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June 20, 2013

HealthLine Of Northern Colorado


What you put in your body affects what you get out of it.

FOOD HEALTH EDITION + Journaling for Weight Loss + Salmon with strawberry salsa + New, noteworthy food products

No matter where you are in northern Colorado... we’re here for you. With more than 40 physician choices in clinics throughout northern Colorado, Colorado Health Medical Group is here to meet your primary health care needs. Looking for a doctor? Immediate appointments may be available. Call today. FORT COLLINS Family Health Care of the Rockies (New location) 2121 E. Harmony Road Suite 230 970.392.4752

LOVEL AND Foxtrail Family Medicine (Partnership of University of Colorado Health and Associates in Family Medicine) 1625 Foxtrail Drive 970.619.6900

Poudre Valley Internists 4674 Snow Mesa Drive, Suite 100 970.392.4752

Colorado Health Medical Group Primary Care 3850 N. Grant Ave., Suite 200 970.392.4752

Colorado Health Medical Group Internal Medicine 1106 E. Prospect Road, Suite 100 970.392.4752 GREELEY Greeley Medical Clinic 1900 16th St. 970.392.4752 Peakview Medical Center 5881 W. 16th St. 970.392.4752

Dr. Kevin Felix

Medical Clinic at Centerra North Medical Office Building 2500 Rocky Mountain Ave. 970.392.4752 Colorado Health Medical Group Primary Care 1327 Eagle Drive 970.392.4752 WINDSOR Windsor Medical Clinic 1455 Main St. 970.392.4752

Dr. Susan Agrama Dr. Eric Hess

Poudre Valley Medical Group is now Colorado Health Medical Group.




Shelf Life: New, noteworthy food products Page 4

The food journal: A little tech could make it stick Page 14 â–˛

also inside

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

For advertising information contact:

FITNESS: Parkour allure ...........................................8

FOOD: Pair salmon with strawberry salsa........12

UNCOMMON SENSE: Retiring from work a personal decision ................................10

HEALTH CALENDAR .................................16 HEALTH BRIEFS.......................................17

Linda Story, advertising director: 970-635-3614

For editorial:

Misty Kaiser, 303-473-1425

on the cover EAT YOUR WAY LEAN: What you put in to your body affects what you get out of it

_________ PAGE 6

Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado


SHELF LIFE: New, noteworthy food products By Judy Hevrdejs, Chicago Tribune (MCT)


Mix up slushies with the Zoku Slush and Shake Maker. Set the inner core


upright in a freezer (one that chills at 0° Fahrenheit) for six to 18 hours, then slip it into its outer sleeve, pour in chilled liquids (sweet coffee, chocolate milk, juice) and add elbow grease plus Zoku’s plastic spoon to scrape down the cup’s walls. After seven minutes (perhaps an eternity for kids), you’ve got a slushy refresher. A caveat: Artificially sweetened beverages don’t work well. The three-piece set (inner core, sleeve, spoon), is BPA- and phthalate-free and comes in several colors. $19.95, williams-sonoma. com.

Hummus, that garbanzobased dip, gets a makeover from the Eat Well Enjoy Life team. They substitute white beans, black beans, lentils or edamame for the classic garbanzo. Most come with a savory topping. Roasted pine nuts and herbs top a white bean “hummus,” for example (it’s delicious), while sunflower seeds and apricot finish spicy yellow lentils. There are three edamame versions; our favorite has a red pepper and toasted sesame topping. Suggested retail price for a 10-ounce container is $4.99. Store locater:


Add a baked, gluten-free Van’s Whole Grain Cracker to your party-planning list this summer. There are a trio of flavors to choose from, each based on a blend of gluten-free oats, brown rice, millet, quinoa and amaranth: Multigrain and our two favorites, Lots of Everything! (with sesame, poppy and caraway seeds plus dried onion and garlic) and Say Cheese! (it’s got a nice cheddar tang). A 5-ounce box has a suggested retail price of $2.99. Store locater:


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4 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Thursday, July 18, 2013



Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado




EAT Your Way Lean By Dominique Del Grosso, Healthline

They say, “Abs are made in the kitchen.” Although cliché, the saying holds weight, literally. Of course exercising and building lean muscle mass is necessary to achieve a healthier, fitter physique, but the foods you put in your mouth play a major part in results, too. Unfortunately, it’s not realistic to mindlessly eat and keep trim and toned. But, it is possible to enjoy the food you eat without deprivation, adhering to a costly, restrictive or popular diet plan you

can’t keep up with now and in the future. Eating clean is not a fad. It is not a diet. It’s a way to eat your way lean for the long-term.


