Healthline

McKee Medical Center & North Colorado Medical Center www.BannerHealth.com/NCMCCVI

Where Experts

Work Best.Ask the Expert

Although the content of this ad is intended to be accurate, neither the publisher nor any other party assumes liability for loss or damage due to reliance on this material. If you have a medical question, consult your medical professional.

Question: What are some of the warning signs of a Heart Attack?

Answer: Coronary heart disease is the leading cause of death in the United States. Knowing the warning signs can help with positive outcomes when facing this serious medical issue.

Heart attack warning signs include:• Chest discomfort that lasts more than a few minutes,

most often in the center of the chest• Uncomfortable pressure, squeezing, fullness or pain

in the chest• Discomfort in other areas of the upper body

including pain in one or both arms, the back, neck, jaw or stomach

• Shortness of breath, cold sweat, nausea or lightheadedness

A heart attack is a life and death emergency. Don’t hesitate to call 9-1-1 because:

• In nearly all cases, heart attack victims get lifesaving treatment faster by calling 9-1-1.

• Emergency medical services (EMS) providers can begin diagnosis and treatment on the scene much sooner than someone can get to the hospital by car.

• EMS personnel have training and equipment that are often effective in reversing cardiac arrest.

• Many ambulances are equipped with electrocardiograms (ECGs), which help diagnose a heart attack and allow EMS personnel to activate rapid response teams at the hospital.

• Patients experiencing chest pain who arrive by ambulance rather than by car usually receive faster treatment at the hospital.

Randall Marsh, M.D.Cardiologist CardioVascular Institute of North ColoradoAppointments: (970) 392-0900 (Greeley)

(970) 203-2400 (Loveland)

Learn the signs of a heart attack and dial 9-1-1, because minutes matter.

Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 3

Health shorts ..................................................................... pg. 4When to replace your running shoes................................. pg. 5Get into shape with a swimming routine......................... pg. 1010 flat-belly food tricks .................................................... pg. 13Uncommon Sense with Loveland’s Dr. Beth Firestein ... pg. 19Crandoodles by Steve Crandall ....................................... pg. 20Destination: Healthy with Amanda Wicker ...................... pg. 21How athletes should eat.................................................. pg. 22The Healthy Plate ............................................................. pg. 24Loveland health briefs ..................................................... pg. 25Loveland health calendar ................................................ pg. 26

Health in a Handbasket6Jade attempts the Loveland Sprint Triathlon

Shield Your Eyes7Eyewear can protect from harmful sun rays

Online Diet Sites16Find the right site to helptrack your weight loss

Health Line of Northern Colorado is a monthly publication pro-duced by the Loveland Daily Reporter-Herald. The informationprovided in this publication is intended for personal, non-com-

mercial, informational and entertainment purposes only and doesnot constitute a recommendation or endorsement with respect toany company, product, procedure or activity. You should seek the

advice of a professional regarding your particular situation.

For advertisinginformation, contact:

Linda Story — 635-3614

For editorialinformation, contact:

Jade Cody: 635-3656jcody@r eporter-herald.com

Hiking for HealthLoveland Mountain Club hikestowards health in Colorado

Page 14

4 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010

Navigational systems that guide drivers from point A topoint B, either with a GPS device or a smartphone, arenow considered essential by many car drivers. So why notbike riders?

In fact, it’s happening. Smartphones such as Apple’siPhone and newer Android handsets such as the HTCDroid Incredible can dispense bicycle-friendly directionsto help cyclists navigate dedicated bike trails and streetswith bike lanes, while avoiding hills and dangerous streets.

BIKE NAVIGATION APPS

For iPhone: OpenMaps offers both a free and a paidbike navigation app ($2.99) at the Apple App Store. Thepaid app includes more extensive tools such as batchdownloads of map data to your mobile device.

For Android phones: Requires the latest version ofGoogle Maps, version 4.2 for Android, which can bedownloaded for free in the Android Marketplace, and ver-sion 1.6 or newer of the Android operating system.

— McClatchy Tribune

Linda PerneyMcClatchy Tribune

Heat. Burning. Itching. Blistering. It’s hard tosleep, or even put on clothes. Now you regretstaying out in the sun too long and coming

down with a case of garden-variety sunburn.One of the best remedies can be found right at home,

said Dr. Tara Kaufmann, clinical assistant professor ofdermatology at Stony Brook University Medical Center.“Keep the skin cool,” she said. “Take a cool bath orshower, and then use a cool compress — a towelsoaked in cool water,” to keep the skin hydrated.

