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HealthLineOf Northern Colorado

MONTHLYFREE June 16, 2011

Pedal!June is Bike Month in Loveland

Cycle SafelyFreshen up on the rules of the road

Bike to Work DayLovelanders gear up to ride to work on June 22

Health in a Handbasket

Jade joins a feared biker gang

Where Experts

Work Best.

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Banner Medical GroupMcKee Medical CenterNorth Colorado Medical Center

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 3

40 in the Fort:New endurance bike race

promises to bust lungs

Page 10

The Healthy Plate ................................... pg. 11Three essential exercises ..................... pg. 21Uncommon Sense with Dr. Firestein..... pg. 24

Health Line of NorthernColorado is a monthly

publication produced by theLoveland Daily Reporter-Herald. The information

provided in this publication isintended for personal, non-commercial, informational

and entertainment purposesonly and does not constitute arecommendation or endorse-

ment with respect to anycompany, product,

procedure or activity. Youshould seek the advice of aprofessional regarding your

particular situation.

For advertisinginfor mation,

contact:Linda Story,

advertising director:970-635-3614

For editorialinformation, contact:

Jade Cody,special sections editor:

970-635-3656jcody@r eporter-herald.com

Jennifer Lehman,special sections reporter:

970-635-3684jlehman@r eporter-herald.com

also inside

5

411 on Muscle Strain:

What’s happening and howto recover from it

Page 20

Jess No Less:Outdoor fitness is easy in Loveland

Page 12

Sailing CarterLake:

Youth learnsailing skills insummer program

Page 14

contents


Bike to Work Day:Lovelanders prepare tobike to work on June 22

Page 8

4 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011

When aninjurysidelined

fitness expert andself-proclaimed ’cardiojunkie’ Jari Love fromrunning, Love went

into research mode.She wanted to find away to lose weightand boost metabolismwithout the skeletalstress, and boredom,of running. Metaboliccart testing led Love tocreate the workouts inher newest DVD, “Get RIPPED! Revved to the Max”(80 minutes, $14.99 www.jarilove.com) Here sheproves you can use weight to lose weight. Love andher team lead viewers through fast-paced, mini-setssets of compound exercises, burning three timesmore fat than traditional isolation exercises. The re-sulting program looks like strength moves but workslike cardio. An average person may burn 500 calo-ries on the treadmill in one hour. Jari’s testers burned550-750 calories doing “Revved to the Max.” Vi e w e r swill need dumbbells (3 to 10 lbs) and a step (option-al) for this workout that firms the entire body andrevs the heart to the max. The DVD includes two30-minute workouts and an option to play the com-plete 60-minute workout.

The high energy music motivates viewers as theyfollow Love and her team to get the heart rate ele-vated and rev the metabolism to achieve maximumcalorie burn lasting all day. Modifications aredemonstrated making this program perfect for bothbeginners and seasoned professionals. The step isused for strength moves. There’s no fancy footworkor dancing involved.

— McClatchy-T ribune

Sam McManisM c C l a t c h y-Tr i b u n e

Ultramarathoners gearing up for summer trail-running season nowhave plenty of reading material available for those recovery days.Three new books and one specialty publication have hit the

bookstores, perhaps proof that trail running is rising in popularity as wellas elevation.

HL DVD Review

r ippedHL On the Shelf

THE TRAIL

The Runner’s World franchise recentlyreleased a special 104-page magazine,The Trail, which features interviews andprofiles with the elite ultramarathonerswell known to Western States fans: ScottJurek, Karl Meltzer and Tahoe Rim Trailrecord-holder Kilian Jornet. The TahoeRim Trail also makes the cut in the Top25 Trail Run feature ($5.99, onnewsstands).

“RUNNING ON EMPTY”

Veteran ultra runner Marshall Ulrichhas released a memoir, “Running onEmpty: An Ultramarathoner’s Story ofLove, Loss and a Record-Setting RunAcross America” (Avery, $26, 303pages). This is much more than just adocument of Ulrich’s speedy trek fromSan Francisco to New York City. Itdelves into the psychological reasonswhy Ulrich even began running decadesago.

“RELENTLESS FORWARDPROGRESS”

There aren’t many detailedhow-to ultramarathon books,but Bryon Powell, author of thepopular website irunfar.com, hasjust released “Relentless ForwardProgress: A Guide to RunningUltramarathons” (Br eakawayBooks, $14.95, 232 pages).Powell’s book is for those whoalready have the motivation andneed a training plan and help inthriving on, not just surviving, a1 0 0 - m i l e r.

“THE LURE OF LONG DISTANCES

From across the pond comesRobin Harvie’s “The Lure of LongDistances” (Public Affairs, $24.99,270 pages. An extreme athlete with aliterary bent (Joyce Carol Oates offersup a blurb), the London ultrarunnerand essayist details his journey intoadulthood and extreme running,including the 150-mile Spartathlon(from Athens to Sparta).

Ultra Reading


HL Health in a Handbasket

OneOF THE

GangJade joins a biker gang for a day

Jade CodySpecial Sections Editor

The other night I was out with some friends in downtownLoveland. We were enjoying ourselves, as per usual, when Ispotted a very giant man (we’ll call him “Scary”) in a black

leather Hells Angels jacket. Scary looked to be in his late 40s andcould have had a career doing thundering voice-overs for God ordinosaurs. I went over to him and against good sense (thanksliquid courage), I started firing questions at him.

“How do you become a Hell’s Angel?”“Can I ride in your sidecar?”“Are you still growing?”“Do you have to earn patches like they do in Boy Scouts?”He answered every question in a patient, calm manner, kind of

like how my dad did when I used to ask him about the sky andwhy our farm kitties couldn’t live in my backpack ... questions thatusually ended up with me being smacked or flung in a playful yetyou-better-get-away-from-me-now-boy way.

Anyway, Scary told me the initiation into Hell’s Angels was fierceand painful, and that I might want to consider other hobbies. He

said he had to endure some things I cannot print in a newspaper.Fair enough, I thought. I left it, and him, alone. We’ll call that

survival instinct.I did, however, join a different type of gang: A bicycle gang.They are known as PEDAL Club of Loveland, which, I know,

sounds pretty intimidating, but these bikers are the nicest kind.They take weekly bicycle field trips and agreed to let me tag alongfor a day.

There are several field trip groups to choose from — some ride40-60 miles, some 10-20, some go fast, some are for beginners. Ob-viously I chose the group for peoplewithout a ton of patches on theirleather jackets — the beginners.

My bike is an extra shiny cruiserthat I won from the Pour HouseHalloween costume contest last year(I was a taco). It’s a great bike, butnot exactly built for speed. And youknow your bike doesn’t belong with the biker gang when youhave to push back on the pedal Huffy-dirt-bike-style to slow downand stop (great for those tire-screeching slide-stops though).

