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January 31 & February 3, 2010

Longmont Times-Call Publication



Longmont Times-Call Publication

January 31 & February 3, 2010

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January 31 & February 3, 2010

Longmont Times-Call Publication



4 6 8 10 12 14 15 16 18 19 20 22

Set your mind to a healthy lifestyle Grab a buddy for a workout Reading food labels Eliminate bad habits Blood pressure vital to good health Choose foods that burn calories Running intervals key to weight loss Substituting foods in your diet Kick start your morning Beating the winter blues Weight training important to regimen Working out those shin splints

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Kristi Ritter Summer Stair Nathalie Winch Contributing Writers

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Longmont Times-Call Publication

A person’s mind-set must change before physical results can be achieved

January 31 & February 3, 2010

By Nathalie Winch Longmont Times-Call

As the days of the new year continue to pass us by, many people will see their new year’s resolutions dissolve into wasted efforts and wishful thinking. But now is not the time to give up hope for a healthier self. But before people can bare witness to a better body, or a healthier diet, the real changes, according to local health gurus, need to come from within. “We should start with what’s between our ears,” says Master Tran, owner of Tran’s Martial Arts and Fitness Center in Longmont. Master Tran is a personal trainer, strength conditioner and boot camp leader who travels the country offering health seminars about his craft of Mu Ai Thai, a martial art originating from Thailand. As a personal fitness guru, Master Tran provides a weekly message at the end of each of his workout sessions so his clients are reminded of the mental changes they need to make in order to witness physical transformations. Continued on 5

Men and women practice the art of Mu Ai Thai at Tran’s Martial Arts & Fitness Center. Below: Members display a Mu Ai stance at a Red Carpet Event at Tran’s Martial Arts. (Courtesy Bobbie Turner Photography)

January 31 & February 3, 2010

“With nutrition, like physical fitness, in order to make a real lifestyle change, you have to make small progressive moves toward a healthier lifestyle.” Morgan Tran, nutritionist and owner of Nourish

Longmont Times-Call Publication

Numbness/Tingling? Longmont, CO—Do you suffer from Numbness and Tingling down the arms or legs? Most numbness/tingling sufferers Figure 1 have no idea what to do when they experience these symptoms. Although there are many causes of numbness/ tin- If you suffer from these or other warning signs call immediately to prevent possible advancing gling one of the complications main reasons is damage to the joints, ligaments, and discs in the neck or low back. Damage may have occurred as a result of an injury or could have developed slowly over time. In addition to pain, damaged spinal joints and discs (cushion between the bones) will place pressure on the nerves that go down the arms, hand, fingers, and even the upper back. This ‘pressure’ is the cause of numbness/tingling. See Figure 1. When left untreated, pain and weakness in the muscles may be the eventual result. Generally, most of you resort to medication use. When the problem is in the neck or lower back, using over-the counter, and even prescribed drugs to fix the cause of the problem is not the answer for many. And if medication fails, surgery might be considered the only other alternative. Take Back Your Life. Come see what has given thousands of people relief within this state-of-the-art facility using over 50 types of Spinal Traction and Decompression, Power PlateTM Vibration Technology - used by astronauts. Take Back Your Life, Stop Suffering and call today for a COMPLIMENTARY NUMBNESS and TINGLING CONSULTATION 303-678-7170 Pain Resulting from Injury

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Neck Disc

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Side Cut-Away View


“Your mind, just like your body, is like a rubber band, if you don’t stretch it, it stops working,” Master Tran says. But, Master Tran warns, if you don’t follow positive, mental affirmations with physical action, then the affirmations will be pointless. Physical changes also go hand in hand with nutritional changes, says Master Tran’s wife, Morgan Tran, nutritionist and owner of Nourish. “With nutrition, like physical fitness, in order to make a real lifestyle change, you have to make small progressive moves toward a healthier lifestyle,” Morgan says. “I never put people on a diet. You have to eat foods you like. It’s not something that’s going to happen overnight.” As part of the variety of nutrition programs offered through Nourish, Morgan analyzes what her clients eat and drink and then offers her clients simple suggestions for building better habits, such as eliminating energy or soft drinks and choosing to drink water instead. Morgan also offers a program where she takes her clients through the grocery store to learn how to read labels wisely and make healthier choices while grocery shopping. Taking the time to plan out your meals for the week and prepare them ahead of time will keep you from running out for a quick, cheap meal at a local fast-food restaurant, Morgan suggests. “If you don’t place value in life, someone else will,” Master Tran says. For example, if a person doesn’t place value on their eating and exercise habits, a doctor will be the first to tell them they’ve become obese or diabetic and need to make changes just in order to continue to function on a daily basis, Master Tran says. And just like small changes in eating habits, small amounts of time dedicated toward getting your body moving can make all the health differences in the world. Master Tran suggests taking simple steps to dedicate just a little time throughout the week to get your body moving by doing exercises or activities that are fun. “If you’re not the type of person who is self-driven, get a trainer,” Master Tran says. “It takes 28 days to turn discipline into a habit. And if you can’t do it yourself, hire someone else to push you.” The next best thing to a personal trainer, Tran says, is getting a workout partner to hold you accountable. “Get someone who will bring you up, not drag you down,” Tran says. “And find activities that you enjoy doing – that aren’t a chore.” Master and Morgan Tran workout twice a day six days a week, and then take Sundays to rest and recharge. “You have to have a day without working out and to eat what you want to rest your body,” the Trans say.


