Valley Prescription Trails Maps ......................... 24
Get Well, Live Well Estes
Mike Romero, Publisher
Dee Robinson, Get Well, Live Well Editor
A joint publication of the Estes Park Medical Center and the Estes Park Trail-Gazette Publisher: Mike Romero Editor: Dee Robinson Trail-Gazette Editor: Scott Rowan Advertising: Mike O’Flaherty, moflaherty@eptrail.com Clyde Becker, cbecker@eptrail.com Deb Thelander, tgcirculation@eptrail.com Please address editorial inquiries to GetWellLiveWellEstes@epmedcenter.com GET WELL LIVE WELL ESTES • AUGUST 2016 • 3
Above: The amount of physical activity increases over the program’s 16 weeks. Right: To complete the challenge to try something new, Susan went sledding for the first time in her life. Courtesy photos
Colorado mindset transforms H
By Lesta Johnson, RN, MSN
earing a weight-loss program “changed my life!” may seem a little excessive. However, here in Estes that is exactly the phrase we keep hearing from individuals who have participated in the STATE of SLIM classes at Estes Park Medical Center. The reason behind this is that the STATE of SLIM program goes way beyond just providing food and exercise recommendations for losing weight. Besides what you’d expect from a science-based weightloss program and diet, the STATE of SLIM addresses emotional issues, environmental factors, social pressures, and habits. By the end of 16 weeks, lifestyles have been altered, tools and techniques
4 • GET WELL LIVE WELL ESTES • AUGUST 2016
have been learned and practiced, and lasting friendships have been formed. Class alumni have truly achieved the “Colorado mindset”—finding motivation, expecting success, making healthy decisions, and creating a supportive environment.
Handling Emotional Eating
to eat, assess what is going on and change my response,” said Susan Powell-Henshaw, who completed the STATE of SLIM classes in May. “That’s been a really valuable tool for my success.”
Taking Charge of Your Environment
Your surroundings have a big influence on the decisions Many of us have been condi- you make. The more we engitioned to eat for reasons other neer our home and work envithan hunger. Food becomes a ronment to make healthy eatcelebrator when we’re happy, ing and physical activity convenient and unhealthy and a comforter when we’re upset or stressed out. During options less accessible, the the program, we discuss how easier it is to make healthy choices. to identify triggers, get to the “I was able to let a friend root of emotions and conknow that I wanted to see him sciously deal with feelings in and spend time together but another, more healthy way. that I’d like to do it without all “I’m now able to recognize See MINDSET, pg. 5 when emotions are driving me
Dealing with Social Pressures
The family and friends you’re surrounded by also have an impact on the types of choices you make. Research has shown that you tend to have the same eating and physical activity patterns as the people with whom you spend the most time. One of the big benefits of participating in weekly classes is the support group and connections with others who have similar goals. In fact, our class participants found the camaraderie, connection and accountability to be so valuable that they’ve organized ongoing monthly meetings for State of Slimmers to share information, challenges, and successes. “We had an awesome sense of community in our class and I made some very good friends,” Powell-Henshaw said. “I’m really looking forward to the alumni meetings. It will be great to continue sharing experiences and helping each other be successful.”
ens the neuro-pathways and reinforces the habit. Research has shown that it is much easier to change habits, by removing the stimulus or replacing the response with something else, than it is to simply quit. “Preparation and planning are huge,” Powell-Henshaw said. “They keep me from defaulting into old patterns.”
Long-term Weight Loss Maintenance
STATE of SLIM is the result of years of research by weightloss experts James O. Hill, PhD and Dr. Holly Wyatt from the Anschutz Health and Wellness Center located on the University of Colorado’s Anschutz Medical Campus. They researched what helps people maintain weight loss and studied individuals in the National Weight Control Registry who have lost an average of 66 pounds and kept it off for more than five years. They found six key factors for success: be active every day, fuel up on real food, create your own healthy environment, stay true to your purpose, believe you can succeed, and make healthy living fun. These strategies form the basis of the STATE of SLIM book and classes. Estes Park Medical Center has licensed the STATE of SLIM program and materials Changing Habits Habits can be hard to break from the University of Colorabut that doesn’t mean you are do. Additional information about STATE of SLIM classes stuck with them. Rather than relying on willpower and “just is available at epmedcenter.com/SoS. To register or be saying no” to eliminate bad habits, State of Slimmers learn added to a wait list for a future session call 970-586-2200. how to alter their habits by Lesta Johnson, RN, MSN. has affecting the “habit loop,” a sequence of events that occur a passion for teaching and empowering others to be their below the level of consciousbest. Whether it is improving ness. The habit loop starts when a their well-being, welcoming a new baby into their family, prostimulus is introduced that produces a craving. When the viding excellent patient care, or embracing wellness in a new craving is acted upon, a way, she shares encouragement, reward response is triggered knowledge, and support with in the brain. That release of feel-good hormones strength- everyone around her.
Expert Eye Care for ALL Ages
See all that you can
of the extra food around,” Powell-Henshaw said. “Learning how to move away from an all-or-nothing mindset and that I can have control was a precious gift for me.”
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Mindset from page 4
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Empowering diabetics to live well
I
t’s not often that people with the same chronic illness get the chance to get together and share tips and encouragement for healthy living, but when they do, something powerful happens. A little over two years ago, I joined UCHealth Timberline Medical as a care manager and nurse practitioner, and since then, I’ve had the opportunity to co-lead several Living Well with Diabetes classes here in Estes Park. It’s a topic close to my heart because I am also diabetic. I was diagnosed with Type 1 diabetes when I was 10 and have lived with the disease for 25 years. Helping people take control of their diabetes, instead of the other way around, is my passion. Did you know that nearly 30 million people in the United States have been diagnosed with diabetes? That’s more than 9 percent of the population. An additional eight million people are thought to have diabetes but haven’t been diagnosed. At Timberline Medical, we have many patients with diabetes, and we understand how important good self-care is to their well-being. That’s why we began offering this class. Whether you were just diagnosed with diabetes or have been living with it for decades, if you’re 18 or older, you’re invited to join us for Living Well with Diabetes. During the six-week program, we hold weekly, twoand-a-half hour meetings
with eight to 20 participants. Each class includes a little reading or activity in a workbook produced by Stanford University, and plenty of time for sharing tips, questions and challenges. My partner and I are there to facilitate, but always find that the participants bring a lot of the great ideas to the table. After all, they are living with diabetes day in and day out. Throughout the program, we cover topics ranging from dealing with common symptoms, to exercise, healthy eating, and working closely with your primary health care provider. Although some of the content may not seem new, we try to make it simple and practical. An example is the way we recommend reading food labels. Many people with diabetes have been taught to focus on the number of grams of sugar per serving, but what’s really important is the total number of carbohydrates. That’s the one line item on the food label that’s necessary to calculate insulin dosing, or determining if you want to avoid that food altogether. We also go over trickier details such as understanding lab results well enough to be able to communicate them clearly to health care providers. Each week, group members write down their action plan—the small steps they commit to take before the next session that will move them a little closer to their goals. The action plans pro-
6 • GET WELL LIVE WELL ESTES • AUGUST 2016
vide accountability and more importantly, a sense of accomplishment. They’re so proud when they complete those small steps—which by the end of the six weeks add up to big steps. I can’t overstate the importance of the camaraderie that develops within the group. Those of us with diabetes know the disease is common, yet somehow many of us have few close friends or family members who are diabetic. It’s easy to feel isolated and frustrated. In this class, we get to know others who are dealing with the exact same situations. The resulting feeling of community is rewarding. The bottom line is that LivSee DIABETICS, pg. 34
Learning how to read nutrition information on food packaging is vital for diabetics. Courtesy photo
By Katie Plassmeyer, RN, NP-C
"YOU KNOW YOU RE A REAL RUNNER WHEN 'YOU'RE CRAZY/' BECOMES A COMPLIMENT"
Rejuvinate Body & Mind
-An adage that seems to apply to Estes Park's Asylum of Runners
A few years back, the newspaper had an article that listed the odd names of groups of animals: A murder of crows, a congregation of alligators, an army of caterpillars, a gang of elk, etc. As the local crazy Sunday morning running group gathered that day, it was suggested that this group should be called an Asylum of Runners. That was 12 years ago before heading out on a winter run in the snow, and the name has stuck ever since. It represents these local trail runners well, not only because they are crazy-running winter and summer on many of Estes Park's and Rocky's wildest trails-but also because the name represents the peace that is found while running on mountain trails.