The first time I ever rode this bike, my girlfriend, Kim, made funof me because apparently I didn’t look cool on it, which still bewil-ders me.

I don’t care if she laughs. I set out to ride that three-speed beauty

� See C O DY /Page 6

RH photos/Jade CodyTop: Robin Hildenbrand, Harlen Quinn and I before the ride. Below (L-R): Harlen Quinn, Ed Hildenbrand and Robin Hildenbrand onthe ride.


C O DYFrom Page 5

like it has never been ridden before —which is easy, because I’ve only been on ittwice, and once was on a dare to ride acircle through the indoor hallways of myapartment (yes, I tried to do a wheelie; yes Ithink that’s cool; yes I was asked to pleasestop).

Anyway, on the day of the ride, I wasgreeted by three expert cyclists — whoproceeded to lead me on a fun, relaxed ridearound Loveland. We stuck mainly to therecreation trails, which bob and weave in acircle around Loveland. We went prettyslow the whole way, which was great con-sidering I was going top speed for most ofthe ride.

Robin Hildenbrand, the group leader,gave me a rundown on the rules of theroad, things like how to not get run over bycars and who gets the right-of-way on therecreation trails (bikes yield to pedestrians,everyone yields to large horses ... at leastthat’s the policy we all agreed upon).

The other two members of the groupwho were present, Ed Hildenbrand andHarlen Quinn, also helped guide me alongthrough the ride. I learned how to properlysignal when turning (an outstretched right

or left arm for turns is sufficient) andcommunication signals for the riders in thegroup. Safety is paramount with PEDAL, butit didn’t get in the way of fun.

Along the ride we saw cottontail rabbits, about 20 fishermanat Boyd Lake, a gushingspillway and two fun tunnels(Robin and Ed rung their bellsand hollered in them both,they’re kind of fun that way).

If you are interested in join-ing PEDAL for a ride, visitwww.pedalclub.org. Check outthe upcoming rides — there isone for nearly every day of theweek — and contact the appro-priate person leading the group

for more information.Or, if you are not web-inclined, call

PEDAL co-president Lynne Niemeyer at970-344-5054.


Health in a Handbasketis a monthly feature in which Itry a health-related adventureand write about it. If you havean idea for a newadventure, write to me atjcody@r eporter-herald.com.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011 7....

We’re open.Now taking new

patients.

pvhs.org/clinics

1327 Eagle DriveLoveland, CO 80537

To make an appointment,call 970.619.6450

“As an internal medicine doctor, I specialize in adult medicine with emphasis on diabetes, hypertension, weight management and disease prevention. I’m interested in developing relationships

with patients that not only address illness, but focus on long-term healthy lifestyle management.”

- Dr. Susan Agrama

“As a family medicine doctor, I treat patients of all ages, from infants to seniors. I’m interested in building relationships with my patients that extend to their entire family as we work together to

ensure the healthiest living possible.”

- Dr. Peyton Taliaferro

Dr. Susan AgramaDr. Peyton Taliaferro

Located right across from the future home of the ACE manufacturing park.

Welcome to Loveland, ACE.

8 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado June 16, 2011....

RIDE!

BIKE TO WORK DAYBIKE TO WORK DAYJUNE 22, 2011JUNE 22, 2011

RH photo/Jenny SparksRobin Frahm, left, and her daughter, Ryann Frahm, take a break from biking towork at the breakfast station on the corner of 29th Street and Taft Avenue inLoveland. Jim Worthern, far left, with the Loveland Chamber of Commerce,served up bagels, coffee and juice to cyclists.

The City Council of the City of Loveland re-cently declared June 20-24 as Bike Week. Aspart of that, Lovelanders are encouraged to

join the pack in riding their bikes to work on Biketo Work Day — June 22.

Several breakfast stations will set up aroundtown at the following locations:

DOWNTOWN LOVELANDThompson Pocket Park, 4th & Lincoln. Food

provided by Antonio's Burritos.Xeriscape Garden, 1st & Washington. Food

provided by Antonio's Burritos.

WESTNorth Lake Park, 29th & Taft. Sponsored by

Engaging Loveland.Centennial Park, 1st St., east of Taft. Food

provided by Schmidt's Bakery.Woodwar d, 3800 Wilson Ave

EAST/CENTERRAMcKee Medical Center, 2000 N. Boise. Food

provided by Antonio's Burritos and McKee.Medical Center of the Rockies, 2500 Rocky

Mountain Ave. (Pavilion between entrance andparking lot).

Source: www.ci.loveland.co.us

10Percentage ofcommuters whobike or walk towork in Colorado:10 percent.

Bicycling and walking levels fell 67 percent between 1960 and 2000.Obesity levelsincreased by241 percent

during that span.

24167

In China, bicycles outnumber cars 250 to 1.

The averagecost of a newcar in the U.S.is $13,532.The averagecost of a newbicycle in theU.S. is $385.

More than half of all Americans live lessthan five miles from where they work


Wear a helmet for every ride and use lights at night.

Top ten rules of bicycle safety

A is for air• Infl ate tries to rated pressure as listed on the sidewall of the tire. • Use a pressure gauge to ensure proper pressure. • Check for damage to tire tread and side-wall, replace if damaged.

B is for brakes• Inspect pads for wear; replace if there is less than a quarter inch of pad left. • Check pad adjustment, make sure they do not rub tire or dive into spokes. • Check brake level travel; at least one inch between bar and lever when applied.

C is for cranks, chain and cassette• Make sure that your crank bolts are tight; lube the threads only, nothing else. • Check your chain for wear; 12 links should measure no more than 12 inches. • If chain skips on your cassette, you might need a new one or an adjustment.

Quick is for quick releases• Hubs need to be tight in the frame; quick release should engage at 90 degrees.• Your hub quick release should point back to ensure that nothing catches on it. • Inspect brake quick releases to ensure that they have been re-engaged.

Check is for check over• Take a quick ride to check if derailleurs and brakes are working properly. • Inspect the bike for loose or broken parts; tighten, replace or fi x them. • Pay extra attention to your bike during the fi rst few miles of the ride.

— League of American Bicyclists

1.2.Conduct ABC Quick Check* before every ride.

Obey traffi c laws: ride on the right, slowest traffi c farthest to right.

3.

Ride predictably and be visible at all times. 4.At intersections, ride in the right-most lane that goes in your direction.

5.

Scan for traffi c and signal lane changes and turns. 6.Be prepared for mechanical emergencies with tools and know-how.

7.

Control your bike by practicing bike handling skills. 8.Drink before you are thirsty and eat before you are hungry.

9.

Have fun. 10.— Source: League of American Bicyclists.

ABC Quick ABC Quick CheckCheck

....