Longmont Times-Call Publication

January 31 & February 3, 2010

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By Kimberly Crater Longmont Times-Call

Making the commitment to start a new workout program can be difficult. Anyone who has tried knows it is even harder to stick with it. Having friends or family members join in the struggle can help people stay on track. For some people, knowing there will be a friendly face waiting for them at the gym is enough to keep them motivated and attending regularly. “If you’re not used to exercising, there is always a reason not to,” says Kim Medwetz, a personal trainer and fitness instructor at Longmont Athletic Club. Working out with the same group of people can be motivating. When one member of the group is hesitant to go, the others can use peer pressure to encourage regular attendance. “It’s all about motivation and consistency,” says Nancy Newell, owner of Curves, a women’s-only gym in Longmont. Consistency makes the biggest difference for those trying to lose weight. Exercising with friends also keeps workouts more social and less stressful. Focusing on the social aspects relieves many of the pressures associated with weight loss and health concerns. Making the workout enjoyable is important. “If it is going to be part of your life, do something you like,” Medwetz says. Combining exercise with socializing can make workouts fun and exciting. For some people, workouts are more effective outside of the gym. “For some people, it can be just an hour long walk with a friend,” Medwetz says. Feeling comfortable and accepted can make exercising more engaging and fun. Finding an exercise that friends can do Continued on 7

January 31 & February 3, 2010

Longmont Times-Call Publication


Continued from 6 together makes the whole process less intimidating. At Curves, women will often come in groups to work out, or, because the workouts are designed in a circuit, they will become friends with the people they regularly work out with on the circuit. Working out in a circuit encourages friendly social interactions among members and is a reason for the popularity of Curves. Working out with friends or family makes people accountable not only for their own health, but also for the health of others. The additional responsibilities encourage regular attendance and positive lifestyle changes, like a healthy diet, to produce the best results. Mary Diefenbach enjoys working out Combining exercise with friends because it keeps her with a diet is the most motivated. (Paul Litman/Times-Call) effective way to lose weight. Exercising without dieting will not result in much weight loss and dieting alone will result in a loss of muscle mass, Newell says. Dieting can be more of a challenge than committing to an exercise program, but having a partner to share in the struggle can make it easier.

Be reasonable when setting goals Before starting a new workout regimen, it is important to determine what goals you are trying to accomplish. Setting achievable goals can help you stick to a program. Think about how much time you can devote to a workout program. If you set unrealistic goals of how often you plan to work out, you can end up wasting money on an expensive gym membership or trainer. If you are starting a new workout program, try to work out at least three days a week. “Don’t set yourself up to fail,” says Kim Medwetz, a personal trainer and fitness instructor at Longmont Athletic Club. If losing weight is a goal, keep reasonable expectations in mind. In general, losing about 2 pounds per week is appropriate and sustainable. Combining exercise with a healthy diet is essential to weight loss. To lose weight you have to burn more calories than you consume in a day. Women should try to keep to about 1,500 calories in a day and men should stay been 1,800 to 2,000 calories. “For the general population, cut out fast food, soda and alcohol,” Medwetz says. Find a workout and diet program that you can enjoy and know you can stick to will make attaining goals easier. Use a friend or family member to help set those goals and make sure they are attainable. For some people, hiring a personal trainer, either for a limited time or long term, can help set reasonable goals. “I love seeing people work hard and feel good about what they’ve done,” Medwetz says. – Kimberly Crater

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Longmont Times-Call Publication

January 31 & February 3, 2010

Be a savvy shopper and know your food labels Seek out Nutritious Sources Claims like “high in fiber,” “rich in calcium” or “excellent source of vitamin C” mean one serving provides at least 20 percent or more of the recommended daily amount of the specified nutrient. “Good source of” means an item contains 10 to 19 percent of the amount per serving.

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To determine the freshness of a fruit or vegetable, a person might squeeze, smell or even sneak a taste at the grocery store. However, when it comes to packaged foods, many Americans find it difficult to evaluate the quality and nutritional value of food items sold in cans, plastic containers and paper boxes. Seventy-eight percent of Americans want clearer nutritional information and ingredient lists on the back of food products, according to a recent survey conducted on behalf of Heinz. “It can be very confusing to try and compare food products on the shelf,” says Dr. Idamarie Laquatra, a registered dietitian and director of Global Nutrition at Heinz. “But label information and nutrition claims can be useful tools for shaping your purchase decisions.” To ensure that you’re a savvier shopper when selecting products that fit your personal nutrition goals, follow these tips from Laquatra. Know What’s on the Package The nutrition facts label, which gives the serving size, calories and nutrients per

Minimizing the Bad Stuff “Reduced” or “less” mean that the item has 25 percent less of a nutrient, such as sugar or fat, than the usual product that doesn’t carry this claim. Tally the Fat Content “Fat free” products must have less than half a gram of fat per serving. Products advertising that they are “low” in fat must have 3 grams or less of fat per serving.

serving, is typically found on the side or back of a package. The daily value percentages on the nutrition facts label are compared to nutrition recommendations for someone eating 2,000 calories per day.

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January 31 & February 3, 2010

Longmont Times-Call Publication


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Longmont Times-Call Publication

January 31 & February 3, 2010

Do something for yourself this year and...