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GET WELL LIVE WELL ESTES • AUGUST 2016 • 7
Protect, Check, Refresh Your Skin
Higher elevations means Colorado residents and visitors need to take skin care precautions more seriously. Photo by Erin St. Martin
P
rotecting your skin from sun damage and burning is vitally important, particularly in Colorado, where the high elevations, thinner atmosphere and closer proximity to the sun make harmful rays more powerful. I recommend that my patients and their families follow a few simple guidelines to protect, check, and refresh for optimum, yearround skin health.
Protect
By Kristin Baird, MD
The entire family should apply a broad spectrum sunscreen with a sun protection factor (SPF) of 30 or higher every day. Especially at higher elevations, the sun’s rays can be harmful in any weather or season, so it is important to apply daily sunscreen with ingredients that include zinc oxide or titanium dioxide. In the summer months or during times of
8 • GET WELL LIVE WELL ESTES • AUGUST 2016
heavy sun exposure, re-apply sunscreen every two hours and keep ultraviolet protection factor (UPF) clothing, hats, and UVblocking sunglasses on hand for every member of the family.
Check A board-certified dermatologist is a partner in maintaining your family’s skin health. Schedule an annual mole and skin check-up so your doctor can “get to know” your skin. That way any changes in skin health can be checked, diagnosed, and treated as early as possible.
Refresh Drink lots of water and moisturize daily to keep your skin, the body’s largest organ, healthy and hydrated during the hot, dry summer months. Follow these simple guidelines and your skin will thank you.
At Salud Family Health Centers, we provide quality and affordable medical, dental and Community Clinic/Family Medicine Dental Clinic: behavioral health care services to keep you and your family healthy.
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Monday-Friday 8am - 5pm Open Thursdays until 8 pm GET WELL LIVE WELL ESTES • AUGUST 2016 • 9
Prepare for the Peaks
Before you head out to conquer a mountain, be sure to prepare your body properly.
P
eople have always been drawn to high and beautiful places. Situated at 7,522 feet above sea level, Estes Park is certainly one of those locations. Each day during our peak tourist season there are thousands of individuals who have traveled to experience our high-altitude environment. They may come to enjoy the striking appearance of the mountains or the character and drama with which the weather unfolds. Perhaps they want to see how different things look and feel above tree-line. Another reason to visit that has been growing in popularity is the thrill of taking on physical challenges such as hiking, trail running, and mountaineering at high altitude. Regardless of your reason to venture into the mountains, there are a few basic principles you can follow to help ensure that you enjoy your time to the fullest.
Photo by Katherine Dumont
Take T k Y Your Ti Time Come to altitude gradually if you can. Ideally, you should not increase elevation by more than 3,000 feet per day. For most tourists traveling from sea level, this can be a cumbersome path to follow. However, a good compromise might be to arrive in Colorado, stay a night or two in one of the Front Range cities such as Denver, and then come to Estes thereafter. In addition, it is best to gradually increase the intensity of your activities once you are here. If you are planning a strenuous hike, arrange it for a few days after your arrival rather than jumping right in on the first day. (One slight caveat to this is that it is common to feel the worst a couple of days after arriving at high altitude. If you are only going to be in the area for a couple of days and cannot wait for acclimatization, it might be best to
10 • GET WELL LIVE WELL ESTES • AUGUST 2016
By Frank D. Dumont, MD, FACP schedule your big hike/effort early in your trip and hope for the best.)
Hydrate Dehydration is a common condition in our high, dry climate, and this is exacerbated by the acclimatization pro-
cess. We lose fluid via urine in an attempt to manage the acid/base balance in the body during acclimatization as well as in an attempt to further concentrate our blood so that we can carry more oxygen for every milliliter of blood delivered to the tissues. We generally think of individuals needing 1.5 liters of fluid per day. If you are new to altitude, it would be good to bump that up to 2.5 liters, and you may need even more depending upon your activities. A good rule of thumb is to drink an additional three-fourths of a liter for every hour of exercise. Keep in mind that the fluid itself is only half of the hydration picture. When we lose fluids through sweat or urine, we lose salt as well; and it is the salt which helps us hold on to the fluid and avoid conditions such as hyponatremia (low sodium levels). See PEAKS, pg. 34
"FOR US, THE BEST WAY TO START EACH PAY IS TO WORK OUT TOGETHER ANP SHARE SOME QUALITY TIME" -Bill & Sherry Ruth, wellness advocates and retired teachers and youth swimming, cross country and track coaches Fitness has always been central to Bill and Sherry's lives. They were both All American swimmers at Springfield (Mass.) College, where they met on their second day as freshmen. After graduating and getting married, they opened a swim club and began their coaching careers. As coaches and educators they sought to be good examples of the healthy-living principles they encouraged students to follow. In the early 80s they decided to take up running and two years later, both competed in the IRONMAN triathlon. When Bill and Sherry eventually retired from teaching and coaching they moved to Estes Park. However, it wasn't long before they were recruited and became involved in coaching youth sports here. There have been many local swimmers, cross country runners and track athletes that have benefited from their expertise and passion. They also contribute to our culture of wellness in Estes Park in many other ways and you can regularly find them at the aquatic center and Tuesday Night Fun Runs at the Stanley sharing their love for life and fitness.