40 in

F O RTNew endurance

mountain bike racepromises a challenge

the

Story by Jennifer Lehman • Special Sections Reporter

Overland Mountain Bike Club isbringing an endurance race toFort Collins on July 9, the first

annual 40 in the Fort, a diverse 40-milecourse through Lory State Park andHorsetooth Mountain Open Space.

Overland Mountain Bike Club wanted40 in the Fort to be aligned with other en-durance mountain bike races in the area,said Kory Swanson, the club’s communi-cations director, like the Laramie Enduro,with 70-plus miles and the Firecracker 50,a 50-mile race held every 4th of July inBr eckenridge.

Endurance mountain bike races aregrowing in popularity said club member,John Hughes, who brought the idea forthe race to the club’s board of directors.

Hughes had been participating inother endurance races in Colorado andWyoming and thought Fort Collins shouldhave one, too.

The main concern was getting approvalfrom the county and state which provedto be very easy, Hughes said, because ofthe club’s long reputation for trail mainte-nance and their relationship with localparks.

Overland has a symbiotic relationshipwith the parks, Hughes said, “we needthem and they need us.”

Rides, education, trail maintenance andtrail patrol are some of the club’s mainactivities as a non-profit organization

focused on Northern Colorado andSouthern Wyoming.

Hughes will be helping run the raceand won’t be participating, but he’s donethe course before.

“I’ll be enjoying seeing the pain onpeople’s faces as they climb Towers Trailtwice,” he said.

Lory State Park and Horsetooth offerseverything from fast-flowing single-trackracing through valleys to very difficulttechnical climbs through a variety ofterrain, Swanson said.

“At some points you’re riding through apine forest over soft dirt, other timesyou’re scaling and jumping rocks, goingover tree roots, going down really gnarly,nasty descents, trying to pick your line asbest you can so you don’t go off the trailinto the cactus,” Hughes said.

The 40-mile course gains 7,500 feet ofelevation compared to an 8,000 footelevation gain in the 70-mile LaramieEnduro, Hughes said.

“It’s going to be a great experience forall of us, Hughes said, “We know it’sgoing to be a lung-bursting, lung-burningevent that I’m sure everyone’s going tor emember.”

The race is divided by gender intoOpen and Sport categories, and the thirdcategory SS (single speed) is gender com-bined.

Open is for racers who have placed in

a previous race, Sport is a little lesscompetitive for people who have racedbefore, but not placed at the podium or inthe top ten, Hughes said.

SS, (single speed) are racers on singlegear bikes and those racers are significant-ly stronger, Hughes said, because theyonly have one gear to work with to get upsteep hills — some on the 40 in the Fortcourse have grades over 20 percent,Hughes said. “These guys are animals.They just love pain.”

A few members of the Overland Moun-tain Bike Club will be racing, Hughes said,but most will be volunteering.

Racers mostly hail from Fort Collinswith participants from other Front Rangecities and a few surrounding states, Hugh-es said.

Hughes said the club hopes the racewill bring recognition to Fort Collins’ gr eatparks and that people have a good time.

Registration for this year’s race isclosed, capped at 150 participants, butthere are still plenty of volunteer opportu-nities from working food and aid standsto serving as a race martial, Swanson said.

Overland Mountain Bike Club hostsbike rides for all levels, skills clinics, socialgatherings and volunteer opportunities fortrail maintenance.

For more information on OverlandMountain Bike Club and 40 in the Fort, goto http://overlandmtb.org/


HL The Healthy Plate

Jim RomanoffThe Associated Press

If you want to add great flavor to foodswithout using the usual tricks — fat andsalt — just head to the grill.

The high and dry heat created by the grilldoes an excellent job at searing food surfacesand locking in natural flavors, while alsoadding that unmistakable charred, smoky fla-vor. And this all comes at no cost in terms of fatand calories.

This composed salad of steak and springvegetables uses the grill to cook and flavor themeat, as well as many of the other componentsof the dish.

The natural sweetness of asparagus is en-hanced when caramelized over high heat andthe woody flavor of the smoke is a perfectmatch for the slightly grassy taste of the stalks.Similarly, canned artichoke hearts (you can usefresh if you have them) have an earthy, almostnutty flavor that is teased out even more whenthey are charred.

The salad includes cherry tomatoes, whichar en’t cooked, but if you like, you also canthrow them on the grill until they soften andget a bit wrinkly.

This recipe uses sirloin steak, which is notonly a budget-conscious option, but also fallsin the extra-lean category of beef. But it stillhas enough fat that it won’t dry out on the grill(as long as you don’t cook it past medium).

For all the good flavor the grill brings tothese foods, you still want a tasty dressing. Ourbright, lemony vinaigrette calls for a little lessoil than a traditional recipe, but uses somegrated Parmesan cheese to help give it bodyand keep it emulsified.

To round out the meal, brush some slices ofcrusty whole-grain bread with extra-virginolive oil and grill until crisp and browned. Be-fore serving, rub each toast with the cut edgeof a clove of garlic for an added burst of flavor.

GRILLED STEAK ANDSPRING VEGETABLE SALAD

Start to finish: 25 minutesServings: 5

Ingredients for the dressing:5 tablespoons lemon juice1/4 cup extra-virgin olive oil3 tablespoons grated Parmesan cheese1/4 teaspoon saltGround black pepper, to taste

Ingredients for the salad:1 pound sirloin steak, 1- to 11/4-inches thick, trimmed of fat1/2 teaspoon saltGround black pepper, to taste1 pound asparagus, bottoms trimmed14-ounce can artichoke hearts, drained1 cup cherry or grape tomatoes, halved4 cups arugulaShaved Parmesan cheese, to garnish (optional)

Dir ections: Heat a gas grill to high or light a charcoal fire.To make the dressing, in a blender combine the lemon juice, olive oil, Parmesan

cheese, salt and pepper. Blend until emulsified. Set aside.Season the steak on both sides with the salt and pepper. Grill the steak, about 5

minutes per side for medium rare, 6 minutes per side for medium. Remove and letrest on a cutting board for 5 minutes.

Meanwhile, grill the asparagus and artichoke hearts, turning occasionally, untilslightly charred and the asparagus spears are tender-crisp, about 5 minutes. Re-move from the grill and cut the asparagus into 2-inch pieces and the artichokehearts in half. Place the vegetables in a large bowl with the cherry tomatoes.

Thinly slice the steak across the grain and add to the bowl with the asparagusand artichoke hearts. Toss with half of the dressing.

In a large salad bowl, toss the arugula with the remaining dressing. To composethe salad, place some of the arugula on each serving plate and arrange the grilledsteak and vegetables on top. Garnish with shaved Parmesan cheese, if desired.

Nutrition information per serving: 309 calories; 153 calories from fat (50 per-cent of total calories); 17 g fat (4 g saturated; 0 g trans fats); 52 mg cholesterol; 15 gcarbohydrate; 26 g protein; 5 g fiber; 928 mg sodium.