Eliminate Bad Habits By Summer Stair Longmont Times-Call

Now that you’ve declared your new year’s resolution, it’s time to put it to work. No matter what it may be, this declaration is a step toward creating a better you. Kelly Leonard, a registered dietician, wellness expert and consultant for based in Longmont, says when people set a new year’s resolution they have good intentions to follow through, but often fail due to the lack of a plan. Leonard says in order to create a better, healthier you, people should never focus on what they shouldn’t do. Instead, she says people should focus on optimizing their health by incorporating five things into their daily schedule. These include following a healthy diet, exercising daily, getting plenty of sleep, managing stress and not smoking. One Small Change at a Time Changing any bad habit or incorporating a good one takes time. Leonard says from her experience it generally takes a person 60 days of daily repetition to form a habit. There is a process people often go through in order to get to where they want to be. Leonard says the process begins when a person thinks about the change they want to make, then makes a statement about the change, creates a plan to make it happen and then follows the plan. Unfortunately, while the process seems streamlined and easy, there is a fifth step that is almost always bound to happen and

that is relapse. When a person relapses, it is important for them to begin the process again and start over. “It’s OK if you’ve failed, just keep trying,” Leonard says. “You always have to modify your goals and approaches and find the balance that works for you.” Other steps that help make the process easier is to set measurable and attainable goals daily, as well as some long, stretch goals. Leonard says it is also important to know you can’t make all the changes at once, but that you can work on one or two or set a goal in each area to work on. “It’s OK to make one small change at a time,” she says. Getting on Track Incorporating good habits into your life is the best way to optimize your health. Whether you begin with eating healthy or exercising, each one is important in the overall picture. When it comes to diet, Leonard says people need to realize it’s not all or nothing. Too strict of a routine is doomed for failure, she says. “Get your nutrients from the good stuff and pay attention to the small things,”

Leonard says. “If you put good things in, good things will happen.” Leonard says people should plan out their meals and have good, quick food at home so they aren’t tempted to stop and get fast food. People should also realize they can still have a piece of chocolate or a slice of pie, just not on a daily basis. Everyone knows they should work out, but sometimes finding time is the hardest part. By working out three times a week and incorporating a short walk on the other days you are doing something good for yourself and your heart. While everyone sleeps, many may not realize that it is the foundation for good health. Leonard says in order for your body to rejuvenate, your immune system to work and your body to repair, seven to nine hours of good quality sleep for adults is required. “You need to make this a routine,” she says. “You can never catch up on sleep.” Along with sleep comes managing stress. While some stress is healthy, unmanaged stress increases your risk of getting sick, heart disease and high blood pressure. Leonard says each person is different and will have to find something that works well for them. Leonard suggests walks throughout the day or yoga to help relieve stress. The last goal is to stop smoking. Leonard says this is often the hardest and where most people relapse the most. The important part is finding support through free quit networks or groups and to Continued on 11

Paul Litman/Times-Call

January 31 & February 3, 2010

Longmont Times-Call Publication


Continued from 10

The Ways of Love

continue the process no matter how many times it takes to make not smoking a habit. Make Your Plan Work for You Studies show that those who are successful in achieving their goals do not do it alone, “You but do it with a strong support network. “You have to have a strong always have support network in all your to modify different environments,” Leonard says. “Build a network and your goals surround yourself by people and approaches with the same goals.” According to Leonard, 50 and find the percent of people lose weight balance that in a program, and the other 50 percent do it on their own. works for you.” The first thing a person has to do is figure out which Kelly Leonard, approach resonates with them wellness expert and will deliver the results and consultant they’re after. Another approach that often helps people eat healthy is to keep a food journal. A journal offers a great knowledge base, so a person knows what they are actually consuming on a daily basis. Once you find a plan and approach that works for you, you will know it is a habit when you do it without having to think about it, Leonard says. Just remember, “finding an approach is very personal. It has to be for you.”

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Longmont Times-Call Publication

January 31 & February 3, 2010

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While there are many contributing factors to high blood pressure, the current economic times don’t add to the case. As people search for jobs and worry about stresses in their lives, blood pressure can increase problems to the heart that may lead to stroke, heart attack, heart failure, kidney failure and blindness. According to the American Heart Association, 56,561 people died from high blood pressure, or hypertension, in the United States in 2006. The amount of people who suffer from hypertension amounts to about 74.5 million people age 20 and older. High blood pressure occurs when the amount of blood moving through vessels increases, thus raising the pressure. And because these vessels carry blood from your heart to the rest of your body, an increase in pressure can cause damage to the vessels, especially the small blood vessels that feed the brain, eyes, heart and kidneys. Dr. Nicky Theiss, a family medicine doctor with the Carbon Valley Medical Center, says there are many factors that contribute to high blood pressure. While a person can do some things to help lower their blood pressure, two areas that cannot be changed include people’s genetic makeup and their race and gender. However, environmental factors, including inactivity, stress, obesity, tobacco use, age, salt and alcohol intake, can be improved. So how will you know if you have high blood pressure? “Most people won’t have any symptoms, which is why it’s important to have it checked at an annual physical,” says Theiss, adding that some people may notice headaches, dizziness, ringing in the ears, pounding of the heart and fatigue. Quite often high blood pressure doesn’t affect a person until it’s too late, which is why it’s often called “the silent killer.” Theiss works with patients to address environmental contributors Continued on 13

January 31 & February 3, 2010 Reducing the amount of stress in your life will greatly help in lowering your blood pressure. Here are some tips from Dr. Nicky Theiss of the Carbon Valley Medical Center. • Start some sort of exercise, even if it’s brief. “It’s surprising how much it can do to relieve stress,” she says. • Get proper sleep. Without the proper amount of sleep, stress cannot be fully handled.