Paula Clark, a family nurse practitioner, adjunct professor at the University of Northern Colorado and nutrition consultant in Loveland says, “It is a commitment to making the majority of one’s diet to be fresh, healthy and unprocessed or minimally processed foods on a regular

6 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

basis. This works because it generates in its participants, a feeling of well-being, calm, energy, strength and confidence.” Maintaining this lifestyle is actually just a different way of thinking about the food we already eat, the way we prepare it and its nutritional content. Eating clean boils down to common sense, preparation and staying committed to the goals you set, mixed with the tenacity to inform yourself about nutrition and health as well. With any change, give yourself time to adjust. Be

Thursday, July 18, 2013

patient. We all have to start somewhere, and Clark recommends we begin by reading, researching and acquiring a basic understanding about food and caloric principles. “Become comfortable reading food labels,” she says. “It (eating clean) becomes easier and easier to do as time goes on because participants physically feel so good eating this way. The foods are simple to prepare and take little time to gather for eating away from home.” Taking the lead from Tosca Reno’s book and



philosophy, “The Eat-Clean Diet,” Diet ” Clark recommends using the following guidelines and approach to the foods you eat: • Eat five or six small meals every day • Eat every two to three hours • Combine lean protein and complex carbohydrates at every meal • Drink water • Never miss a meal, especially breakfast • Carry a cooler with clean foods to work or other places when you will be gone for more than a few hours • Avoid all over-processed, refined foods, especially white flour and sugar • Avoid saturated and transfats • Avoid sugar-loaded drinks, sodas and juices

• Consume adequate healthy fats each day • Avoid alcohol (another form of sugar) • Avoid all calorie-dense foods that contain little or no nutritional value • Depend on fresh fruits and vegetables for fiber, vitamins and minerals • Avoid super-sizing portions


Sound easy, overwhelming or too mentally exhausting? Well, the truth is, change is hard. However, there’s hope. In fact, Clark says that although every person will feel results, energy and excitement about eating clean in time, many people feel great the first day. Think of it this way, eating clean is about consuming whole foods. The less processed, the better it

is. When eating clean, you simply purchase purchase, prepare prepare, approach and consume food in a different, healthier and more informed way. Sure, it may take time, energy and commitment to exchange your old eating habits for new, clean ones, but it’s a process worth the rewards. And, although it’s tempting to fall off the wagon, make excuses or lose motivation, just remember: Eat clean to get lean. For more information about clean eating, Clark recommends reading the book, “The Eat-Clean Diet” by Tosca Reno and researching the topic of clean eating online for a variety of recipes, blogs, forum discussions and other resources.

“It is a commitment to making the majority of one’s diet to be fresh, healthy and unprocessed or minimally processed foods on a regular basis.” - Paula Clark, nurse practitioner, adjunct professor at the University of Northern Colorado and nutrition consultant

R ecovery in mind, body and spirit. To learn more, call (970) 624-5458.

All faiths or beliefs are welcome.

Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado




Running, jumping, tumbling in urban settings part of

PARKOUR ALLURE Aaron Evans, from left, Michael Hartwig and Aaron Burns sail over the cement walls at O’Donnell Park in Milwaukee, April 20, 2013. All men are avid practitioners of “parkour,” a form of physical movement typically performed in urban spaces where only a practitioner’s body is used to propel, leap and fly over obstacles. (Kristyna Wentz-Graff/Milwaukee Journal Sentinel/MCT)

By Meg Jones, Milwaukee

obstacles as efficiently as pos- ing, leaping, vaulting, twirling, sible. There’s a wall - how do I somersaulting - it’s all part of get over it?” said Albrecht, 22. turning the urban landscape Luke Albrecht doesn’t see into an individual obstacle On a recent sunny day, the walkway around the Betty Albrecht demonstrated course. The discipline’s Brinn Children’s Museum origins date back 25 years to parkour. He started on grass in downtown Milwaukee like France and the name is deat the back of the museum, others do. rived from the obstacle-course leaping seven feet up a wall, Where most people see method of military training pulling himself up to vault steps, iron railings, ramps and over a ledge, running across called parcours du combatconcrete walls, Albrecht sees the walkway to the railing and tant. Parkour enthusiasts are something to leap over. As a then leaping over, twisting his sometimes called a traceur rock climber instinctively looks body and landing on mulch, or traceuse, depending on at the side of a mountain as a popping up to run along the their gender, because they’re series of hand and toe holds, tracing a path through the side of a wall while spinning Albrecht sees structures as landscape. his sweatpants-clad legs. more than just nondescript Albrecht and Michael Then vaulting over the rail and buildings, ledges and walls. Hartwig, 21, teach parkour finishing with a “cong” over They’re obstacles to run classes at the West Bend the rail and rolling onto the on, over, through and around. grass below. YMCA and workshops in Albrecht is a free runner. Brookfield and Madison, Wis., The entire maneuver, or More commonly known as and they belong to Freerun series of moves, lasted about parkour, the training discipline 10 seconds. What was going Leaders of Wisconsin (FLOW). is a mash-up of running, Each sports tattoos of the through Albrecht’s head? gymnastics and tumbling out“Honestly, the mind is just FLOW logo on their wrist. doors. The object is to move “Parkour is definitely growa blank. If you think about quickly through the environing in America, but people it, that’s when you mess up. ment, using only muscles and You’re just doing it,” Albrecht don’t know it’s a discipline,” sweat to propel yourself. said Hartwig, of Mayville, Wis. said, still panting. Parkour is “getting over “There are silly debates Running, jumping, climb8 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado Thursday, July 18, 2013 Journal Sentinel (MCT)