Gr illedSteak&Spr ing

Ve g e t a bl eSalad


Jessica BenesJess No Less

My biggest accomplishment thismonth is that I can do 12 boypush-ups before I drop to my

knees. When I started, I could do just aboutone and my fitness trainer Brad Sawatsky(Orchards Athletic Center) told me to stopbeating myself up about it because it was

my first day.This was before he berated me on a semi-

weekly basis for my whiny attitude. On theday that I powered through a whole bunchof push-ups without stopping, he grinned atme and said, “That’s what I like to see!”

That’s what I like to see, too. Despitewanting to punch him in the face onoccasion, I enjoy working with this guy. Hekeeps me entertained andmotivated while I work mylittle heart out.

I stuck to my roommate’sdiet this month for the firstcouple weeks until a wee bit ofdepression and stress — blah,blah, blah — pulled me downand I bounced back up inweight.

Stupid weight.Now that the weather is hot

and less rainy, I’ve started tak-ing my exercise outside. I met

my friend on Drake Road in Fort Collinsrecently and we walk/ran for over twohours up to a Horsetooth trailhead andback. Running outside made me realize Istill have some endurance to work on.

I talked to Janet Meisel-Burns, senior parkplanner with the City of Loveland, to findout what to do outside to have fun and

get out

M OV E

Despite wanting topunch him in the face on occasion,

I enjoy workingwith this guy.

Jessica Benes is a newsroomassistant and writer for theLoveland Reporter-Herald. Thiscolumn is meant to encouragepeople struggling with healthyeating and weight loss by offeringadvice from experts and sharingher own progress. Contact Benesat [email protected].

Jess No Less

With nicer weather,Jessica takes toworking out inthe elements

� See JESS/Page 13

and

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YOU.

(970) 372-2310 or (303) 872-8250 www.frontrangeplasticsurgery.com

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exercise in the sun. And guess what?Ther e’s a lot to do.

“Everything is green. There are places torun in the parks and play games and dosports activities,” Meisel-Burns said.

• Walking is great for losing weight.Take to the Loveland Recreation trails andexplore the city of Loveland by foot, bicy-cle, roller blades or skateboard. “The rivercorridor near Centennial and FairgroundsPark is a big draw,” Meisel-Burns said.

• Access the recreation trails from Cen-tennial park, Fairgrounds Park, Civic CenterPark, Sunnyside Park, or Seven Lakes Park.Get on the trails with the family and get offat each park to allow the children to play onthe playground for a bit. Then hop on andcontinue the tour.

• Play baseball at Centennial, Kroh orFairgrounds Park. Enjoy basketball atDwayne Webster Park, Fairgrounds, NorthLake Park or Seven Lakes Park.

• Centennial Park features an in-linehockey rink; Fairgrounds has a spray parkand skate park; and Loveland Sports Parkhas in-line hockey rinks, skate park andspray park.

• Most of the parks have free areaswhere families can throw Frisbees, playbean bag games, fly kites and have picnics.You can even set up badminton courts aslong as equipment is used where you don’thave to drive deep stakes. Visitwww.ci.loveland.co.us/parksr ec/FacilityGuide2011.pdf for full details onwhat the parks offer.

Also, because I like to switch things upand try out different plans, I took advantageof the Loveland Daily Deal over MemorialDay weekend and bought a month’s worthof classes to the “Firm Body Boot Camp”which opened recently at the Outlet Mall.My sister and I will be participating togetherin 12 classes over a month. I’ll tell you howthat went next time.

JESSFrom Page 12

RH photo/Jenny Sparks

....

��

“I love coming to work each morningand seeing the residents.”

Sheri ButlerOffi ce Manager • 9 year employee

Lakeview CommonsAssisted Living


Youth learn thewater and windin junior sailing

p r o gra m

Photos courtesy Laurel BowerJunior Sailing students catch wind on Carter Lake.

Young Summer Sailing

Jennifer LehmanSpecial Sections Reporter

When it comes to sailing, CarterLake is like the ocean, heck, itmight even be better.

“They say if you can sail on CarterLake, you can sail anywhere,” said LaurelBower, lifelong sailor and chief organizerand head instructor of the Carter LakeSailing Club Junior Sailing program alongwith her husband, Perry.

Bower also learned to sail on a lakewhile at summer camp as a girl and hassince since sailed in the Chesapeake Bay,the Gulf of Mexico and recently returnedfrom sailing in the British Virgin Islands.

Colorado’s changeable winds do a lotto sharpen sailing skills compared tosteadier winds on the ocean and GreatLakes, Bower said, making it a great placefor junior sailors, ages 10-16 to hone theirsailing skills.

Junior sailors learn sailing basics likehow to safely rig a boat, leave the dock,to read wind direction, trim their sails, getwhere they want to go and back again,Bower said.

The small boats provided for the juniorsailors, 14-foot Sunfish sailboats (the sameboat Bower learned on as a girl) are idealbecause they are small and responsive,Bower said, allowing sailors to get verygood at boat handling skills.

Sunfish have just one sail and are “veryeasy to learn on and very forgiving,”Bower said, “You can tip them over andright them — that’s one of the kidsfavorite things is capsizing — they’re justgreat little boats for kids.”

Being on you’re boat and going whereyou tell it to go provides a sense offreedom and empowerment the kidsenjoy, Bower said.

Sometimes those water skills lead tobigger things, much bigger things.

A former junior sailor, 23-year-oldTaylor Gruver, from Loveland, is now aLieutenant Junior Guard in the UnitedStates Coast Guard.

She has moved from sailing a 14-footSunfish sailboat on Carter Lake tocommanding a 378-foot United StatesCoast Guard Cutter as deck watch officerwhen the captain isn’t aboard, said

Linda Gruver, Taylor’s mother.Taylor is currently on a three-month

patrol in the South Pacific and is stationedin Seattle.

Sailing and on-the-water experiencethrough her years on Carter Lake gaveTaylor a good foundation for her trainingat the Coast Guard Academy, LindaGruver said.

Linda Gruver and her husband, Jeff,both grew up sailing, Linda in Michigan,Jeff in Florida, and when they moved toLoveland 15 years ago with their twodaughters, Taylor and Jennifer, they weresurprised and excited that a sailing cultureexisted here.

The family decided to purchase an18-foot family sail boat and went out onCarter Lake 50 times that first summer,Linda Gruver said.

Most kids in the junior sailing programhave no previous connection to sailing,Bower said, so she knows the program isreaching out to new people unfamiliarwith the sport.