Continued from 12 to help control blood pressure. “Controlling blood pressure really requires a lifestyle change,” she says. While every person is different in the areas that need to be addressed, inactivity is an area Theiss often addresses first. Even if it’s a few minutes a day of walking or riding a bike, it will help increase an activity level. “Working out will actually help relieve stress,” she says. “When a person is stressed mentally, your body begins to produce stress hormones. A workout will give your body a release for those stress hormones.” As for tobacco and alcohol uses, the nicotine in tobacco will actually raise blood pressure, while excessive alcohol use can lead to liver and kidney malfunction – major organs that help to control blood pressure. Excess salt in a person’s diet is a major problem in today’s age of fast food,

Longmont Times-Call Publication


• Control alcohol consumption. Excess alcohol disrupts normal sleep patterns so you’re unable to get the right amount of sleep. • Find some time for yourself. Whether it’s going to the library, reading a book or just having down time for yourself, it’s important to get away. • If needed, see a counselor about reducing the stress amount in your life.

prepackaged meals and excess salt use. Because salt makes you retain fluid, that fluid adds an increased volume to your blood vessels, causing a higher pressure. Finally, age isn’t anything that can be changed, and unfortunately, high blood pressure increases as we age. Blood vessels will loose elasticity and gain calcium build up, so trying to keep the same volume pumping through vessels is difficult, resulting in a higher pressure. As for the frequency of when you should check your blood pressure, Theiss recommends at least annually. But don’t wait for the doctor visit. Many local pharmacies offer blood pressure cuffs that give you the opportunity to check your levels. Blood pressure numbers are read by the make up of two numbers. The top number is called the systolic blood pressure and represents the pressure in the heart when it is maximally contracted. The bottom num-

ber is called the diastolic blood pressure and represents the pressure in the heart when fully relaxed. A normal range is 120/80. For people who register 120 to 140 or 80 to 90, it means they are in stage 1 or prehypertension, meaning changes must be made to control their blood pressure. While Theiss likes to focus on what people can do to decrease their blood pressure, including focusing on addressing environmental contributors, some people may need medicine to control it. “Some people are reluctant to start meds because they think they’re stuck on it, but that’s not the truth. They can work to get off the medication,” she says. Controlling blood pressure is vital to a healthy you. So make sure you have your levels checked and address any issues that may contribute to poor blood pressure levels.



Longmont Times-Call Publication

January 31 & February 3, 2010


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By Kristi Ritter Longmont Times-Call

Everyone is looking for ways to burn fat faster and lose those excess pounds. In addition to an exercise regime that gets your heart pumping, a balanced diet plan is essential. There are even foods that will help burn those calories faster. Diana Bunker, a certified nutritionist with Vitality Lifestyle Center in Longmont, says combining certain foods with an exercise regime will help give you the results you want for a slimmer, healthier self. “Start with foods full of fiber, like vegetables and fruits. They take longer to eat and are very filling,” Bunker says. Apples and other fruits full of vitamin C are great, as well as asparagus, beet root, broccoli, cabbage, carrot, chillies, soybeans, sweet potatoes and blueberries. Also pack your diet full of foods rich in protein, including cheese, yogurt, nuts and lean meats. Not only does protein help break fat down in the body, it is also a great blood sugar regulator, which is the key to keeping your metabolism working well. Eating protein every couple of hours will keep blood sugars normalized while keeping the hunger at bay. Beans are another great food that are packed with fiber and protein, Bunker says, making them a great addition to your nutrition plan. To pack a wallop of flavor and spice into your meals, while also helping to burn off some of those calories, don’t be afraid to dive into some spicy foods that help keep your body at a peak performance. “Spicy foods have a heating effect in the body and help to kick start it,” Bunker says. The key behind these fat-burning foods is the way the body breaks them down. The food takes longer to digest, keeping the body full for longer. And because they’re more filling, they keep your blood sugar stable and you don’t eat as much, Bunker says. Gender may also play a role in how fast fat is burned off. Because men are typically higher in muscle mass, Bunker says they burn fat faster. And, women are hormonally different which makes a difference in the way they store fat, causing a slowing effect with fat burned. Bunker says people should be smart about what they eat. While there is always new research about what is the best diet, talking with a professional will give you the best information up front for a healthy lifestyle.

Include more fat-burning foods in your diet When looking at your nutrition plan, here are some great tips from certified nutritionist Diana Bunker to include more fat-burning foods, as well as tips on a plan for success. • Cut back on your carbohydrates and don’t ever eat them alone. Combine any small amount of carbs when you eat with protein. • Eat small frequent meals to avoid fat storage. • Eat a low-fat diet instead of a no-fat diet. Your body does need good nutrition. • Allow yourself to cheat once in a while, because then you won’t overdo it all at once. • Snacking frequently will help with your metabolism. • When possible, cook your meals. “It’s a great way to stay low fat, low sugar and low sodium,” Bunker says.

January 31 & February 3, 2010

Longmont Times-Call Publication


Get the most out of your run By Summer Stair • Longmont Times-Call A good cardio routine is key to a balanced fitness routine. Angie Schumacher, certified fitness professional of Fit Chick Express in Longmont, says cardio is not only good for the heart, but it is good for the body and a great way to get rid of belly fat. A popular way for people to get their cardio is through running. While some prefer remaining indoors and running on a treadmill, others choose to venture outdoors. Both have their benefits, after all, any kind of workout is better than none, but Schumacher says running outside does make you work harder. “A machine works by doing some of the work for you,” she says. “When running outside there is more resistance and you have to push off. A treadmill propels you.” Aside from resistance, another factor that can affect your run outside is that you will have to overcome surface difference forcing yourself to run uphill and downhill and on uneven ground. Different surfaces and inclines work different muscles giving the runner a varied workout. Schumacher says despite these differences, treadmill runners can get a great workout through interval training. She even recommends those who run outside to incorporate intervals into the routine. Interval training consists of high intensity running and low intensity walking. The theory behind interval training is that by doing spurts of high intensity training you will boost your metabolism long after the workout is done due to the increased demand on your cardiovascular and muscular system, therefore burning calories throughout the day. “Intervals in general are the best calorie burners,” Schumacher says. “Intervals force your body to work harder.” Intervals not only burn more calories, but offer a shorter workout. Schumacher says running less is ideal, because running is hard on the joints.