over what it is or isn’t,” added Albrecht, of Hubertus, Wis. “But free running is all about movement. You don’t want to get too locked into movement because then it’s gymnastics.” Hartwig and Albrecht teach students the movements — rolling, vaulting, wall runs, cat leaps and precision jumps. Before learning the basic moves, students learn the proper way to stretch. Parkour enthusiasts are mostly young males, though some girls and women participate. Boosting the profile of parkour in Wisconsin are amazing videos shot by Albrecht and Hartwig using tiny handheld video cameras as they leap and bound over walls and obstacles in Milwaukee. Albrecht and Hartwig organize “jams” through social media — telling the parkour community in the Midwest about an upcoming gettogether in a public place. No reservations required. Folks


just show up in flat-soled sneakers and loose-fitting clothing. Upcoming jams include ones in Appleton, Madison and Milwaukee this summer. At a recent jam in downtown Milwaukee that attracted a couple dozen parkour enthusiasts, Leann Schwarz, 19, of Mayville was the only female. A softball player in high school, not a gymnast, she had heard of parkour but didn’t get involved until a year and a half ago when she became friends with Hartwig. Schwarz taught herself parkour moves with the help of Albrecht and Hartwig. “I don’t think there’s anything they can do I can’t do with dedication and hard work,” said Schwarz, who works at Cabela’s. “I do it to get away from everyday life. You feel really free. It’s an escape.”

Parkour is more wellknown in Europe because that’s where the discipline was established. More women participate in parkour overseas than in America, Hartwig and Albrecht said. But it’s gaining popularity in the U.S., fueled in part by the opening chase scene of “Casino Royale,” the 2010 James Bond reboot starring Daniel Craig and featuring a famous freerunner named Sébastien Foucan. Though this may be the part of the story where the words “don’t do this at home” appear, actually Hartwig and Albrecht say parkour is safe because the discipline is about the absorption and redistribution of energy when they land, roll and tumble to the ground. They plan their moves and test the surfaces first. “We’re not reckless. The last thing we want to do is hurt

IMPROVE YOUR your news is only a click away local comprehensive thoughtful ready and waiting twenty-four seven get in on the action log on today



ourselves,” said Hartwig. As the parkour group lines up to run and vault over a concrete stairway near the Milwaukee Art Museum, tourists, bicyclists and parents pushing strollers stop to gawk. Some pull out cameras to snap the whirling, twirling gathering. A few toddlers mimic the moves, including those of Aaron Evans, 24, of Milwaukee whose dreadlocks circle his head as he leaps. Evans is athletic but not interested in competitive sports. He didn’t know at the time, but he’s been doing parkour since he was 5 when he was entranced by martial artist Bruce Lee and tried to run up the side of his house. He now teaches gymnastics at East Side Turners and parkour at Infinite Gymnastics in Brown Deer, Wis. “I had pretty much got bored with tumbling and then

I found these guys,” Evans said about Albrecht and Hartwig. “Look at me now. I’m enjoying it. It’s up to me what I want to do.”


If you’re ready to give parkour a try, visit Apex Movement 1410 E. 11th St., Loveland

They can show you how. Offering a number of class options as well as open gym time, there’s something for every level of interest and ability.

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Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado



Uncommon Sense

Retiring from work a personal decision Dr. Beth Firestein, Licensed Psychologist

it will usher in a new chapter in your life and you will be the author.

Dear Dr. Beth, I’m 61 and I have been teaching high school for what seems like 100 years. I liked it and had a real passion for my profession for the first 20plus years but I’ve gradually lost enthusiasm over time and now it’s just a job. I could retire at any time after age 62 and get a modest pension and start collecting social security or I could work longer and put myself in a better financial position. How do I decide when to retire?