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GET WELL LIVE WELL ESTES • AUGUST 2016 • 11
The most important veggies of the day I
By Chazz Glaze
f you’re like most Americans, you’re not eating enough vegetables. According to a recent government report, most people in the U.S. eat only about 1.5
servings of vegetables per day—roughly half of what’s recommended. Of course, you probably know you’re supposed to eat more veggies. You know they
Carrot Cake Waffles Prep time: 5 to 7 minutes Cook time: 5 to 6 minutes per waffle Total time: 15 to 25 minutes for two waffles Yield: two waffles
Ingredients Dry 1 cup spelt flour (or whole wheat, all-purpose or Bob’s gluten-free) 1 tsp cinnamon 1/2 tsp salt 1/2 tsp baking soda •2 tsp baking powder Wet scant 1 cup milk of choice 2 tsp pure vanilla extract Add Ins 1 cup shredded carrot 1/4 cup raisins optional: chopped walnuts for serving Topping Whipped cream or healthy cream cheese glaze (recipe at right)
Carrot cake waffles are a unique way to introduce vegetables into your diet. Courtesy photo 12 • GET WELL LIVE WELL ESTES • AUGUST 2016
Instructions Preheat waffle iron. Combine dry ingredients well. Mix milk and vanilla together. Pour wet ingredients intro dry and whisk until well combined. Fold in shredded carrot and raisins. When waffle iron is hot, spray lightly with nonstick oil spray. Add 2/3–3/4 cup of mixture at a time. Cook for 5 to 6 minutes each. You can keep ready waffles warm in the oven at 200°F while waiting on others to cook. Top with low/no-fat whipped cream, walnuts, or healthy cream cheese glaze and serve!
Healthy Cream Cheese Glaze Blend together 1/4 cup cream cheese (I like Kite Hill or Daiya non-dairy versions), 1/4 cup milk of choice, 1–2 tablespoons sweetener of choice (I like agave or stevia), and 1 teaspoon vanilla. Makes about 1 cup of glaze.
are good for you. You probably also know that eating vegetables and fruits helps lower your risk for many diseases— from diabetes to cancer to heart disease—but sometimes doing it is just so, well, not appetizing. Maybe you’re a mom who has to bribe her kids to eat just a spoonful of peas. Or maybe you’re a steak-and-potatoes kind of guy who’s never liked vegetables. Or maybe you are one of those few people who do eat 2 to 3 cups of vegetables per day but it isn’t easy and you know that you could do even better (research shows that the more vegetables and fruits you eat, the more your risk for almost all diseases continues to lower). Whatever the case may be, eating vegetables doesn’t have to be torture. In fact, you can eat more vegetables and not even notice it. Two of the best ways I’ve found to increase the number of vegetables I eat in a day are: 1. hide them in my food, 2. eat them at breakfast. Think about it: What do you normally have for breakfast? I’m guessing it’s not a salad or steamed broccoli. More than likely, it’s something like oatmeal, scrambled eggs, toast or a bagel. For some reason, “breakfast” foods don’t normally include vegetables. But if you start including them with the most important meal of the day, you’ll already be off on the right foot to meet your daily recommendations. See VEGGIES, pg. 13
Veggies from page 12 So how do you do that? Well, first you have to think outside of the (cereal) box. Commit to the idea of eating a serving of vegetables at breakfast every day. Then, follow the tips below to sneak them into meals in ways you won’t notice. • Shakes/smoothies: The easiest thing to do is to sneak greens (kale, romaine, spinach, etc.) into your mixture; just be sure to add greens on top of all other ingredients to avoid clogging the blade. If you have a high-power blender, try adding in other whole veggies raw; if you have a regular blender, it may help to soften them up first by lightly blanching/steaming the veggies then cooling in the fridge. Either way, gradually increase the vegetable to fruit ratio as your taste buds change.
A great way to add vegetables to your daily diet is to include them in a new breakfast routine.
to a basic recipe or replace egg/oil with a veggie purée. You shouldn’t need to tweak the recipe any more than that as long as the batter is the right consistency (not too thin and runny or too thick and goopy). Just be sure to Courtesy photo spray your waffle iron first! If you’re still struggling • Purée: If you make your your steel-cut oats, try dicing with ideas, check out my own breakfast baked goods, up some vegetables instead healthy carrot cake waffle like muffins, adding a purée (try spinach, mushrooms, recipe at left. One waffle gives will make them healthier. and Italian herbs or olives and you a half cup of carrots (1/2 Simply cook (steam, boil, sun-dried tomatoes with oreg- serving). bake) peeled vegetables (like ano and garlic). For picky eatIt’s as tasty as any carrot winter squash such as butter- ers, try a smaller size. Some- cake you’ve ever eaten! nut, pumpkin, or acorn; broc- times it’s the texture of Chazz Glaze is the Estes Park coli; spinach; etc.) and then vegetables and the amount at Salud community health edupurée. Portion servings (ice one time rather than the actu- cation liaison. She has a certifcube trays and silicone muffin al taste. Simply add the vegicate in plant-based nutrition pans work great) then use in gies to your oats when you and is a certified personal place of an egg (= 1/4 cup) boil and season with herbs. trainer. She loves cooking, eatand/or oil (replacing 1:1) in • Waffles: Unlike paning, hiking, Zumba, yoga and baked goods. cakes, waffle recipes don’t helping others to live healthier, • Savory oatmeal: Instead need to be as exact. Simply happier lives through good of adding fruit and nuts to add some shredded veggies nutrition and joyful movement.
T
GET WELL LIVE WELL ESTES • AUGUST 2016 • 13
Plyometric training is one form of exercise that can help strengthen the knee and its supporting muscles. Courtesy photo
Well, look at those knees I
f your daily routine consists of bed > bathroom > kitchen > car > work desk > car > kitchen > bathroom > bed, you don’t have to worry too much about your knees. However, if you like to maximize your exposure to the beautiful playground that we all call home, your knees deserve a little more attention and care. The knee is made up of the femur, tibia, articular cartilage, meniscus cartilage, and four major ligaments: Anterior and Posterior Cruciate Ligaments (ACL & PCL) and Medial and Lateral Collateral Ligaments (MCL & LCL). The ACL is an important ligament that provides stability to the knee joint. While it is one of the most frequently injured structures of the knee, its injury is also one of the most easy to prevent. ACL injuries are devastating as they require surgery and a prolonged recovery. It can take from six months to a
By Aaron Florence, DO
year before an individual can return to high-level activities. Athletes who have suffered an ACL injury are at increased risk of developing arthritis later on in life, even if they have surgery for the injury. There are approximately 150,000 ACL injuries in the United States each year. Unfortunately for women, ACL injuries happen most frequently in females. Com-
14 • GET WELL LIVE WELL ESTES • AUGUST 2016
pared to their male counterparts, female basketball and soccer players are two to eight times more likely to suffer an ACL injury.
Why Do ACL Injuries Occur?