Interval Routine Certified Personal Trainer Angie Schumacher suggests the following 30-minute high intensity, low intensity interval routine.

On a Treadmill • Warm up 2 to 5 minutes at a comfortable walking pace – try 3 miles per hour. • For 1 minute increase the speed and run as fast as you can. This will vary for each person. • After 1 minute of running fast, lower the treadmill pace back down to a low intensity walk for 30 seconds to 1 minute and then increase the speed again. • Continue this interval for 30 minutes for maximum results. • Once you feel like you need more of a workout, increase the incline and continue with the 30-minute interval. Free Range Running • Warm up at a comfortable walking pace for about two blocks. • Increase running intensity for two blocks, then walk two blocks. Do the interval for 30 minutes.


Longmont Times-Call Publication

January 31 & February 3, 2010

Be wise about choice of ingredients for healthier living


Substitutes By Nathalie Winch Longmont Times-Call

Swapping out one simple ingredient for another can make a nutritious impact on your diet without neglecting taste. Registered Dietitian and Certified Diabetes Educator Lea Basch, MSRD, CDE, of Longmont United Hospital, weighs in on suggested substitutions to help your next meal pack a healthy punch. The Whole Story Basch says cooking with whole grains as opposed to processed or enriched flours makes any recipe healthier. For example, whole wheat flour or ground oats are a good substitute for white flour because of the increased amount of fiber, potassium and calcium. Although, Basch adds, whole wheat alone is not a significant source of potassium and calcium. Although many recipes with white flour work best by only substituting half the amount with whole wheat flour or ground oats, Basch says there are recipes that call for whole grains that don’t require any substitutions. A simple way to make a pasta dish healthier is by using whole wheat instead of enriched pasta, or substituting for the pasta different types of squash, zucchini or carrot ribbons made with a mandolin. “Or you could add them to the pasta,” Basch says about incorporating the nutritious vegetables. Root vegetables also make great French fries

Paul Litman/Times-Call

when sliced thinly and baked in an oven with herbs and olive oil. Other healthy substitutes for processed grains, according to experts, are brown rice, wild rice, bulgur or pearl barley. Basch also suggests trying whole grains that are less popular, but tasty and healthy nonetheless. She suggests cooking with quinoa, millet or kamut – all of which are easy to prepare. “The quinoa has a seponin coating, a soapy kind of coating, and you have to rinse it before you cook it,” Basch says. “But the rest are pretty much cooked like any whole grain.” Some quinoa comes pre-washed. Fat Savvy Not each fat is created equal, according to experts. Basch says choosing oils with monounsaturated fats, such as olive or canola oils, are the best for your heart. She sites literature that indicates olive oil is thought to prevent high blood pressure by reducing inflammation and free radical damage in the heart’s blood vessels. “The polyunsaturated oils, like soy, sunflower and corn oils are a little bit pro-inflammatory. And you get a lot of those kinds of oils in processed and manufactured foods, or in restaurants foods,” Basch says. “So it’s good for us to make a conscious choice to have more monounsaturated fats because it’s so easy to get polyunsaturated fats.” When it comes to margarine versus butter, Continued on 17

January 31 & February 3, 2010

Basch suggests looking for a no-trans-fat margarine that is also low in saturated fats, or simply limiting the amount of either. “Butter is a natural product, it does have some saturated fat and cholesterol, but if you’re using small amounts, it’s not going to matter what you use.�

Simple Swaps

The Meat of the Matter • Herbs, spices or If you like mushrooms, fruit juices are healthy consider grilling portobello substitutes for salt. “We all caps instead of ground beef get too much salt in our diet,â€? for healthier burgers. If says dietitian Lea Basch. you’re in the mood for • Substituting slices of bell meat, Basch says, choose a pepper to dip in salsa instead of beef that is 95 or 96 percorn chips can cut sodium. cent lean cooked in a • For thickening agents there’s heart-healthy monounsatmore than one healthy alternative. urated vegetable oil. “That Basch recommends using a silken way you’re limiting the tofu, mashed potato powder or saturated fat and adding fresh mashed potatoes to back in a healthier fat by thicken soups. She also adding oil to a ground beef or recommends silken tofu marinating a cut of meat in a for smoothies. marinade that contains healthy oil and other ingredients,â€? Basch says. She also warns consumers that a cut of meat is as important as the type of meat. “Skinless chicken breast is very low in saturated fat, but skinless chicken thigh is really not so low,â€? Basch says. “A lot of red meats are lower in fat than chicken thigh.â€? For more information, the staff of clinical dieticians at Longmont United Hospital welcomes calls at 303-651-5131.



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Longmont Times-Call Publication

January 31 & February 3, 2010

Quick on-the-go breakfast ideas The easiest way to stay on track with a well-balanced diet is to be prepared by having items you like on hand. You can even prepare your breakfast in advance so you can just grab it and go. Jane Reagan, a registered dietician at Essential Nutrition in Boulder, gave the following ideas for a quick and easy breakfast. Reagan recommends finding four or five breakfasts that you love and rotating them to mix things up. “It is good to have a variety, it keeps it interesting,” she says. “It is good from a nutrient standpoint, as well because each food has different nutrients that it offers.” • A bowl of traditional oatmeal or whole grain cereal with blueberries or strawberries, nuts such as almonds and your choice of milk or low fat yogurt. • A whole grain breakfast bar and a latte. • Create a smoothie with your choice of dairy (yogurt or milk), frozen fruit, a banana and a plant-based or dairy-based protein powder. • Make your own trail mix that includes nuts, dried fruit and a whole-grain cereal. Drink a glass of milk. • Half of a small whole wheat bagel or whole wheat English muffin with no sugar added nut butter, a piece of fruit and a glass of milk. • Whole grain crackers with cheese, a piece of fruit and a glass of milk. • Low fat plain or vanilla yogurt, granola, almonds and blueberries. • Hard boiled egg, fruit, a piece of whole grain toast and a glass of milk. • Dinner leftovers can also make a great breakfast. Roll it into a whole-wheat tortilla and include a piece of fruit and a glass of milk. “It doesn’t have to be conventional – think outside the box. You have to do what works for you,” Reagan says. “It’s about knowing what to choose and what will help you stick with it.” – Summer Stair