Sofia Haplin, 14, of Boulder, is return-ing to the junior sailing program this yearfor her second summer. Learning to sailseemed like a natural progression, shesaid, since she already enjoyed swim-ming, along with the colors and rhythmof the water she first experienced on a


JUNIOR SAILING ON CARTER LAKEWhen: 10 a.m.-4 p.m. July 9 and 10,July 23 and 24, August 6 and 7. The firsttwo weekends are for beginner and in-termediate sailors and after doing one orboth of the first weekends, sailors arewelcome to sign up for the third, tolearn more advanced skills. Sessions arealready beginning to fill up, Bower said.Wher e: Carter LakeCost: $50 per weekend session, plus a$25 one-time fee to cover the course-book and t-shirt.Contact: For more information andregistration go to www.sailcarter.org

SUMMER SAILSTICE ATCARTER LAKE

What: Part of a nationwide eventto promote sailing, visitors cantour the Carter Lake Sailing Club’sfacilities and go on a free sailingdemonstration.

When: 11:30 a.m.-4:30 p.m,June 18

Wher e: Northwest side of CarterLake

Contact: Michael L. Morganwith the Carter Lake Sailing Club,970-353-0206

couple trips to Venice, Italy with herfamily.

Haplin is interested in continuingwith the hobby and owning a boatof her own someday.

If participating in the juniorsailing club sparks a kid’s interest insailing, there’s many ways to buildtheir skills, Bower said, like beingpart of sailing race crew at the lakeor looking at other programs on thelakes and reservoirs in Coloradoincluding Boulder Reservoir, UnionReservoir and many of the moun-tain lakes.

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ment protects against scabs, which raise therisk of noticeable scars. The ointments can

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you can use a small, diluted amount at a firstcleaning if soap doesn’t remove all dirt.

WATCH FOR INFECTIONSee a doctor if you can’t remove all debris

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Post-workout euphoria can leave you feeling pumped toconquer the world — until the next morning, when youcan barely walk to the bathroom or lift an arm to brush

your teeth.Such are the painful rewards of delayed onset muscle sore-

ness, or DOMS, a result of microscopic tears to muscle fibers thatoccur when you run faster, lunge deeper, crunch harder or liftmore than usual. The damage ignites an inflammatory responseas the muscle repairs itself, causing pain that peaks 24 to 48 hoursafter the activity and dissipates in five to seven days, said CarolTorgan, a health consultant and fellow with the American Collegeof Sports Medicine.

Contrary to popular belief, next-day soreness is not caused bya buildup of lactic acid, a normal byproduct of musclemetabolism responsible for the burn you feel during exercise,Torgan said. Lactic acid quickly leaves your muscles afterward,she said.

ENTER THE ACHEDOMS is most common after a new activity or exercises in-

volving “eccentric muscle contractions,” which is when the mus-cle lengthens as it contracts, such as when you lower the weightin bicep curls or run downhill, Torgan said.

Next-day soreness is usually a good thing. The tear-and-repairprocess forces the muscle to adapt, so that the next time you dothe same exercise there’s less damage, less soreness and less re-covery time — basically, you’re stronger.

“If you don’t get muscle damage, you don’t get musclegr owth,” said Dr. Gabe Mirkin, a retired physician and formerprofessor at Georgetown University Medical School. “If you wantto grow and gain strength, you have to get sore.”

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HOW TO HANDLE ITDial back exertion: When muscles are

sore, they leak proteins from their cells intothe bloodstream and can’t generate theirusual force, Mirkin said. So you have to putfar less pressure on sore muscles, or yourisk injuring them and delaying recovery.

Sore muscles heal faster if you just rest,but when you exert slight pressure on soremuscles, such as through light running, bik-ing or very light weight lifting, you causethe muscle fibers to become more fibrous,so they can later withstand greater stressduring your harder workouts, he said. It’s adelicate balance.

No one knows for sure how much dam-age is necessary to get the muscle to adapt,said Priscilla Clarkson, distinguished profes-sor of kinesiology at University of Mas-sachusetts at Amherst, but she said thatsome soreness is probably optimal. Toomuch soreness can be counterproductivebecause the longer it takes for the musclesto rebuild, the longer you have to wait toresume your workouts. Extreme sorenesscan be dangerous.

In January, a heavy workout sent 13 Uni-versity of Iowa football players to the hospi-tal suffering from rhabdomyolysis, a condi-tion in which the proteins from musclebreakdown flood the bloodstream and im-pair kidney function. Independent expertswho reviewed the cases cited a squat exer-cise as the activity that likely pushed theminto the danger zone.

Stay hydrated: It’s important to stay hy-drated while you’re sore to flush the kid-neys and prevent protein buildup in theblood, said Clarkson, a fellow with theAmerican College of Sports Medicine.Watch your urine to make sure it’s a lightyellow, she said; if your urine turns brown,you’re on your way to rhabdomyolysis andneed to get to an emergency room.

Work up, cool down: Ther e’s little youcan do to prevent DOMS. Cooling downhelps remove lactic acid that gives you thatmuscle burn during exercise, and stretchingcan help prevent a pulled muscle, but nei-ther stretching nor cooling down will doanything to prevent next-day soreness,Clarkson said.

Your best bet to mitigate soreness is togradually build up to strenuous exercisewith lighter versions of the activity over sev-eral days prior, Clarkson said.

Temporary relief: Ther e’s also little youcan do to speed recovery from soreness.Massage, ice, stretching, a warm bath ortaking anti-inflammatories can make yourmuscles feel better temporarily, but theywon’t make them heal faster, Clarkson said.High dosages of antioxidants like vitaminsE, C and beta-carotene might also help, shesaid.

Diet: Mirkin said eating foods with pro-tein and sugar within an hour of hard exer-cise speeds muscle recovery because thespike in insulin drives protein into the cells.He suggests getting that sugar from naturalcarbohydrates such as potatoes.

Be smart: In some cases, what you thinkis soreness could be injury. See a doctor if:

• You have acute, sharp pain as opposedto the dull burn of soreness.

• The pain is only on one side of yourbody (soreness is usually symmetrical).

• The pain gets worse during light exercise.

• The pain hasn’t dissipated in seven days.

Dr. Lee Kaplan, head team physician forthe University of Miami athletics depart-ment and medical director for the FloridaMarlins, said his prescription for playersfeeling sore after a workout is a regimen ofadequate sleep, plentiful hydration and ahealthy diet of fruits, vegetables and high-value proteins. Ice baths, massage andstretching also can help, he said, and hetries not to push anti-inflammatory drugs,because in hot and humid environmentsthey can put pressure on the kidneys.

Kaplan advocates active recovery for hisplayers, with lighter workouts while mus-cles are sore, because just sitting back andresting can cause muscles to get stiff.

And for weekend warriors, he advises areality check. Many high-level athletes aregenetically blessed with bodies that repairand recover quickly, so people shouldn’ttry to emulate the pros who bounce back tothe field or court so quickly.

“A patient will tell me that this player inthe newspaper got better right away,” Ka -plan said. “But high-level athletes are justthat. Some of them make their living withtheir ability to recover.”