Researchers believe that there are external and internal factors associated with ACL injury. External factors include any play where the athlete’s coordination is dis-
rupted just prior to landing or slowing down. Examples of a disruption include being bumped by another player, stepping in a pothole, slipping on lose gravel or a ball deflection. Other external factors which have been studied include the effect(s) of wearing a brace, how certain types of footwear perform on different surfaces, and the playing surface itself. Internal factors include differences in the anatomy of men and women, increased hamstring flexibility, increased foot pronation (flatSee KNEES, pg. 31
Building balance B
alance plays a big role in our safety and performance whether running, hiking, biking, or skiing in the mountains we all love. Our stability can be affected by age, weakness, decreased flexibility, poor posture and dehydration. Estes Park’s elevation has an additional impact due to the effect of altitude on hydration, and the cardiovascular and respiratory systems. Although we can’t control all of these factors, balance can be improved by spending some time working on flexibility and strength. Flexibility in the legs and hips is needed to respond to changes in terrain. Many people have tight calf muscles which reduces the ankle’s range of motion. That can be improved with calf or runner’s stretch and downward dog (a yoga pose). Having strong glutes is important for balance, posture and performance. You can strengthen the three muscles coined “the glutes” with exercises like clam shell, bridging, squats, lunges, and leg lifts when on your hands and knees. The core is key for stabilization, posture, back protection and balance. The primary core muscle is the Transverse Abdominis (TA). The TA encircles the waist like an elastic wrap. It should be activated at all times. While standing, it is gently activated to support posture and the spine. With heavier activities it is contracted harder along with the rest of the abdominal and spinal stabilization muscles. If unsure how to contract your TA, try this exercise
Creating a better sense of balance is key when hiking in Colorado. Courtesy photos
while laying on your back, with knees bent and feet flat on the floor. Place your hands on your waist then gently pull your belly button towards your spine. You should feel the sides of your waist pull inward. Hold this action for 10 counts while breathing normally. Other core strengthening activities to try are Pilates, stand up paddleboard, planks, and exercises on unstable surfaces like a Bosu or an exercise ball. Good balance requires the entire body to work in synchrony. Get your body bal-
anced, get outside and have fun! Iolanthe “IO” Culjak, PT, CEAS, has 21 years of physical therapy experience and has been a Certified Ergonomics Assessment Specialist since 2005. Along with seeing patients at Results Physical Therapy of Estes, IO does worldwide consulting with businesses in ergonomics, wellness and injury prevention with her company Optimum Ergo. In her free time she enjoys, running, hiking, biking, skiing, fly-fishing and spending time with her dog, Amber.
By Iolanthe Culjak, PT, CEAS
GET WELL LIVE WELL ESTES • AUGUST 2016 • 15
Better with a buddy H
Nearly every conceivable form of exercise is better with workout partners. Photo by Dee Robinson
16 • GET WELL LIVE WELL ESTES • AUGUST 2016
By Dr. Scott W. Taylor, DPM
ow many of us are guilty of finding every excuse in the book to avoid exercise? We come home from a long day of work and we’re tired. It’s raining outside. We have to make dinner. We have too much to do. We allow ourselves to let everything else get in the way and take precedence over exercise. And yet we know … we know that exercise is central to wellness and a healthier lifestyle. We know what value there is in carving out a little more time in our day to exercise our bodies. But we don’t do it. How do we go about making exercise a priority in our lives? How do we find the motivation to work a little harder, make exercise stick and become a habit? One good way is to find an exercise buddy (e.g., a spouse, friend, workmate or online source). Research shows that exercise adherence is enhanced with social support during exercise and while watching others exercise. It is also shown that motivation to work harder in cardio exercise was increased when working out in tandem. So not only do exercise buddies get us out the door to exercise, they can also enhance the quality of our efforts. In addition to greater motivation and stronger workout efforts, there are other advantages of forming an exercise partnership: • Better accountability – How many of us are going to leave our buddy hanging alone on the trail or at the gym after we’ve made that commitment to one another? • Higher levels of fitness – Rather than thinking about our own pain or participating in negative self-talk, we focus on keeping up with our partner. Seeking out a buddy with a slightly better fitness level will provide you with the biggest personal fitness gains. • Safety in numbers – With a built in spotter, we push each other to do a few more repetitions than we’d do alone. We are more secure on the trails than we’d be alone. We help each other out with tips to limit injuries related to poor form or over use. • Workouts become more fun – Challenge each other with friendly competition (e.g., a game of one-on-one, a race to the top of the hill). Make wagers to provide greater inspiration. Banter and social chatting during activity also helps reduce boredom. • Less monotony in workouts – Share See BUDDY, pg. 31
REI Basecamp at The Stanley
The Stanley Hotel and REI have partnered to ummer activity planning is in full gear offer a unique experience among adventurers everywhere. for every level of Leading outdoor educator REI Outdoor School and the iconic Stanley outdoors enthusiast.
S
Photo by Isaac Lane Koval/ The Stanley Hotel
By Reed Rowley
Hotel have partnered to offer a wide range of outings, classes and events to hotel guests, local residents and visitors to Estes Park. REI Outdoor School instructors will guide day trips into Rocky Mountain National Park, staff an outdoor concierge called REI Basecamp, and host activities across the property. “The Stanley’s focus to be a health and w wellness center complements how the co-op and REI Outdoor School inspire an outdoor lifestyle,” said John Sheppard, REI divisional vvice president of Outdoor Programs. “From day outings that give hikers a fresh perspective about one of the country’s beloved national parks, to sessions where participants can master the art of s’more making at a roaring campfire, we look forward to offering classes and events for all outdoor interests.” “Each summer, more than 100,000 people stay at and visit The Stanley Hotel. This season is shaping up to be busy and we couldn’t
be more pleased to feature the expertise of REI Outdoor School,” said John Cullen, owner of The Grand Heritage Group and The Stanley Hotel. “The partnership between REI and The Stanley blends two great brands into an exciting new way to experience Estes Park and the Rocky Mountains.” Throughout the summer, REI Outdoor School instructors will host a range of hikes in Rocky Mountain National Park with transportation and gourmet backcountry meals. Small groups will explore some of the park’s most spectacular views and trails that navigate waterfalls, crystal clear sub-alpine lakes and one of the park’s oldest trails through aspen, pine, spruce, and fir forests. At the hotel, REI will host an assortment of classes and events, including “How to Climb a 14er,” “Phone Photography,” “First-Aid Essentials,” and weekly s’mores and whiskey/ wine pairings. Special events will include camp cooking with popular chefs from Estes Park, Boulder and Denver. Geocaching, outdoor games and campfire socials make for ongoing fun on and off the trail. For more info visit stanleyhotel.com/REI. GET WELL LIVE WELL ESTES • AUGUST 2016 • 17
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Start with loving yourself
Investing time in yourself will improve many areas of your life. Photo by Darcy Kiefel / Visit Estes Park
W
hen thinking about self-love or selfcare, it can be useful to start by looking at your own values and beliefs about taking time for yourself. Are you afraid of being—or looking—selfish? Do you value placing other’s needs above your own? Have you been rewarded (internally or externally) for being “selfless” and therefore have internalized this description as part of your identity? I want to strongly encourage you to consider that the most important thing that you can do for others is to make sure that your own tank is full! Think about how differently you engage in your life and with your loved ones when you are rested, calm, emotionally fulfilled, nurtured, etc. vs. when you are exhausted, focused on meeting everyone else’s needs, and stressed out. The people in our lives want us to be
happy, just as we want them to feel loved, respected and valued! Make a commitment to do one thing every day that is just for you. Even if it is simply pulling over on the way to work to look at the sun shining on Long’s Peak. Here are some different areas to practice self-care, and some concrete actions you can take:
Physically
This area seems the most clear-cut, but it’s easy to neglect our physical needs. Remember that, if your body isn’t getting the resources it needs, you won’t be able to accomplish all you hope to in your life. So make sure to schedule time for some kind of regular physical exercise, get adequate sleep, be mindful of good nutrition, and watch your use of substances.