Start your morning off right A well-balanced breakfast has many benefits By Summer Stair Longmont Times-Call

Everyone has heard it before: Breakfast is the most important meal of the day. But why? According to Jane Reagan, a registered dietician at Essential Nutrition in Boulder, breakfast is important for several reasons, but most importantly because it helps recharge and refuel the body. Breakfast has also been proven to help the mind and body in the following ways. • People who eat breakfast are more likely to have better weight management and success in losing weight. • People who don’t eat breakfast tend to overeat throughout the day and consume more calories late in the day. • By eating breakfast a person can increase their metabolism by up to 10 percent. • Research has shown that kids who eat breakfast do better on standardized tests and have less behavioral problems. • A well-balanced breakfast helps people concentrate better and have more energy throughout the day. Reagan says where people often fall short in the morning is they don’t eat a well-balanced meal. “A lot of people say, ‘I’m not a breakfast eater’ or ‘If I eat breakfast it makes me hungrier throughout the day,’” Reagan says. “Look at what you are eating for breakfast and see if it is a balanced healthy breakfast versus eating something that is higher

in fat and sugar and low in fiber.” The key to having a fulfilling breakfast is keeping it simple and being prepared. “It doesn’t have to be complex, keep it simple. We are all busy in the morning,” Reagan says. To build a well-balanced breakfast, Reagan recommends trying to include the following items. • Choose a complex carbohydrate, which would be a whole grain bread or whole grain cereal. This is important in the morning because it will give you fiber that will digest slowly giving you energy. • Include a protein, such as eggs, soy, cheese, no sugar added nut butter or a low-fat meat. Protein will give you that full feeling and will keep you satisfied for a longer period of time. • Calcium is important in the morning and can be gotten through cow, soy or rice milk. Calcium fortified orange juice is also a great option. • It is also important to include a fruit or vegetable with breakfast. This can be an easy addition because it is something you can grab when on the go. Reagan says the key is not to be overwhelmed. If you cannot eat everything at once, break it into breakfast and a midmorning snack. “Listen to your body and let it tell you that you are hungry,” she says. “A lot of people aren’t morning people. Start gradually and see what works for you.”

“It doesn’t have to be complex, keep it simple. We are all busy in the morning.” Jane Reagan, registered dietician at Essential Nutrition in Boulder

January 31 & February 3, 2010

Longmont Times-Call Publication


Got the Blues? Metro Services

The arrival of the new year brings with it many things besides just a turn of the calendar. A time for reflection, resolutions and looking forward, the new year represents a clean slate. Another image the new year invokes is that of winter weather, replete with its short days and snowstorms. For many people winter can be a difficult time of year, one characterized by feelings of depression and indifference. For those who find themselves with those feelings each year, the cause could be a condition known as Seasonal Affective Disorder (SAD), which most commonly begins to occur during late fall, extending into the winter months. Understanding and recognizing SAD could be the first step for those looking to have a more enjoyable winter.

A case of the winter blues might be a serious condition


What is SAD? SAD is a type of depression that is cyclic, affecting a person during the same season each year. The symptoms of SAD will arrive and go away at the same time each year. As mentioned earlier, the majority of people who suffer from SAD will begin to experience symptoms in late fall, and those symptoms will continue through the winter months.

What are the Symptoms of SAD? Symptoms of SAD often start out mildly and become more severe as the season progresses. Those symptoms can include feelings of sadness, anxiety, withdrawal from social activities and situations, feelings of hopelessness, oversleeping, weight gain or loss, difficulty concentrating, craving of carbohydrates, such as bread and pasta, irritability and insomnia. What Causes SAD? It is still uncertain as to the specific causes of SAD. However, experts have theorized that lack of sunlight might be a contributing factor. A reduction in sunlight can cause a drop in serotonin, a neurotransmitter in the brain that influences mood, appetite, sleep and a host of other behaviors. An imbalance in serotonin is believed to influence mood in a way that leads to depression. Are Treatment Options Available? First and foremost, persons suspecting they or a loved one are suffering from SAD should consult a physician and get a diagnosis. Persons diagnosed with SAD do have treatment options available to them, including light therapy and medications.

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Longmont Times-Call Publication

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Weight training is vital to exercise regime By Kristi Ritter Longmont Times-Call

Five to six days a week Mike Starchok is at the gym lifting weights as part of his overall workout. While he feels it’s one of the most important things he can do for his body, he says weight lifting is a huge confidence booster that puts him in a good mood. “It’s one of the biggest reasons I wanted to stay fit and get in shape,” he says. “It’s an excellent stress reliever for me.” Starchok started weight lifting seriously in 2001 to build muscle mass and endurance. The weight training has helped his dedication tremendously to his overall training, but he believes attitude is a large part of it. “Once you start getting into the flow, the first 21 days are the worst, but then after that you’ll start to see progress,” he says. “It’s 10 percent physical, but 90 percent mental.” Starchok’s focus is to get stronger and add more size to his muscle mass, which requires a different type of weight lifting compared to someone who is wanting to build strength and endurance. Gary Burns, a NSCA Certified Personal Trainer at Canyon Personal Training and Fitness in Longmont, says there are two main types of weight training for muscle building: hypertrophy and