Eating foods with protein and sugarwithin an hour of hard exercise speedsmuscle recovery because the spike ininsulin drives protein into the cells.

— Dr. Gabe Mirkin

Light running,biking orwe i g h tliftingwith soremu s c l e scan help youbetter withstandhard workoutsin the future.

....


The

Jennifer LehmanSpecial Sections Reporter

Depending on the severi-ty, a pulled muscle canget your attention or

put you on crutches. Brad Ott,physical therapist and owner ofRebound Sports and PhysicalTherapy in Loveland and FortCollins, explained the cause andtreatment for a variety of mus-cles strains:

W H AT ’S HAPPENING INTHERE?

When a muscle is pulled it isbecause “the muscle has beenengaged, or required to dosomething, beyond it’s capabili-ty,” Ott said. Micro trauma oc-curs either within the “belly” ofthe muscle or where the muscletransitions into a tendon.

A pulled muscle may resultfrom an imbalance in the sur-rounding muscles, where amuscle, or group of muscles, failto do their job, pass it onto an-other, resulting in a musclestrain.

If a sprinter pushes off thestarting blocks in a race, theyshould be using their glutealmuscles to make that happen.But if those muscles go onstrike, a strain may result in sur-rounding muscle, like the ham-string, Ott said.

Often times an imbalance instrength leads to such a strain.

Muscles in avid athletes canbecome conditioned habituallycreating an imbalance instr ength.

An example Ott gave was atennis player with less hip

strength on one side experienc-ing a strained calf muscle aftersprinting up to the net on acolder day — the weaker hippassed the strain to the calfmuscle.

For less conditioned folks, apulled muscle may come fromsomething as simple assprinting suddenly fromthe sidewalk across thestreet, Ott said.

If a muscle is given toomuch to handle, like liftingsomething that’s heavier thanit looks, that can cause a strain,too.

Management depends on theseverity of the strain, Ott said,and separated the injury andsubsequent treatment into threecategories, severe, medium andmild:

SEVERE STRAINSymptoms:

Severely strained muscles canexhibit bleeding or bruising be-neath the skin accompanied byswelling.Management:

To ensure there isn’t addition-al damage to surrounding liga-ments and tendons, severestrains should always be lookedat by a professional, Ott said. Asevere pull in the lower half ofthe body, like a badly pulledhamstring, may require remov-ing weight, getting off the feetand going on crutches.

MEDIUM STRAINSymptoms:

Tenderness to touch and per-haps some swelling, but noneof the bleeding or swelling be-

neath theskin as with

severe strains.Management:Individuals can

often self-managemild to medium

strains. If the pain anddiscomfort is better in 5-

10 days, good, if persis-tent beyond that, see aphysical therapist, sportsmedicine specialist or yourdoctor to have it looked at.

MILD STRAIN:

Symptoms:A mild strain may be

tender to the touch or causemild discomfort, but overall willbe much less severe and per-haps not even noticeable untilthe muscle is being used. Ott de-scribed it as more of an aware-ness that something is sore, butnot necessarily noticeable at alltimes. A mild strain might actual-ly feel better and become looserwith light exercise.

T R E AT M E N T:

Pain should be the guidelinefor the three levels of injury andwhether or not one should par-ticipate, Ott said. If the strain isin the lower body and it’s caus-ing you to limp, sit out. If not,try light exercise and see how itgoes.

Ott advises rest relative to theseverity of the strain and icingfor at least 72 hours, as opposedto heat. After that add heat anddo a contrast bath, combininghot and cold; heat for 10-15minutes, ice for 10-15 minutes.

PREVENTION

A proper warm-up before anyphysical activity or sport is key topreventing pulled muscles.When we sit for extended peri-ods of time, which most of us doduring the day, blood pools inthe larger vessels of the torso,where it’s focused on the organs,Ott said, and has less of a pres-ence in the extremities.

A warm up, whether calis-thenics or a brisk walk, calls onthe body to send blood out tothe extremity muscles.

Warming up won’t preventsome pulled muscles, like a badslip on the ice that leaves you inthe splits. But like most things,generally being more active willcondition the muscles and keepthem in better shape, makingthem more resistant to strains.

S T R E TC H I N G

Most people grew up with theidea that it is ideal to stretch be-fore a workout, something thatmultiple studies have rejected inrecent years, Ott said.

Stretching is best after a work-out and passive stretching,where the stretched muscles arenot being engaged, should espe-cially be avoided before a work-out, he said. Pulling the knees tothe chest or having a workoutbuddy stretch each leg into yourtorso are examples of passivestr etches.

411on

Muscles t ra i n

....


� See E X E RC I S E S /Page 22

Story by Wina Sturgeon • McClatchy-Tr ibune

Go into any gym and you’ll see bored people sitting onmachines and pushing or pulling something in one lim-ited range of motion. They’re using something that goes

forward or back, up or down, without any of the other angles ofmovement that would ordinarily be used in real life, so they’renot getting a complete workout.

Yo u ’ll also see other people — perhaps you’re one of them— who do a bunch of different exercises for the upper bodyand for the lower body, perhaps using free weights or a comboof iron and machines. Often, some muscles get left out or don’tget worked as hard as other muscles.

That’s why you should add three exercises to your workout— the top three that will give your body a full workout, not onlyin a stationary position, but in an active position as well. Warn-ing: these three exercise are hard to do. You may even have towork up to being able to do them. Most important, they have tobe done with absolutely correct form. But if you want to bestrong all over and physically fit for the athletic demands youmay place on your body, these are the ones to do. They aresquats, pull-ups and the vertical jump.

S Q UAT SSquats will work every muscle in your lower body. Start out

with a light weight so you can first work on your form. Yourspine should be held straight; slightly and tightly arched in thelumbar region. Never lean over orforward, because that places all theweight on your lower back, whichcan injure the lumbar vertebrae. Tohelp maintain an erect position, fo-cus your eyes upward, where theceiling meets the wall. It may help toelevate your heels slightly by placingthem on two and a half poundweight plates. Go all the way down,with your butt as low as possible.You don’t want your leg strength tobe undeveloped if your thighs gobelow parallel to the floor while in asport or other activity.

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P U L L- U P SPull-ups work every muscle in your arms, shoulders and upper

back. If you can’t lift your full body weight, you can start with thegym machine that allows you to pull up a lower amount of weight.Keep increasing the resistance weekly until you can perform anunassisted pull-up. Or, try the “negative” system. Start in the up po-sition and gently lower yourself. Negatives, as they’re called, willsoon give you the strength to do regular pull-ups easily.

VERTICAL JUMPThe vertical jump is an extremely athletic movement that’s also

somewhat complicated. It may be a good idea to purchase a ses-sion with a personal trainer to learn how to do it properly — butfirst, ask if the trainer is familiar with the right technique. The ele-ments of this exercise are used in every sport and active activitydone by recreational or elite athletes.