Emotionally
One “simple but not easy”
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By Sarah Hills, LPC, CAC III, CIP, CAI thing that you can do to enjoy life more is to be more mindful. What this means in a nutshell is to be aware of what’s happening in the moment. Be present. Focusing on the future can equal anxiety. Dwelling on the past can mean depression. Find ways to notice and be grateful for what is in your life
now. If you’re able and willing, you might try setting an alarm on your watch or phone for every couple of hours. When the alarm goes off, take a quick second to check in with your body and your environment. Really notice everything about the moment; what you see, what you hear, what you feel – be present. Then you are free to go rushing back to your day. Other suggestions: Be assertive about what you want and need. Say “no” and “yes”! Find balance and fun. Share feelings and be in touch with your priorities and values. Utilize your support systems. Don’t be afraid to seek professional help!
Relationally
Work on your intimacy. Sexually, non-sexually, intellectually, verbally, emotionally and spiritually. Get closer instead of pulling away. Talk with friends/family – you See LOVING, pg. 22
Chiropractic—beyond pain relief P
eople commonly seek chiropractic care for low-back and other musculoskeletal pain, in addition to headaches, and extremity problems. However, chiropractic can help with much more. Chiropractors use their training as nervous system doctors to help patients restore good health. The nervous system is fundamentally critical for optimal health. When the nervous system is compromised the body doesn’t function as well and moves away from health. Even if a person is eating right, exercising and maintaining a healthy outlook on life, if there is pressure on their nervous system, they are missing a key component to being healthy. Chiropractors focus on the source of problems, tracing symptoms back to nerve pressure. Removing the pressure on a nerve allows patients to heal and stay well. This is how chiropractic seeks to help the body heal from the inside out. By making adjustments to the spine or other joints, chiropractors correct alignment problems. These corrections remove the pressure on a nerve to alleviate pain, improve function and support the body’s natural ability to heal itself. When addressing the nervous system, it is important to utilize as many objective criteria as possible to determine where nerve pressure exists and how it can be corrected. Focusing treatment in this manner generally allows patients to get better faster and hold their adjustments longer. That is why a typical first visit at Spencer Family Chiropractic includes: health history, full spine x-rays (used to see which
On a first visit, most chiropractors will discuss your health extensively and will likely take an x-ray of your spine. Courtesy photo
By Grant Spencer, DC, and Jill Spencer, DC way the bones have tipped cations to care), exam and and twisted out of place, diag- adjustment. nose degenerative disc or One misconception about joint disease and contraindichiropractic is that once you
start, you always have to keep going back. Although a new patient can require several visits to establish and make a change, once that change is made, less care is required to maintain it. Especially when a patient comes in with significant symptoms, relief may not come immediately. Those changes come much in the same way that building muscle takes more than one trip to the gym. Conversely, once a patient is well, maintenance can be used like changing a car’s oil to keep things running See PAIN, pg. 22
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Take to the Trails
Loving from page 20
need to be open to saying that you’re concerned about someone, as well as willing to listen when they express concern about you.
Spiritually
Meditate, pray, find a sense of “greater than” and meaning. Writing each day in a gratitude journal can be helpful.
Occupationally
An inspiring view from along the Estes Trail Ascent Race.
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Photo by Walt Hester
ove trail running? We do too! Whether you’re an experienced trail runner, an ultra-marathoner, a trail newbie, a trail race director, or somewhere in between, the fourth annual U.S. Trail Running Conference is for you. The conference, hosted by Active at Altitude and the American Trail Running Association, takes place September 28 to October 1 at the historic Stanley Hotel. The two and a half days dedicated to trail race directors feature round table workshops with expert panelists and information for race directors of new and established races. Saturday, October 1, is tailored to trail runners, with interactive workshops, a beginner trail running session, trail running techniques, and an expo with all of the latest shoes and trail gear. Details and registration are available at ustrailrunningconference.com. After the conference, test your abilities at the spectacular Estes Trail Ascent! Featuring panoramic views of the Rocky Mountains, this celebrated trail race offers 5.8 miles of absolute inspiration. After initially climbing through a dense conifer forest, runners summit among aspen groves with expansive vistas of the Continental Divide. The descent is rolling and ends with a fully unobstructed view that is sure to leave a positive memory. This is why you love to run on trails! You’ll be greeted at the finish line with a full breakfast buffet and have an oppor22 • GET WELL LIVE WELL ESTES • AUGUST 2016
Do a check-in here. Are you working too much, or too little? What would it take to feel satisfied with your work? What are your expectations about work and are they realistic? Balance is again key! When we start with loving ourselves, we truly can offer so much more to others. Good luck! And TAKE GOOD CARE! Sarah Hills, LPC, CAC III, CIP, CAI, is a seasoned therapist, addiction counselor, and Certified ARISE Interventionist. Her therapeutic approach is very client-centered and she considers herself to be a “reality-based” therapist, utilizing whichever tools seem best suited to helping her client reach their therapeutic goals. Her collective experience has allowed her to intervene with families at many levels and enabled her to work with the myriad of problems that go along with addiction.
Pain from page 21 By Terry Chiplin and Belle Morris tunity to win great raffle prizes from our generous sponsors. Considered a favorite among local and state wide runners, this great experience is one you don’t want to miss! Register for the Estes Trail Ascent race at epmarathon.org/trail-races/estestrail-ascent-run.
smoothly. Chiropractic is a great tool for enhancing health, in addition to treating occasional pain. Dr. Jill Spencer, DC, and Dr. Grant Spencer, DC, have a wellestablished wellness practice in the heart of Estes Park. In the nine years of practice they have enjoyed all the mountains have to offer including skiing, hiking, gardening, boating, camping and fishing. They have twin 3-year old children who, in addition to receiving chiropractic and eating well, they take into the outdoors regularly.
Wellness Events RECURRING
• Tuesday Evening Fun Runs 5K community run from The Stanley Hotel, Steamers Café 5:45 p.m. every Tuesday, rain, snow or shine • Third Tuesday Reading is Doctor Recommended Book Club Discuss a different healthrelated book each month 7-8:30 p.m. | Third Tuesdays of the month, Sept.-Dec. • Wednesday Morning Trail Runs Join the EP High School Cross Country Team on various trails around Estes 6:30 a.m. | Wednesdays, June-mid-Aug. • Thursday Estes Valley Farmer’s Market 8 a.m. to noon in Bond Park | Thursdays, June-Sept. • Thursday Evening Group Ride No drop ride – course determined by riders Leave by 5:30 p.m. every Thursday | Via Bicycle Café, 1751 N. Lake Ave • Thursday Evening Trail Runs 5K community run on various trails around Estes 5:45 p.m. every Thursday • Saturday Morning Group Rides Course determined weekly by riders who show up Leave by 10 a.m. every Saturday | Via Bicycle Café, 1751 N. Lake Ave • Saturday Morning Yoga in the Park All levels and abilities welcome 11 a.m. to Noon| Saturdays, July-Sept. | Baldwin Park, W. Riverside Dr.