this is obviously an issue that most such moves involve a the two of you need to disdecrease in pay. Moving to cuss in detail. A lot depends part-time work is another opon the expenses that would tion and going back to school be associated with the life you (yes, you can learn new want to live after retirement. things at any age!) are other Other issues are quality possibilities if you can afford of life issues connected with them. your work life and what you Whether you decide to would like to do in retireretire soon or wait and retire : This is a really comment. A lot of people become down the road, you will want plicated decision and in less excited about their work to give thought to what you a sense there is no right or over time and many even get picture your retirement to be wrong answer to this ques“burned out” and find it very like. Do you have interests tion. It is a very personal aversive to keep going to their that you know you want to decision and one of the bigjob every day. We change, pursue? Do you want to spend gest decisions we make in and so do the systems in more time with family? Do our adult lives. I can’t tell you which we work: The fields of you plan to travel? Does your what the best decision is for education, health care and spouse have a similar vision you but I can suggest some business in corporate settings of retirement? Retirement can of the issues you need to have changed drastically in bring unexpected changes think through in making your the past several decades just in your sense of identity and decision. to name a few. purpose that you may not be Obviously, one of these If you truly find it averpsychologically prepared for areas of consideration is sive to continue working in and can present challenges in financial. If you feel you are your chosen field or if you your relationship because you at a point that you can live no longer feel you are doing are suddenly both around one comfortably on a fixed income the work in the way it should another a lot more than you and/or you have a spouse be done, you have a couple used to be. that also brings resources to of options. While there can Ultimately, you are the one the marriage, this may not be some very real obstacles that has to decide whether be a real barrier. In addition, to changing jobs at this age, it is in your best interest you would certainly have the people are often able to and will promote the quality option of working part-time to find opportunities in related of your life to retire sooner supplement your social secufields or even change to a rather than later. Many people rity and pension benefits, up completely different type of decide to do so and most to certain limits determined work. This works if you willare very happy with their by law. If you are married or ing to learn something new decision. No matter when you in a committed relationship, and don’t mind the fact that decide to make this change, 10 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado Thursday, July 18, 2013


Dr. Beth, I am the mother of three young children (ages seven, four, and two) and I feel constantly overwhelmed. My husband and I decided that it would be best if I stayed at home with the children until they are all in elementary school or beyond. Even though I miss the adult companionship I got from being at work, I love being a mother and being home with my children. Still, I am exhausted and never seem to live up to my own expectations. Any suggestions?


: Anyone that thinks being home to raise children is easier than having a job outside the home is quite mistaken. The task you have taken on is a formidable challenge but very worthwhile, as I am sure you have already discovered. Exhaustion and feeling overwhelmed are definitely part of the package, but if they are your constant and unrelenting companions you probably need to do something different. That “something different” falls into three broad categories: practical assistance, self-care, and changing your expectations. In the practical assistance category I find that many mothers are really quite reluctant to ask for help or accept help, even when it is offered by people they care about with no strings



attached. They have always been highly competent and independent women and carry these traits into their mothering role. There is nothing wrong with that, but we all need a little help sometimes and mothers can often use more than a little help. Allow yourself to ask for and accept help from others. In most instances they feel good about giving and it really is OK to ask and to feel OK about receiving the help. It will actually make you better as a mother, not worse. Self-care is the hardest thing to talk to mothers about. It’s hard to see how doing something for oneself can be justified when the needs of the children and household are so endless. However, that is the whole point: those needs are endless. You can either exhaust yourself without replenishment, which leads to burnout and impatience with your children and partner, or you can exhaust yourself and then replenish. Doing so can lengthen your irritability fuse and increase your patience. It also ties in with suggestion three: changing expectations. Many mothers think changing their expectations or standards for housekeeping and other things is the same as being lazy and letting her off the hook of personal responsibility. There is another interpretation of what it means to change your expectations: it’s called being realistic. Ex-

haustion and chronic feelings of not being enough, not doing enough and not having enough are always interwoven with our expectations. It’s fine to have aspirations, but the reality of having children is that they consume huge amounts of time and energy. This necessitates alterations in your life patterns and in how many things you can expect to get done and do well. By lowering some of your self-expectations you can do things and you might even feel a sense of accomplishment instead of a constant sense of failure. In spite of the growth of whole industries to help mothers and provide gadgets that make their jobs a little easier, mothering young children never really becomes less work. Children’s needs don’t diminish even if the tools we have for meeting those needs have become more and more sophisticated. Even at its easiest, parenting is an incredibly demanding job. Give yourself a break and take the time to enjoy your children instead of berating yourself for all that no longer fits on your plate.

Uncommon Sense with Beth Firestein

Your partners in health. Lovelaand Family Practice has a new name, but the friendly faces you’ve come to knoow and trust for qualityy health care remain. Dr. Kevin Felix and Victor Palomares, PAC, are dedicated to the develoopment of long-term relatioonships with each patiennt, focusing not just on thee illness, but also on prevenntive care. Now w welcoming new w ppatients. Same-day appointments mayy bbe available. Call 970.3 92.4752. Victor Palomares, PA-C Dr. Kevin Felix

Dr. Beth Firestein is a licensed psychologist. She has 27 years of therapy experience and has practiced in Loveland for more than 16 years. She may be reached by calling her office at 970-635-9116, via email at or by visiting

Primary Care 3850 N. Grant Ave. (Northwest of 37th Street and Garfield Avenue) Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado




Pair salmon with strawberry salsa out makes it handy for dishes such as this one. You take out just what you need and the juice cubes defrost quickly at room temperature or in the microwave. If you freeze the juice in a muffin tin, each portion is just about ½ cup. Using an ice cube tray, each cube is a good 2 tablespoons. Finally, nutrition-wise, strawberries and spinach are a good pair, providing antioxidants. By Susan M. Selasky, Detroit Free Press (MCT)

Last week, I was awash in one of Michigan’s best homegrown gems: strawberries. Strawberries, of course, are super eaten out of hand. But they work just as well in main dishes from chicken to fish. In today’s recipe, I used strawberries in a salsa along with mango, basil and, for crunch, cucumber. You can use peaches or nectarines, too. But I chose mango because it’s in season now and mighty tasty. It’s best to make the salsa at least an hour in advance. Fresh strawberries are very juicy, and the longer the mixture sits, the juicier it will be. Salmon and citrus are a good match. So this salsa is paired with broiled orangeglazed salmon. Using the broiler makes this a quick dish. It takes just a few minutes for the broiler to preheat and the salmon cooks in about 8 to 10 minutes, depending on its thickness. Another reason I like to broil salmon is the top gets a nice deep golden color.

You just need to keep an eye on the salmon so it doesn’t overcook. The U.S. Department of Agriculture recommends that most seafood be cooked to an internal temperature of 145 degrees. Use an instant-read thermometer to check. If you don’t have one, it’s a good idea to invest in one. Another indication the salmon is done is that it should separate easily with a fork — not flake. To me, if it flakes, it’s way overdone. To ensure the salmon stays moist, you can brine it. Dissolve ½ cup kosher salt and ½ cup sugar in about 10 to 12 cups water. Add the salmon, refrigerate for up to 2 hours. Remove and rinse the salmon thoroughly and pat dry. Thanks to an easy glaze, the top of the salmon gets a thin caramelized coating. For this glaze, I used leftover fruit juice stashed away in the freezer. Whenever I have juice that’s not being put to use, I freeze it in ice cube trays or muffin tins. Having a bag of the frozen juice cubes already portioned

12 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado


Serves: 4 / Preparation time: 15 minutes Total time: 40 minutes SALSA 1 teaspoon lemon zest ½ pound strawberries, washed, diced 1 cup diced cucumber, peeled if desired 1 mango, peeled, diced 3 tablespoons sliced basil 2 tablespoons fresh lemon juice

SALMON 4 salmon fillets (about 4 ounces each) with skin on ½ cup favorite citrus juice (such as blood orange juice, orange juice or mango-lemonade) 2 teaspoons Dijon mustard 1 tablespoon orange marmalade or apricot jam 1 tablespoon light brown sugar Kosher salt and pepper to taste 1 bag (10-12 ounces) baby spinach leaves, rinsed but not dried ½ tablespoon olive oil ¼ teaspoon crushed red pepThursday, July 18, 2013

per flakes to taste, optional In a medium bowl, combine all the salsa ingredients. Set aside. You can make this several hours in advance. Rinse and pat dry the salmon. Place salmon on a foil-lined baking broiler pan or baking sheet. In a small saucepan, combine the juice, the Dijon, jam, brown sugar, kosher salt and black pepper. Bring to a boil and cook about 3 minutes or until slightly thickened. Set aside half of the mixture in a separate bowl. Brush the other half on the salmon. Preheat the broiler low with the rack 6 to 8 inches from the heat source. Broil salmon about 8 minutes depending on thickness. Spoon remaining juice mixture over salmon and continue broiling another 6 or so minutes until salmon is just cooked through. While salmon cooks, heat a large skillet over medium heat. Add spinach with water still on the leaves, cover and cook 5 minutes or until spinach is wilted, stirring occasionally. If desired, drizzle the spinach with olive oil and sprinkle with crushed red pepper flakes. Divide spinach among plates. Slide a spatula between the salmon and the skin and place the salmon piece on the spinach. Top with the salsa and serve. From and tested by Susan M. Selasky for the Free Press Test Kitchen. 339 calories (38 percent from fat), 15 grams fat (3 grams sat. fat), 27 grams carbohydrates, 26 grams protein, 505 mg sodium, 67 mg cholesterol, 4 grams fiber.



Ask the Expert:

Heart Attack

What do I need to know about heart attacks? It is very important to call 911 if you suspect you or a loved one is having a heart attack. Paramedics will use special equipment to assess your condition on the scene, and may implement a Cardiac Alert. A Cardiac Alert notifies CVI cardiologists and cardiac catheterization lab staff members at McKee Medical Center to be ready to treat you upon arrival. Patients who are treated quickly as a result of McKee’s Cardiac Alert program: • Experience fewer immediate complications from the heart attack • Have less heart muscle damage • Are less likely to suffer from long-term heart failure Time is muscle – the faster the artery is open, the better the patient outcome.


Experts Work Best.