It’s an explosive movement, so make sure you’re warmed up be-fore doing it. Wear good supportive shoes. Start in a squatting posi-tion. Jump up by pushing off the floor as hard as possible. Let theforce of your push move upward to the thighs, hips, core, shoul-ders and arms, stretching each body section in a coordinated fash-ion. As you extend upward, lift your chest and do a shouldershrug. Never forget the shrug, it’s an essential part of the jump ac-celeration. As you shrug, extend your arms starting with the shoul-ders all the way to the hands, reaching as high as you can. Think ofexploding upward with each body section in turn.

Put these three exercises into your routine, and you’ll soon bestronger, more powerful and a much better athlete.

E X E RC I S E SFrom Page 21

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McKee Medical Center

McKee Medical Center therapistswho provide services for underin-sured and uninsured children

with disabilities are turning to otherchildren for help.

Through the Loveland Little SprintTriathlon on July 23 at Mountain ViewHigh School, the therapists hope to raisemoney to support the KidSelf PediatricTherapy Program at McKee. The LittleSprint is organized by McKee MedicalCenter Foundation with 100 percent of theproceeds going to KidSelf.

The McKee Physical Medicine depart-ment started KidSelf in 1987. Today, theprogram helps children with donatedfunds managed by the McKee MedicalCenter Foundation. The program hasmoney to cover approximately 20 therapyvisits per child. About 50 different familieswith children ages 2-12 will receive helpfrom KidSelf in 2011.

According to speech pathologistJill Armour, SLP, PhD, children who rely onfunds from KidSelf for therapies havemany types of disabilities including autism,development delays, hearing loss and

processing disorders, Down syndrome,speech disorders and sensory processingdisorders.

Some children need therapy from allthree disciplines — physical therapy,speech therapy and occupational therapy.For them, the 20-visit limit is reachedquickly. With changes in the economy andinsurance, more children lack the means topay for therapy services, said pediatricoccupational therapist Beth Teschler, OTR.So, they rely on programs such as KidSelffor assistance.

Armour said early intervention is essen-tial in treating children with disabilities.

“I can’t stress that enough. By the timethey’re 12 it’s hard to make a difference,”she said. “With the younger kiddos, youcan get 20 visits in and can work with theirparents and demonstrate what they can doin a home program.”

The therapists assemble therapy plansand provide equipment and instructionsfor the families to take home and completeon their own.

The therapy department has planned

two additional fundraising activities. Thegroup collects print cartridges for recyclingand earns a modest return. On Aug. 27from 11 a.m.-3 p.m., the staff invites thepublic to a Cowboy Cookout at SylvanDale Guest Ranch in Loveland. They willserve lunch, offer entertainment, hay rides,face painting and balloon twisting. Formore information, call 970-635-4171.

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Above and left:participants inlast year’sLoveland LittleSprint Triathlon.

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Center


HL Uncommon Sense

e n c o u ra g i n gh e a l t hyl i fe s t y l e s

Mother of threeasks how to talk togirls about health

Question: I’m a mother of threegirls, and I want to know how totalk to my girls about eatinghealthy and keeping fit but with-

out putting pressure on them to be thin ormake them worry about their weight. Whatis the best way to approach this?

Answer: This is an excellent question.We live in an incredibly weight- and ap-pearance-conscious society, and this is es-pecially true for girls and women. Unfortu-nately, psychological and sociological re-search also indicates that girls and womenwho are more attractive and conform moreclosely to the beauty ideals of the culturetend to get more social and interpersonalpositive attention. Nonetheless, it is crucialto realize that girls and women come in avariety of shapes and sizes, and there aremany types of beauty.

It sounds like you are most concernedwith encouraging fitness, healthy eatingand having your daughters maintainhealthy weights and lifestyles. The mosthelpful approach is to encourage and mod-el healthy eating and demonstrate yourfamily’s values in your everyday choices.

For example, families who spend week-end time together riding their bicycles onthe wonderful hike and bike trails in thisarea, or spending time outdoors at one ofthe many open spaces or state and countyparks in the area, are more likely to contin-ue these activities into adulthood. Whenyour daughters observe you taking care ofyour health, whether through walking,working out, taking yoga classes, or evenstretching at home in front of the TV, theytake in more valuable information thanwords can possibly convey.

In general, it is best not to put the em-phasis on weight per se. It is important notto be rigid about setting goals for girls to

achieve a specific weight number, and todiscourage them from thinking in theseterms as well. It is more helpful to encour-age girls to eat a variety of healthy foodsand engage in activities they truly enjoy. Amixture of healthy and indulgent foods isthe norm for most girls and boys in our cul-ture. Deprivation of all treats is not an effec-tive method of influencing your child, un-less their personal style is to avoid thesekinds of foods anyway. Some kids are natu-rally drawn to being healthy eaters or hon-estly don’t care that much for fat, sugaryand salty foods. It’s hard to believe, but it’strue.

Participation in team and individualsports at school can also boost your girls’self-esteem. Be conscious not to put toomuch emphasis on the competition andwinning aspects. Learning to compete isimportant, but it is more important toachieve one’s personal best and enjoy theactivity.

Be careful never to make disparagingcomments about your daughters’ weight.These critical messages become deeply in-ternalized and are very hard to overcome,even years later. Also, do your best to avoidcomparing one daughter’s weight to anoth-er daughter’s weight and be aware not togive preference or more compliments tothe daughter who is more conventionallyattractive than the others. Society andschool peers will do enough to push thesemessages onto your daugh-ters; it is important thathome be a safe and lov-ing place for them to bethemselves.

Question: Gr owingup I lived in a fairlyclean but clutteredhome. All my livingspaces since the age of20 have felt unorga-nized, not laid out theway they should havebeen or the way I

wanted. Now, I’ve just moved in with myboyfriend after living with my parents forthe past few years. It is important to me tomake the space organized, functional, cleanand comfortable — in a word, perfect. Butthe task feels daunting. I’m afraid I will ruinwhatever I create or that it will never meetmy standards. Why is this so stressful andwhy is homemaking (at least for me) sofraught with emotion?

Answer: It is challenging to create andmaintain a home environment that you en-joy and that really works for your style ofliving. It sounds like you are taking this op-portunity to make a fresh start and createthe home you really want to have. Movingin with your boyfriend is a great motivator,but it also means more “stuf f” and moremess and dirt to manage. Be careful thatyou are not setting yourself up for failure byexpecting perfection when you are actuallymoving into a more challenging situation.