AUGUST • Saturday, Aug. 6 Single-Track Trail Building Hermit Park Open Space | 8 a.m. to 3 p.m. • Wednesday, Aug. 10 Healing Hike of Reflection to Bible Point YMCA of the Rockies Livery parking lot | 9 a.m. • Thursday, Aug. 18 Yoga Workshop: Transitions that Defy Gravity Estes Park Yoga | 6:30 to 8 p.m. • Monday, Aug. 22 Longs Peak XC Meet Estes Park High School
SEPTEMBER • Friday, Sept. 2 Hike with a Naturalist: Lone Pine Lake 1895 Fall River Road • Monday, Sept. 5 to Thursday, Sept. 8 Rhythms of Nature Yoga Retreat YMCA of the Rockies • Thursdays, Sept. 8 to Oct. 27 Food for Life Cancer Prevention and Survival cooking classes Salud Family Health Center, 1950 Redtail Hawk Dr. | 5:30 to 7:30 p.m. • Friday, Sept. 9 Hike with a Naturalist: Bear Lake to Fern Lake Trailhead 1895 Fall River Road • Wednesday, Sept. 14 Healing Hike of Reflection around Lily Lake Lily Lake trailhead | 9 a.m. • Thursday, Sept. 15 Yoga Workshop: Integrating Arm Balances & Inversions into Your Flow Estes Park Yoga | 6:30 to 8 p.m. • Friday, Sept. 16 Hike with a Naturalist: Pear Lake 1895 Fall River Road • Saturday, Sept. 17 Unplugged Family Boot Camp YMCA of the Rockies • Saturday, Sept. 24 Running of the Bulls Lake Estes Marina • Friday, Sept. 30 Estes Park Color Run Estes Park High School | 3:45 p.m. start | registration closes Sept. 25 • Thursday, Sept. 22-Sunday, Sept. 25
YOUR HEALTH AND
FITNESS HOME
Become a member!
Spacious facility • Free weights Exercise classes • Great views while you workout! 1230 Big Thompson Ave. Estes Park, CO.
970-577-1900
rockymountainhealthclub.com M-F 5am-9pm • S-Sun- 8am-4pm
Gentle, effective approach to
healthcare YOUR PARTNER IN
HEALTH AND WELLNESS
Yoga Journal LIVE! Colorado YMCA of the Rockies • Wednesday, Sept. 28 to Saturday, Oct. 1 US Trail Running Conference The Stanley Hotel
OCTOBER • Saturday, Oct. 1 Rut Run 5K Bond Park | 8:30 a.m. registration, 9 a.m. start • Sunday, Oct. 2 Estes Trail Ascent Ravencrest Chalet and Conference Center | 10 a.m. • Friday, Oct. 21 Sports & Fitness Expo Estes Park Events Center at Stanley Park
Acupuncture, Chinese Medicine, Nutrition, Wellness.
FREE CONSULTATIONS Online scheduling! 351 Moraine Ave., Estes Park. estesparkacupuncture.com
970-577-9725
MELISSA ROBERTS MSOM, L. Ac.
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Public Recreational Facilities
www.EVRPD.com GOLF
18-hole 970-586-8146
9-hole 970- 586-8176
ESTES PARK GOLF COURSE 1480 Golf Course Rd. (Hwy #7 & Golf Course Rd.) Phone 970-586-8146 ext 0
PRESENT THIS COUPON FOR OUR 2016 SPECIALS June 13 THRU August 31/Green Fee and Cart $60 (Sun-Thur after 12pm) September 1 THRU September 30/Green Fee and Cart $55 (Weekdays only) October 1 THRU November 1/Green Fee and Cart $50 (Any Day) (not valid on holidays or special events) TEE TIMES Taken 7 Days in Advance
e-mail: 18hole@golfestes.com web site: www.golfestes.com Enjoy your round surrounded by majestic mountain views!
PRESENT THIS COUPON FOR $4 OFF YOUR GREEN FEE AT THE LAKE ESTES 9-HOLE GOLF COURSE Weekdays after 11am (expires 9/18/2016) 690 Big Thompson Avenue - (970) 586-8176 Pro shop at the 9-hole course GET WELL LIVE WELL ESTES • AUGUST 2016 • 27
Mountain biking in Estes
Little Valley is home to one of the best mountain bike trails in the Estes Park area. Photo by Josh Cramer
By Josh Cramer
E
stes Park isn’t known for mountain biking but if you know where to look, there are a wide variety of single-track and double-track mountain biking options available in the Estes Valley. Estes Park has a very active cycling community engaged in road, gravel, and mountain biking. The Estes Park High School Mountain Bike Team (EstesMTB.com) is officially sanctioned by the Colorado High School Cycling League and includes 10 student riders plus coaches. Starting in August, the team practices weekly in and around Estes Park. One of our favorite places to ride is the National Forest area above Little Valley. It is currently closed to
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vehicles and features a variety of forest service roads, trails, single-track, and double-track. Access to this area is guarded by a short and steep jeep road, but it’s worth the initial effort to access this area. Lately, I’ve been starting rides at Little Valley and heading south towards Meeker Park on Pierson Park Road. This adventurous ride involves bushwhacking past the massive washout on the back side of Twin Sisters and connecting into Pinewood Springs or looping back through Homestead Meadows. Advanced riders can easily create 30- to 50-mile backcountry routes in this beautiful and seldom accessed area. The Larimer County trails team is currently
building a new dedicated mountain bike trail in Hermit Park that is to be completed in 2017/18. (Find information about volunteering for their August 6 trail-building day at larimer.org/openspaces20th.) Even before the new trail opens, Hermit Park/Homestead is a very fun ride that’s worth checking out. Another short and sweet family friendly ride is the Homer Rouse Trail at the south end of Fish Creek Road. This area features a very nice single-track section as well as a doubletrack trail that tops out near Lily Lake and is perfect for beginners. Drop us a line through our website if you’re interested in riding with the team or sponsoring a rider for the season!