Jim Quillen, M.D. Cardiologist CardioVascular Institute of North Colorado Appointments: (970) 203-2400

McKee Medical Center & North Colorado Medical Center Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado



A little tech could make it stick By Rene Lynch, Los Angeles Times (MCT)

You already know you should keep a food journal if you want to lose weight, right? So why don’t you do it? One weight-loss expert thinks he knows the answer. “It’s just not sexy enough,” said J. Graham Thomas, a research professor at the Brown Alpert Medical School who helps oversee the National Weight Control Registry, the nation’s longest-running weightloss research study. “It can feel like homework.” The registry studies thousands of Americans who have maintained weight loss for at least one year and looks for common denominators that can help the public. And that’s where food journaling comes in. “It’s extremely effective,” Thomas said. “One of the best ways to predict how much weight someone is going to lose is how well they adhere to the self-monitoring protocol.” That’s good news for people who aren’t thrilled about dieting or going to the gym. Just carefully logging your food intake is enough to build up the kind of awareness that will help you bypass those M&Ms in the office candy jar. “People are shocked by what has a lot of calories, what has a lot of fat and carbohydrates,” Thomas said. “They just have no idea. They think

they’re dieting. Once they have that awareness, it’s easier to say no.” Also good news: the seemingly endless array of free online food journals and smartphone apps that keep track of your favorite foods and recipes. (In the old days, you needed pen and paper, a calculator and a food calorie guide. Talk about homework!) Many apps can instantly upload a product’s nutritional information by scanning its barcode. Choosing an online or mobile food journal is mainly a matter of personal preference. Here, we highlight three free services that we like. (Many offer premium memberships, but you get all the basics with the free versions.) Do not hesitate to try them all out to find the one that suits you. After all, the best food journal for you is the one you will actually use.

14 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Lose It!

Why we’re fans: Especially easy for those who like to know what percentage of carbs, proteins and fat they are taking in, such as adherents to the Zone Diet’s 4030-30 approach. Allows you to easily duplicate meals and foods from one day to the next, convenient for people who tend to eat the same meals day-to-day. If you enjoy community support, Lose It! encourages accountability through challenges, forums and more, and can email weekly progress reports, if you like that sort of thing. Logs your workout activities as well. Especially easy to navigate on a smartphone.

Thursday, July 18, 2013

My Fitness Pal

Why we’re fans: One of My Fitness Pal’s strengths is its hefty catalog of foods. The website claims more than 2 million foods, and it shows. Like many other food journals, it boasts the ability to connect to a variety of fitness trackers, such as the Fitbit. That allows you to easily calculate calories burned, steps taken, etc., and how that offsets calories consumed. (Remember, though, to take calories burned with a grain of, um, salt. Many such calculations are based on an average.) If you are manually inputting your exercise, My Fitness Pal has lots to choose from, including Wii games.



My Plate

Why we’re fans: The Livestrong brand has been tarnished a bit by you-know-who. But moving on: My Plate offers an easy-to-use, at-a-glance dashboard, where some of the other applications require a few more clicks to get the same data. It also includes an impressive database of exercises and calories burned, among them: indoor skiing. But the true benefit of My Plate is the Livestrong website. Click around on the site, with its real-time take on nutritional news and array of motivational articles, and you’ll find yourself jumping up off the couch and heading out the door for a workout.

TIPS FOR KEEPING A FOOD JOURNAL: Ditch the judgment: Awareness alone will help you clean up your eating habits. Use that to your advantage. Commit to writing it all down, without beating yourself up over the results. Write it before you eat it: Calculating the caloric damage of a fistful of M&Ms before you toss them back might be all you need to keep you walking past the office candy jar. OK, then log it immediately after you eat it: If you wait until the end of the day, you might conveniently forget that 3 p.m. vending machine run. Invest in plastic: Doing your best to weigh and measure your food will help control portion sizes. One shortcut: Buy inexpensive food storage containers in ¼ cup, ½ cup

and 1 cup sizes. Use them to portion out your favorite foods (and pack meals and snacks) so you’re not always hunting for a clean set of measuring cups. Commit to just 90 days: In three months, you’ll be a calorie-counting savant. Embrace routine: Calculate the calories on a handful of healthful breakfast, lunch and snack recipes that you enjoy. Then stick to them. It will make food journaling much easier and give you room to splurge. Come up with a reward system: Sounds silly, but what about gold stars on every day you faithfully keep your journal? And maybe a movie or a manicure for every 10 stars? And a massage or a round of golf for every 30? Investigate before dining out: Many restaurants put their menus online and in-

clude calorie counts that can easily transfer to your food journal. Use that information strategically: When your buddies are all standing around wondering where to go for grub, you can suggest the place that suits your needs. Don’t sweat the unknown: If you end up being wined and dined at an exotic restaurant and find yourself puzzling over how best to calculate those unfamiliar ingredients and dishes, don’t panic. And, whatever you do, don’t ditch the journal just because it’s not 100 percent perfect. Just do your best. Remember the 80/20 rule: If you can keep faithful track of your meals at least 80 percent of the time, you’re already ahead of the weightloss game.