I’m really not certain what role your“clean but cluttered” childhood home lifemay have had on your tendencies to bemessy and disorganized in your own envi-ronment. It’s amazing to see how childrenfrom the same home can emerge with ut-terly different levels of interest in keeping aclean and orderly house. One may bemessy and not care at all, another may bedisorganized but wish it were different, andyet another might be a “neat freak”, obses-sive about housecleaning and having things

Uncommon Sense

with Beth Firestein

Dr. Beth Firestein is a licensed psychologist.She has 24 years of therapy experience andhas practiced in Loveland for over 14 years.She may be reached by calling her office at970-635-9116, via e-mail [email protected], or by visitingw w w. b e t h f i re s t e i n . c o m .

Advice from Dr. Beth Firestein • Licensed Psychologist

� See FIRESTEIN/Page 25

....


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DIABETES SELF-MANAGE-MENT PROGRAMWhen: 7-8:30 p.m., July 21Wher e: McKee Conference andWellness CenterCost: No charge. No registrationneeded.Contact: 970-203-6550

TOTAL JOINT EDUCATIONWhen: 3 p.m., ThursdaysWher e: McKee Conference &Wellness CenterCost: Fr eeContact: 970-635-4172

GENERAL CANCER SUPPORTWhen: 5:30-7 p.m., TuesdaysWher e: McKee Cancer CenterlobbyCost: Fr eeContact: 970-635-4129

CAREGIVER CANCERSUPPORT GROUPWhen: 11:30 a.m.-1 p.m., everyother Thursday: June 16 and 30Wher e: Call for locationsCost: Fr eeContact: 970-635-4129

SOULPLAY ART THERAPYWhen: 1:30-3:30 p.m.,We d n e s d a y sWher e: McKee Cancer CenterConference RoomCost: Fr eeContact: 970-635-4129

BREAST CANCER SUPPORTGROUPWhen: 5:30-7 p.m., SecondThursday of the monthWher e: McKee Cancer CenterLobbyCost: Fr eeContact: 970-622-1961

MAN TO MAN: PROSTATECANCER SUPPORT GROUPWhen: 5:30-7 p.m., fourthThursday of the monthWher e: McKee Conference andWellness CenterCost: Fr eeContact: 970-622-1961

CAREGIVERS SUPPORTWhen: 1:30-3:30 p.m. thirdThursday of the monthWher e: First Christian Church,2000 N. Lincoln Ave., LovelandCost: No chargeContact: 970-669-7069

BLOOD PRESSURESCREENINGWhen: 8 a.m.-4:30 p.m., Mon-day through Thursday, and 8a.m.-noon, Friday.Wher e: McKee Wellness Ser-vices, 1805 E. 18th St. Suite 6,LovelandCost: Fr eeContact: 970-635-4056

YOGA SUPPORT GROUPWhen: 5:30 -6:30 p.m., first andthird Thursday each monthWher e: McKee Cancer CenterlobbyCost: Fr eeContact: 970-635-4054

COMMUNITY CLASSIC BIKE TOUR LARGEST EVERIN SPITE OF WEATHER

Over 1,500 bicyclists rode in the 24th annual Community Clas-sic Bike Tour on May 15, raising more than $85,000 despite coldtemperatures and wet roads. One hundred percent of registrationfees and sponsorships benefited the Stepping Stones Adult DayProgram at McKee.

Four different scenic routes started at McKee Medical Centerand traveled through the Carter Lake, Horsetooth Reservoir andBoyd Lake areas providing a challenging ride for different skilllevels. Loveland Cycle ‘N Fitness donated a new Raleigh Cadentbicycle that was given away through a donation drawing to LisaEgan of Fort Collins.

POUDRE VALLEY HEALTH SYSTEM IN THOMSON REUTERSTOP 57 BEST PERFORMERS

Poudre Valley Health System was named May 30 as one of thenation's 57 best-performing health system based on clinical quali-ty, efficiency, patient satisfaction, and other measurements. TheTop 57 honor was announced by “Modern Healthcare.”

MCKEE MEDICAL CENTER AWARDS $20,000 IN HEALTHCARE SCHOLARSHIPS

McKee Medical Center announced 11 recipients of health ca-reer student and adult scholarships for 2011. The amount ofscholarship funds awarded for 2011 is $20,000.

The recipients in the adult learner category are KatherineAdorjan, Melanie Leamon and Tammy White.

Additionally, high school seniors received scholarships. Theyare Alexander Hughes from Berthoud High School;Shay Devous, Ashley Johnson and Cynthia Smith from LovelandHigh School; Michelle Jacoby from Thompson Valley HighSchool; Carli DeArmond and Jacey Gordley from Mountain ViewHigh School and Brittany Ridnour from Ferguson High School.

in their proper place at all times.It’s really more important to find your own level of houseclean-

ing comfort than it is to analyze why you have been disorganizedand messy. There is no need to feel discouraged or self-criticalabout your past or overly demanding of yourself about your fu-ture housekeeping. As I’m sure you know, some of it also de-pends on your boyfriend and how messy or neat he tends to be,as well as how you distribute the homemaking duties. Do youboth see it as mainly your responsibility to keep up the house ordo you both expect to pull your weight in the housecleaning-laundry-dishes-lawn-care departments? It would be great if he val-ues a relatively clean and tidy home as well. Otherwise this issuecan become a big source of conflict for the two of you.

The task of creating the perfect home is not only daunting — itis impossible. You do not need to attain perfect housekeeping tohave a wonderful home. Improving your living style by severaldegrees of orderliness will probably add a great deal to your con-tentment and your enjoyment of your house. If you have yourboyfriend’s support and willingness to work with you in creatingand maintaining the environment you both want, it may evenbring you closer together.

FIRESTEINFrom Page 24

HL Health in the NewsHL Health Line Calendar

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Urgent or emergent,we’re here for you.Whatever your needs, Poudre Valley Health System is here for you, offering two levels of emergency care in Loveland.

LOVEL AND URGENT C ARE

Monday – Friday . . . . 8 a.m. to 6 p.m.Saturday . . . . . . . . . . 9 a.m. to 5 p.m. Sunday . . . . . . . . . . . 9 a.m. to 3 p.m.

3850 North Grant Ave., Suite 100970.624.5150

For life’s unexpected minor injuries and illnesses, head to Loveland Urgent Care.

� Colds and flu� Sprains, strains, strep and sore throat� Headaches, abdominal pain / stomach aches� Minor infections and wounds� Non-life threatening cuts requiring treatment

MEDIC AL C ENTER OF THE ROCKIES

The emergency department at Medical Center of the Rockies is ready for you 24/7 when your needs are more emergent or life-threatening.

2500 Rocky Mountain Ave., Loveland

Dr. Bill Repert Emergency physician at Medical Center of

the Rockies

Dr. Judith Fox Loveland UrgentCare physician

Dr. Lee Goacher Loveland UrgentCare physician

LakeLoveland

MCR

LUC

3520 E. 15th, Ste. 102 Loveland, CO www.reynoldsoralfacial.com

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