Kim Ranes works out with a mix of weight training and cardio work with personal trainer, Gary Burns, of Canyon Personal Training and Fitness in Longmont. (Paul Litman/Times-Call)

strength. There is also weight training to improve muscle endurance. Hypertrophy training requires the weight loads to be lower than strength training, but the repetitions must be higher. Strength training will have higher weights but fewer repetitions. Burns says adding muscle mass requires a lot of work and dedication for an individual because of the amount of time and commitment that needs to be exuded. For those who aren’t as worried about gaining mass and more interested in gaining strength, he says strength training builds the function of the muscle and increases the ability to project more force. Building strength can help

people in many areas, including catching themselves when they fall, easily and safely opening a heavy door and carrying out daily activities. Another option for weight training is for people to simply “tone up,” which means firming up muscles in the body. Burns says this is a common desire which requires people to work out muscles and increase the tension. “The combination of all training enables you to improve the quality of your life,” Burns says. Weight training can be a good calorie burner if done three to four days a week at regular intervals. But it’s important Continued on 21

January 31 & February 3, 2010

that people have a balance between the correct training for them. For people just starting out, Burns says it’s important to be cleared by a doctor to make sure you don’t have any health problems that can be aggravated by the exercise. It’s also important for people to have the correct form when they weight train, which can be learned by working with a trainer. “When you start out the important thing is to establish the goal and the habit to achieve that goal,” he says. “Weight training is about changing the shape of your body.” But don’t forget that in order to have maximum results from weight training, a person’s body also needs the proper amounts of exercise combined with a good diet and restful sleep. With a combination of all three, it allows the goal to be accomplished more efficiently.

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Treating and avoiding shin splints By Daelena Tinnin Longmont Times-Call

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Whether you are running for miles or just around the block, shin splints can cut the race short if not properly treated. The shooting pain, the cramping and the stiffness associated with shin splints can be painful. Shin splints, medically referred to as medial tibial stress syndrome, refers to the inflammation of the muscles in the front part of the lower leg and are often caused from running downhill or repetitive activity. Symptoms can range from soreness and pain to swelling of the affected area. Runners, and those just starting a running program, are at particular risk for shin splints. Dr. Louis Cavallo, of Cavallo Chiropractic in Longmont, says shin splints will affect one in five runners. However, any sports activity can be a danger to shins. Julia Richardson, owner of Alpine Physical Therapy in Longmont, says the weekend warriors who pick up sports activities and don’t properly prepare are at risk, as well. Shin splints are easily treated and avoided.

January 31 & February 3, 2010

• Vary your workout – Julia Richardson, owner of Alpine Physical Therapy in Longmont, recommends gradually increasing your activity and varying your running path to include grassy areas or tracks and to avoid running downhill. • Rest – A couple of days of rest might make you feel better, but that doesn’t mean you’re safe. Richardson recommends two weeks of minimal to no pain before easing back into any physical activity. • Ice massage – This remedy is fairly quick. Take a Dixie cup, fill it with water and freeze it, then take the frozen cup and massage the painful area. • Change shoes – Dr. Louis Cavallo, of Cavallo Chiropractic in Longmont, says changing shoes every 300 to 500 miles is a good idea. • Physical Therapy – If the pain is bad and lasts longer than two weeks, Richardson says physical therapy is a great way to start the healing process. • Orthotics – Some shoe stores offer custom-made orthotics and inserts for your shoes to help with arch support.

Avoiding Shin Splints • Stretching and warming up – Stretching is an important part of avoiding shin splints. You want to make sure you stretch the calf muscles and get warmed up before performing an activity. • Hydration – Dry climates can increase the chances of shin splints, so be sure to stay hydrated during your run or workout. • Toe exercises – Toe raises and toe taps help to build muscles around shins. • Checking shoes – “If you have the same shoes you used in high school and you’re running five miles a day, it’s time to go shopping,” Cavallo says.

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January 31 & February 3, 2010

Be Good to Your


Winter marks the perfect time to visit an aesthetician

By Nathalie Winch Longmont times-call

The human body’s largest organ is the skin. It is every human’s first line of defense against nature’s elements. But there are certain steps you can take to ensure your skin is protected. Experts agree that daily home treatments are crucial to healthy skin. But they also say winter is the perfect time to make an appointment with a skin-care professional. “The pros can help you along the way with professional services and knowl-

edge, but your greatest success comes from home care,” says Jean McBride, aesthetician at Body and Laser Aesthetics in Longmont. “But winter is also the perfect time to seek out professional services like chemical peels, microdermabrasion and intense pulse light or IPL treatments.” IPLs treat hyperpigmentation, or age spots, which can be caused by a number of conditions. This light treatment also increases collagen and elastin production which decreases with age, McBride says. Kimberly Gray, aesthetician and spa coordinator of Skin Care Specialists of

Jean McBride, of Body and Laser Aesthetics, gives Ashton Wiley a facial. (Paul Litman/Times-Call)

Colorado in Loveland also suggests seeking professional skin-care treatments such as chemical peels during the fall and winter months. Chemical peels regenerate skin-cell growth by sloughing off the outer-most layers of the epidermis, which allows for better penetration of topical treatments, like moisturizer or sunscreen, Gray says. Gray suggests chemical peels because Coloradans, for the most part, are outdoorsy people and the winter is the best time to address various skin conditions that occur throughout the year. She also suggests everyone start with an initial skin consultation to determine the particular type of peel or in-office procedure that is right for your unique skin type. Benefits of a professional chemical peel include the reduction of fine lines, pore size, discoloration and it helps with uneven texture in the skin, Gray says. Of course, for the winter outdoorsman, and even those people who spend their days indoors, Gray says the best way to protect your skin, especially against aging, is to wear sunscreen. For this, she suggests a daily application of water-resistant SPF for skiers or a daily SPF with moisturizer. Because Coloradans, in general, don’t have to deal with especially harsh sunlight during the winter months, McBride agrees winter is the best time for professional exfoliation treatments. Although some might stray from a chemical peel during the winter months because they feel it might dry their skin out too much, McBride suggests this is a myth. “What those treatments do is take off Continued on 25