get back to your family fun


Specialists in the medicine of motion

Foot & Ankle Trauma & Fractures Spine & Pediatric Spine Pediatric Orthopaedics Sports Medicine Hand & Upper Extremity Hip & Knee Shoulder Joint Replacement & Arthritis

If you’ve been injured or just slowed by the years, you want to get back to your family fun, work, or sport as soon as you can. The Orthopaedic & Spine Center of the Rockies has 23 physicians who specialize in the medicine of motion.We’ve helped tens of thousands of people just like you get going again. If we can help you, call us today at (970) 663-3975. Serving the people of northern Colorado,Wyoming and western Nebraska since 1969.

Loveland: 3470 E. 15th Street / Loveland, Colorado 80538 / Phone: 970-663-3975 / Toll-Free: 888-663-3975

Fort Collins: 2500 E. Prospect Road / Fort Collins, Colorado 80525 / Phone: 970-493-0112 / Toll-Free: 800-722-7441

Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado






1 - 3 p.m., July 23 – Respiratory overview July 30 – Exercising, work simplification Aug. 6 – Pharmacy Aug. 13 – Respiratory tools, oxygen Aug. 20 -- Nutrition


McKee Conference and Wellness Center, 2000 Boise. Ave., Loveland Cost: FREE Call: (970) 635-4015


(970) 203-6631 or Sheryl. Fahrenbruch@bannerhealth. com



Cost: FREE Call: (970) 635-4129


Mondays, Wednesdays and Fridays (except holidays), 10-11 a.m. Cost: FREE. No need to register Call: (970) 669-9355


5-9 p.m., Tuesdays, Aug. 20

Cost: $25/couple Call: (970) 669-9355 to register


9:30 a.m., July 28


Fairgrounds Park, Loveland Cost: FREE


Learn about the importance behind reading medication labels. All medications have side effects, but when does taking an over-the-counter drug become a risk?

When: 5:30 p.m.-7:30 p.m., Aug. 6 Where:

McKee Conference and Wellness Center, 2000 N. Boise Ave. Cost: FREE to Spirit members. $10 for all others Call: RSVP by July 31 to


Have your blood pressure checked by a Wellness Specialist


McKee Wellness Services, 1805 E. 18th St. Suite 6, Loveland


Monday through Thursday, 8 a.m.-4:30 p.m. Cost: FREE Call: (970) 669-9355

YOGA SUPPORT GROUP FOR ANYONE TOUCHED BY CANCER Join us for gentle yoga and holistic therapy education.


McKee Medical Center Cancer Center Lobby


First and Third Thursday of every month 5:30-6:30 p.m. Cost: FREE Call: (970) 635-4054 to register

16 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Call for locations and dates.


McKee Cancer Center lobby


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


First Christian Church, 2000 N. Lincoln Ave., Loveland


Walk with a Doc

Talk with Alice Wood, MD, Banner Health medical oncologist / hematologist; receive blood pressure screenings and get some exercise during McKee’s Walk with a Doc program.


Cost: FREE Call: (970) 622-1961

Third Thursday of the month, 1:30-3:30 p.m. Cost: FREE. Care of elderly adult family members or friends is available through Stepping Stones Adult Day Program during meeting times at no charge. Call: (970) 669-7069


McKee Cancer Center lobby


Tuesdays (except holidays), 5:30-7 p.m. Cost: FREE Call: (970) 635-4129


5:30 p.m.-7 p.m., Fourth Thursday of each month


McKee Conference and Wellness Center

Thursday, July 18, 2013


Nov. 8, 5:30-7 p.m. Cost: FREE Call: (970) 622-1961


Physical therapists and occupational therapists prepare patients for surgery. This program is coordinated through your physician’s office as part of the surgery scheduling process.


McKee Conference and Wellness Center


Thursdays, 3 p.m.

Cost: FREE Call: (970) 635-4172 to register


Safe Sitter is a one-day, sixhour class designed for 11to 13-year-olds. Participants learn care of the choking infant and child, babysitting as a business, child care essentials, safety for the sitter, preventing injuries and injury and behavior management. Where: McKee Conference and Wellness Center When: July 18, Aug. 8, 9 a.m.-3 p.m. Cost: $45 Call: (970) 669-9355 to register.