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A climber’s playground
T
he Estes Valley and surrounding high peaks of Rocky Mountain National Park provide world-class climbing and hiking. The area’s unique distinction is that we have climbs and hikes for all ability levels with relatively easy access. Here you don’t have to hike for hours to start your adventure. Adventurists from all over the world plan their vacations year-round to sample what our area has to offer. Climbers are treated to a virtual candy store of options to satisfy their passion and hone their skills. Our Rockies have become a one-stop destination for climbers of all ability levels, rivalling and in some ways surpassing the mighty Alps. Just north of the Estes Park village you’ll find many fine routes to enjoy on Lumpy Ridge. Within this sublime ridge that runs East and West along the valley is the famous Twin Owls rock formation. Twin Owls has climbing routes of all grade of difficulty and offers a stunning view of Estes Park from the top. Each summer there are route closures to protect nesting peregrine falcons, so be sure to check with local climbing schools or RMNP before planning an ascent on any of the Lumpy Ridge routes. A favorite RMNP attraction is to spend a day bouldering on the rocks in Chaos Canyon. For those not acquainted with the term, bouldering is when a climber attempts to scale a small rock or boulder without a rope, generally going no more than 10 feet off of the ground. Bouldering requires the utmost concen-
By Harry Kent tration due to the route finding and need for meticulous sequencing of hands and feet to achieve success. You may have seen hikers on the trail wearing large foam mats, or crash pads, as a backpack. Those pads serve as a safeguard when bouldering to catch a climber when they jump down or slip and fall off the boulder. There is no question that the showcase piece of our entire mountain area is the famous Longs Peak. Being the highest mountain in Rocky Mountain National Park, it stands at 14,259 feet and is on a bucket list for many climbers and hikers. Offering routes for novice hikers to the most talented climbers, Longs Peak has something for everyone. No other fourteener has as difficult and extreme of a high mountain vertical wall as Longs Peak’s diamond face. Rising above Chasm Lake more than 1500 feet, it serves as a test piece for climbers. But if hiking is your choice, you can scramble the “keyhole” route to the summit later in the summer without the use of a rope. Early in the season however, even this
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Bouldering is one of the popular pastimes in Estes Park. Photo by T.J. Sanford / KMAC
less-difficult route can be treacherous and inexperienced parties may want to consider hiring a guide. No matter the type of adventure you take or which trails/routes you choose, conservation is extremely important. The great numbers of people visiting our valley and RMNP have an impact on this beautiful place. It is up to each and every one of us to do our part in taking care of this special place in order to preserve it for future generations. There is great information and handouts easily obtained in local shops and at RMNP visitor center
describing how to be good stewards of our public lands. Come for adventure. Sample our area’s offerings. Enjoy the mountains and what they give to us all. Harry Kent is a professional mountaineer and the owner and director of Kent Mountain Adventure Center (KMAC) Estes Park’s year-round climbing school and guide service. Harry has spent his entire adult life living, working and playing in the mountains, introducing thousands of people both young and old to the challenges and rewards of outdoor adventure. KMAConline.com
Knees from page 14
Buddy from page 16
footed), hormonal effects, and variations in the nerves and muscles which control the position of the knee. Anatomical differences between men and women, such as a wider pelvis and a tendency towards “knock knee,” may predispose women to ACL injury. Women also tend to have knees that are less stiff than men, placing more forces on the ligaments. In addition, the female hormone estrogen may relax or allow stretching of the ACL, thereby predisposing female athletes to ACL injury.
ideas regarding new routines and exercises to keep things interesting. Identify and try new routes together. Try new classes or equipment at the gym together (a fitness partner can make this less intimidating). To reap all of these benefits, how do we select our exercise buddy? It is important to find someone with similar goals, fitness level and schedule. Finding a partner with resilience and determination to stick to the game plan is also helpful. Pick someone who is reliable in many aspects in their life. Those individuals are the ones that are most likely to be reliable in their commitment to your common goals. Once you have identified a good candidate, discuss with them what you hope to achieve by working together and make a pact that you’ll achieve those things together.
balls of the foot with the knees flexed and the chest over the knees are extremely important, in addition to proper knee positioning that prevents inward buckling. Balance training commonly involves use of wobble or balance boards. On-field balance exercises may include throwing a ball with a partner while standing on one leg. To improve single-leg core strength and stability, athletes perform exercises such as jumping and landing on one leg with the knee flexed and then momentarily holding that single-leg squat position. Prevention of ACL Just as these types of Injury drills and exercises are Several prevention probeing adopted by coaches grams have been developed as part of warm-up during in an attempt to decrease team practices, you can benthe incidence of noncontact efit from making them a ACL injuries. Current preregular part of your exervention programs focus on cise routine. proper nerve/muscle conTake care of your knees trol of the knee using techand you can steer clear nique specific plyometrics, of ACL injury and keep balance, and strengthening/ your adventures going stability exercises. Additionstrong. ally, dynamic warm-up and Aaron S. Florence, DO, stretching techniques are an arrived six years ago in Estes important part of any athletPark. He has instructed hunic activity and prevention dreds of female athletes in his program. ACL and knee injury prevenPlyometrics increase mustion course. He completed his cular power using rapid, training as an orthopaedic powerful movements which surgeon at the Lake Tahoe first lengthen a muscle and Orthopaedic Surgery Sports then shorten it. An example Medicine Fellowship, providis jumping off of a small box ing care for the United States and immediately jumping Olympic Ski and Snowboard back into the air after conteams, elite and recreational tact with the floor. athletes and high school athHigh-intensity, techniqueletes and teams. During his specific plyometrics may be orthopaedic surgery residenkey in reducing the number cy, he worked closely with curof ACL injuries. rent and former team physiTo be most successful, cians and team consultants of plyometric training should the New York Jets, New York be performed more than Yankees, New York Islanders, once per week for a minithe PGA, U.S. Figure Skating mum of six weeks. Proper Association, U.S. Open (Tenlanding techniques which nis) and numerous high emphasize landing on the school and collegiate teams.
Write down your goals and seek to monitor your progress towards them as one. By simply adding others to our fitness regimen, we might finally make the exercise habit stick and reach new heights in our fitness levels while we’re at it. Exercising in numbers can even make the process fun! An exercise buddy might be the key to unlocking a whole new YOU! Scott Taylor, DPM, is an avid runner, swimmer, and cyclist, Dr. Taylor joined Estes Park Medical Center in January of 2010. He obtained his Doctor of Podiatric Medicine from the California College of Podiatric Medicine in San Francisco, California and completed his residency at Phoenix Baptist Hospital in Phoenix, Arizona. Dr. Taylor is board certified by the American Board of Podiatric Medicine.
YOUR PATH TO BETTER HEARING CALL FOR A FREE CONSULTATION
970-577-1134
• • •
L
N
Susan Day, M.S., FAAA Board Certified Audiologist Stop by or Call M-TH 9:30-4:30 • SAT 9:30-4:30 Peak To Peak Plaza 343 South Saint Vrain Ave., Suite 7
970-577-1134 • sday@esteshearing.com www.esteshearing.com
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Try something new
Pickleball is ideal for older athletes because it is easy on the joints. Photo by Dee Robinson
R
egular Exercise is one of the best things you can do for your health. However if your routine consists of only one form of exercise, you could benefit by shaking things up and trying something new once in a while. You’ll work different muscles, burn more calories and possibly find a fun new activity to love. We’ll regularly be showcasing some of the different options available in Estes Park. Give them a try!