January 31 & February 3, 2010

Continued from 24



Cataracts can happen at any age. However, they are the leading cause of treatable visual loss in adults 55 and older. Common symptoms are cloudy, fuzzy, foggy or filmy vision, colors that seem faded, glare from bright lights, halos around lights, not being able to see well at night, double vision, and frequent changes in an eyeglass prescriptions. If a person is older than 50 and experiencing change in his vision and has not had a recent eye exam, he should have a complete eye health exam by a medical doctor who is trained in all forms of eye disease and treatment. Dr. Terry Robinson, M.D. is an expert with more than 29 years of experience in the removal of cataracts, performing the latest state-of-the-art no stitch cataract surgery, including multifocal and astigmism-correcting intraocular lenses and the newest glaucoma medical and laser treatments.

dry cells from the stratum corneum (the very top layer of skin) to regenerate new cell growth. And by promoting your cell-renewal rate, moisturizers and other products can penetrate deeper and work more effectively,� she says. McBride also emphasizes the daily application of a moisturizer. “You never want to skimp on moisturizer,� McBride says. “Use professional-strength moisturizer because it has a better delivery system. When you put a good moisturizer on it can penetrate to the proper levels. “Different things reside in the dermis, the epidermis and stratum corneum,� McBride says. “And products need to penetrate deeply in order to treat those different layers.� But treatments can only go so far, McBride says. “As far as healthy living, I really promote healthy skin from within,� McBride says. “So, all the way through the year – any time of the year – you should be taking Omega 3, 6 and 9, fish-flaxseed oils and borage.�

Terry E. Robinson, M.D.

Taking that combination of vitamins and antioxidants every day, McBride says, is perfect for the skin because it combats eczema, psoriasis and helps hydrate the skin from the inside out. Of course a thorough daily skin regimen is always important, experts say.

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Gray also suggests a daily cleansing with glycolic (alpha) or salicylic (beta hydroxy) acids that provide daily exfoliation and cleansing treatments to help keep the dead, or dry, skin cells free of the stratum corneum, or outer most layer of the epidermis.


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Is there a link between mouth health and overall well-being?


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Did you know there are more bacteria in one person’s mouth than there are people on Earth? For people with severe gum disease, new science suggests that these bacteria may be linked to other serious health issues such as diabetes, heart disease or pneumonia. In fact, a recent study presented at the 87th International Association for Dental Research General Session and Exhibition found that heart attack victims had higher numbers of bacteria in their mouths. One theory regarding the connection between the health of your mouth and your body says that plaque and gingivitis germs can travel from your mouth to your bloodstream and ultimately contribute to these broader health problems. However, further research is needed to better understand the connection between oral and systemic health – as a cause-and-

effect relationship has yet to be established. With more than 75 percent of Americans older than 35 afflicted with some form of gum disease there is no better time than now to take action and improve your oral health. New research suggests that adding an antimicrobial mouthrinse to your oral care routine is a good place to start. Findings from a two-week study conducted at the University of Medicine and Dentistry of New Jersey showed that rinsing with Listerine Antiseptic twice a day, as directed, can significantly reduce the amount of bacteria that may travel from the mouth to the bloodstream in people with mild to moderate gum disease. New York-based dentist Dr. Gregg Lituchy advises “a healthy mouth starts with a complete oral care regimen that includes brushing, flossing and rinsing twice a day, every day with Reach and Listerine Antiseptic products.”

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Have you had your daily dose of laughter today? A good chuckle, guffaw or giggle isn’t just a mental pick-me-up. It has important physical benefits, as well. According to the Mayo Clinic, laughter can help alleviate stress by: • Enhancing your intake of oxygen-rich air, stimulating your heart, lungs and muscles • Increasing the endorphins released to your brain • Easing digestion and stimulating circulation • Releasing neuropeptides that help fight stress and some more serious illnesses With all these benefits, how can you resist lightening up? Go ahead, laugh out loud! – Lindsay Minnema, The Washington Post


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See us for details. No Cash Value. Expires March 31, 2010. May not be used as payment for any previous dental treatment or treatments in progress.

1246 N. Main, Longmont



Amy Johnson, MD FACOG

H th h Keene, K Heather MD FACOG

Francis MelendezChavez, PA-C

• OB/GYN care with a personal touch! • All female staff • State-of-the-art technology • New 4-D Ultrasound • Essure® In-Office Sterilization • Her Option® In-Office Cryoblation Therapy - to control heavy menstrual bleeding

Full Circle Health Associates • 303-682-1112 2030 Mountain View Ave., Suite 540, Longmont • Se Habla Español

Longmont Times-Call Publication

January 31 & February 3, 2010

Changing The Caring Experience...

Vanguard. Why do I choose to practice at Longmont United Hospital? “State-of-the-art equipment with the best trained you can have.” John Stathis, M.D. Interventional Cardiologist

If a heart attack hits, time is of the essence. Heart Care at Longmont United Hospital surpasses national averages for getting patients quick heart attack treatment. We offer a full spectrum of cardiac services - from diagnosis to open heart surgery, including minimally invasive ablation, cardiac catheterization, angioplasty, cardiac stents, and much more. Our healthcare professionals work as a team to deliver the prompt care you deserve and the rehabilitation you might need. To fInd a physician or learn more about cardiac care visit



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