MCKEE MEDICAL CENTER LEADER OFFERS INSIGHTS McKee Foundation sponsors community seminar

Navigating the future of healthcare can be intimidating. So many Marilyn Schock, viewpoints CEO make it difficult to know who to believe. Join the McKee Medical Center Foundation for the latest information and answers to your questions from McKee Medical Center Chief Executive Officer Marilyn Schock. Learn how anticipated changes in health care may

affect you and your family. This free public seminar, “Navigating the Future of Healthcare,” is 3 p.m. to 5 p.m. July 16 at McKee Conference and Wellness Center, Friends Room, 2000 Boise Ave. There is no charge for this presentation. Space is limited to 120. No goods or services will be solicited in connection with this program. For reservations or more information please contact Bill Miller at (970) 635-4001 or bill. For information on this and other upcoming McKee Medical Center Foundation Community Seminars seminars.

Save the Date

Saturday, Sept. 7, 2013 - 10a.m. Preclous Pals Cemetery Dedication Ceremony


At Columbine, you're family. Locally owned and operated, Columbine Health Systems has cared for families in Northern Colorado since 1971. We welcome your family to join ours.

Thursday, July 18, 2013

LOVELAND REPORTER-HERALD / Health Line of Northern Colorado



WALK WITH A DOC Ever wanted to have more time to talk with a physician one on one? Women’s Resource Center and event sponsor McKee Medical Center are working together to make this a reality by bringing the Walk with a Doc program to Loveland. Walk with a Doc is a national non-profit organization whose mission is to encourage healthy physical activity in people of all ages, and reverse the consequences of a sedentary lifestyle in order to improve the health and wellbeing of residents throughout the country. The inaugural walk on June 15 featuring Dr. Mitch Janasek took place at North Lake Park. Loveland mayor Cecil A. Gutierrez kicked off the event with a welcome and opening remarks. Dr. Janasek was on hand to answer questions and a 30 minute walk in the park followed. “People are able to sit down and have that one on one time with a physician,” says Sheryl Fahrenbruch, Wellness Senior Manager at McKee Medical Center. In addition to the chance to visit with a physician, McKee Medical Center’s community wellness and Spirit of Women team members are on hand to provide blood pres-

sure screenings and provide information about upcoming health and wellness events and activities supported by the hospital. Snacks are also provided for participants and drawings for prizes were held. “We hope to see Loveland residents take this opportunity to learn more about their health and we would love to see families come together to enjoy this event,” adds Fahrenbruch. Participants are also welcome to bring their pets along to accompany them on the walks which will vary from 30-45 minutes. Jennifer Hahnke, Public Relations and Volunteer Coordinator for the Women’s Resource Center, adds “we would “love for groups, clubs and organizations to participate in the Walk with a Doc program.” The next Walk with a Doc event is scheduled for Sunday, July 28th from 8 a.m. – 9:30 a.m. at the Fairgrounds Park/ Farmers’ Market. Dr. Alice Wood will be the featured physician discussing the latest topics in cancer care. In July and August, the walks are scheduled on Sundays and will be held on Saturdays from September-December. For more information; to

18 LOVELAND REPORTER-HERALD / Health Line of Northern Colorado

Thursday, July 18, 2013

volunteer or sponsor the Walk with a Doc events, contact Women’s Resource Center at 970-484-1902 or McKee Wellness at 970-635-4053.


at these locations for an upcoming Walk with a Doc! SUN., JULY 28 – Dr. Alice Wood from McKee Cancer Center, Fairgrounds Park/ Farmers Market, 700 S. Railroad Ave. SUN., AUG. 25 Fairgrounds Park/Farmers Market SAT., SEPT. 29 Fairgrounds Park/Farmers Market SAT., OCT. 19 - North Lake/ Benson Sculpture Garden, 2626 N. Taft Ave. SAT., NOV. 9 - Loveland Sports Park SAT., DEC. 14 - North Lake/ Benson Sculpture Garden Physicians and topics will be announced closer to walk dates on and


Centers for Gastroenterology Northern Colorado’s Leader in Digestive Health for 30 years.

Get it checked!

Colon cancer claims the lives of over 50,000 men and women each year. The Centers for Gastroenterology P. C. is Dedicated to Providing Quality Care for Patients in Northern Colorado, Nebraska and Wyoming.

Our physicians are board certified in the specialty of Gastroenterology.


• Local Office Consultation • In Office Remicade Infusion for all Indications • Colon Cancer Screening • Endoscopy Fort Collins (970) 207-9773

Greeley (970) 207-9773

Loveland (970) 669-5432

Cheyenne (877) 713-7392

2555 E. 13th St.

4108 Laramie St.

Rand F. Compton, MD Thomas A. Dowgin, MD Rebecca C. Dunphy, MD Mark N. Durkan, MD Rodney R. Holland, MD Joseph X. Jenkins, MD Robert A. Simmons, MD

Thomas A. Dowgin, MD

Daniel A. Langer, MD Crystal M. North, DO Stephen R. Sears, MD Lewis R. Strong, MD

Daniel A. Langer, MD Stephen R. Sears, MD Robert A. Simmons, MD

3702 Timberline Rd.

7251 W. 20th St.

To learn more about our physicians and services visit our website:

Healthline July  
Healthline July