Pickleball Although pickleball is ideal for seniors because of its low impact on joints, it’s gaining popularity as a multi-generational sport and is part of our local schools’ physical education curriculum. It is played on a badminton-sized court with a plastic whiffle ball and paddles that are between the size of a ping-pong paddle and tennis racquet. The game is fairly easy to learn, with simple rules, however it
can become fast-paced and competitive as players gain experience. Estes Park has an active pickleball community that gathers to play several days a week year-round. Visit usapa.org/places-to-playpickleball for a current listing of days, times and locations. Newcomers are welcome, even if you don’t have a paddle or ball.
builds strength, and improves flexibility and balance, making you less injury prone. Pilates mat classes are done on a yoga mat with little to no equipment. Join Ravit Michener, Pilates teacher and certified wellness coach, at Rocky Mountain Health Club on Tuesday and Thursday mornings at 8:30 am for an intermediate class. Beginners are welcome and modifiStand-up Paddleboard cations are always offered to Yoga adapt the level of difficulty. Yoga on a stand-up paddleIf you participate locally in board (SUP) is a fun practice an activity that you think othwith serious benefits. The ers should be introduced to, estesparkyoga.com for unstable platform requires let us know about it at more core engagement and a details on this new offering, GetWellLiveWelldifferent quality of focus than as well as free Saturday Yoga Estes@epmedcenter.com. practicing on dry land. While in the Park and other studio Dee Robinson is a local marclasses. it adds challenge to some keting communications conmoves, the sensation of float- Pilates sultant, Estes Park Nonprofit ing can be very calming in Resource Center board memPilates consists of precise restorative poses. This sum- movements synced with your ber and Bobcat Booster Club mer SUP yoga is being intro- breath. The exercises flow member-at-large. She regularduced on Lake Estes by Mya from your “powerhouse” or ly practices yoga and enjoys Izzolena, a teacher for Estes core to develop control, con- hiking, biking and exploring Park Yoga. Rented boards the world with her husband centration, and endurance. and son. Pilates is easy on the joints, will be available. Check
32 • GET WELL LIVE WELL ESTES • AUGUST 2016
By Dee Robinson
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GET WELL LIVE WELL ESTES • AUGUST 2016 • 33
Diabetics from page 6 ing Well with Diabetes is empowering. It develops participants’ self-confidence. It improves lives. If you have diabetes and could use a little help staying healthy, active and living a full life, I hope to see you in our next class. The next Living Well with Diabetes class begins September 7. The class meets from 1:30 to 4 p.m. on Wednesdays for six weeks at the Estes Park Senior Center.
For more information or to register, call the Estes Park Senior Center at 970.586.2996. Katie Plassmeyer, RN, NP-C, is the care manager and certified nurse practitioner at UCHealth Timberline Medical (131 Stanley Ave., Suite 202, in Estes Park). She helps people with chronic conditions get the tools and support they need to get well and stay well.
y
Peaks from page 10 Trying to achieve a balance of fluid and salt intake can be accomplished with sports and electrolyte replacement drinks.
Fuel up
With regard to food, the best advice is to focus on healthy carbohydrates such as those contained in fruits, vegetables and whole grains. These move through the gut more quickly than proteins and fats and are less likely to cause gut distress at altitude. In addition, carbohydrates are easier for your body to convert into usable energy, so they are a more efficient fuel during high altitude activities. Remember, it is important to have enough fuel to keep you going during your day, but it is best not to over-indulge. A larger, heavier meal diverts blood to the gut, and this decreases your ability to deliver oxygen to other areas of the body. It also significantly increases the likelihood of nausea, abdominal pain, and diarrhea.
What to Avoid
When spending time in high altitude environments, avoid or minimize alcohol, as this can hinder the body’s ability to acclimatize. Similarly, avoid sedating medications including pain medications
The best advice is to focus on healthy carbohydrates such as those contained in fruits, vegetables and whole grains.
WORLD CLASS DERMATOLOGY Just around the corner EPMC Specialty Clinic
LakeLovelandDermatology.com 970-667-3116
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: such as opiates, anxiety medications such as benzodiazepines, and sleep medications. These decrease respiratory drive. When the brain senses lower oxygen levels, the respiratory drive signals the lungs to breathe faster and deeper. The above medications (and alcohol) interfere with this response and thus further predispose you to altitude related illness. When following these suggestions, the human body has an amazing ability to withstand the stresses of being at altitude. So enjoy the beauty of the mountains and the challenge of the climb. Just plan ahead, give your body time to adjust, and maximize your body’s ability to acclimatize.
34 • GET WELL LIVE WELL ESTES • AUGUST 2016
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After 22 years in business, Greg Barton is proud to show off Rocky Mountain Pharmacy’s new location. Greg felt Estes Park needed a standalone pharmacy so he moved Rocky Mountain Pharmacy four doors down and opened up Bart’s Liquor in our original location. Rocky Mountain Pharmacy continues to be more than just your neighborhood pharmacy. Our services include: Best Over-the-Counter selection in town Durable Medical Equipment • Diabetic supplies and support Personal consultations • Vaccinations
Rocky Mountain Pharmacy is also the home of our very own Rocky Mountain High Creams created specially for Colorado’s dry air. Greg and the Rocky Mountain Pharmacy staff are excited to continue their work serving Estes Park.
Karolee McLaughlin, musician
Family medicine Urgent care
I had a hole in my heart.
Who’s on your team matters. It did for Karolee. The family medicine providers at UCHealth Timberline Medical partnered with Karolee through her diagnosis, heart surgery and recovery, giving her the tools she needed to focus on healing. Hear the rest of her story at uchealth.org/timberline-medical. From routine care to complex conditions, UCHealth Timberline Medical offers Estes Park a patient-centered medical home.
Welcoming new patients. Offering same day appointments.
970.737.4112 | uchealth.org/timberline-medical 970.737.4112 131 Stanley Ave., Suite 202
uchealth.org/timberline-medical
GET WELL LIVE WELL ESTES • AUGUST 2016 • 35
GET BACK
ON THE TOP OF YOUR
GAME
Whether it is the game of life or the actual playing field, we’ll get you back in the game.
At Estes Park Medical Group we are committed to getting you back on your game!
Aaron S. Florence, DO
Michael Grant, MD
Orthopaedics & Sports Medicine
From weekend warriors to competitive athletes or someone who wants to regain an active lifestyle, Estes Park Medical Group (formerly Family Medical Clinic) can help you get back to what really matters; returning to your normal, healthy routine as soon as possible. Understanding the nature of your injury, your pain, your overall fitness level as well as your recovery goals is just the beginning. The highly skilled orthopaedic physicians will take an integrated approach to injury repair, treatment, and recovery by creating a customized treatment plan. Dr. Grant and Dr. Florence are both board certified by the American Board of Orthopedic Surgeons.
The physician's expertise includes: • • • • • •
Sports medicine Arthroscopy Total join replacements Fracture care Shoulder injuries General orthopaedics
The healthcare facility also houses state-of-the-art MRI and CT scanners, as well as physical therapy and rehabilitation. At Estes Park Medical Center Dr. Florence and Dr. Grant work alongside a diverse team of physical therapists who are part of your custom care plan for treatment. As a team, they will help you develop a custom treatment plan that includes recovery as well as an integration of a variety of modalities.
Official Physicians of the Estes Park Rooftop Rodeo. Estes Park Medical Group 555 Prospect Avenue, Estes Park, CO 80517 (970) 586-2317 • www.epmedcenter.com 36 • GET WELL LIVE WELL ESTES • AUGUST 2016