Dr. Ariel Ostad, clinical assistant professor of derma-tology at New York University, added that moisturizersalso help. “Moisturizers will not prevent peeling or blis-tering,” he said. “But they do keep your new skin fromdrying out. I suggest using a moisturizing lotion, such asEucerin or Aquaphor, to help keep the skin moist.”

What about sprays that contain local anesthetic? Bewary, Kaufmann said. They can give temporary relief.But “some people can be sensitive to them or irritatedby them, so try them out on a small area of skin beforeusing them.”

Finally, Ostad said, look to over-the-counter medica-tions, such as aspirin, ibuprofen or acetaminophen, forpain.

Speaking of pain, Ostad said, damage to the top layerof skin is known as a superficial, or first-degree, burn.The skin turns red and swells slightly; superficial burns,he said, are usually very painful.

If the damage has reached the second layer of skin, itis known as a partial thickness, or second-degree, burn,Ostad said. The skin will turn deep red or purple andwill swell, blister and may weep (this is a slow, steadydischarge of water). Partial-thickness burns are evenmore painful because the nerve endings in the skinhave been damaged. These burns, he cautions, requiremedical treatment.

What do you do once the pain is over and the skinbegins to peel? Leave it alone, Kaufmann said. “Leave itintact. Don’t be too aggressive about peeling the skin.Let it peel on its own.”

The American Academy of Pediatricsnow recommends swimming lessons forchildren ages 1-4, citing new evidencethat they would be less likely to drownafter having swim instruction.

What key features should parents consider when de-ciding on a jogging stroller? Here are a few:

• Safety: Strollers come equipped with a hand breakand parking lock. A baby should have good support witha secure harness inside a jogging stroller, and be dressedappropriately for the weather conditions and protectedfrom the sun.

• Convenience: Quick-release wheels and a foldingdesign allow for easy storage or transporting in a car.Look for cargo baskets and pockets for storing extra gear.

• Weatherproofing: Most strollers feature a retractablesun canopy.

• Shock Absorption: Generally speaking, strollers withlarger wheels, such as 20-inch wheels, will provide asmoother ride. Some models also come with an ad-justable rear shock for extra cushioning.

— McClatchy Tribune

Soothe that sunburn

HOME REMEDIES

Some old-fashioned remedies actually work toease a sunburn. Here are three to try:

1. Mix barley, yogurt and turmeric and applyto skin.

2. Combine cold aloe vera gel, apple-cidervinegar or plantain and apply.

3. Dip some gauze in cold milk and apply toskin.

Pick a good jogging strollerHL Health Shorts

Swimming lessons for toddlers?

GPS for bicyclists


Chuck MyersMcClatchy Tribune

We often form a tight bondwith our exercise shoes.So, it can be hard to let go

of them when they no longer pro-vide suitable support.

Most running and walking shoestypically last up to 500 miles. Buthow, where and how much theshoes get used can shorten their use-ful time. Running on pavement, forinstance, can lead to quicker wearand tear of shoes than running on adirt track or hiking on trail.

How do you know when to let goof exercise shoes that have outlivedtheir effectiveness? Here are a few in-dicators:

PRESS TESTPerform this test to determine if

the midsoles still provide propercushioning. With your thumb, push

on the outsole upward into the mid-sole. If the midsole shows heavycompression lines with a minimalamount of compression, there is littleor no cushioning left. The midsoleon new shoes will compress intolines or wrinkles.

APPEARANCE

Don’t worry about dirt and grime.They’re signs of use. What youshould look for are signs of wear andtear, such as heels that have stretchedout and outsoles that have worndown. Also, if your shoes haveseemingly molded to your feet, that’sanother indication of excessive wear.

FEEL

Aches and pain in your feet,knees, hip or back are a strong indi-cation that your shoes have lost theircushioning. Additional signs includefriction or blisters in unexpectedplaces.

Is it time to replaceyour exercise shoes?

When you run,your feet hitthe groundaround 800

times every mile

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HL Health in a Handbasket

When: First wave will begin at 7:45 a.m. on July 24Wher e: Race starts at Lake Loveland near beachar eaCost: $85 for individuals, $110 for relay teams (norace day registration)For more information: Vi s i twww.lovelandsprinttri.com or call 970-669-6372

If you go

Deathby Tr i a t h l o n

Despite glaringlyobvious lack of

athletic ability, I’mdoing a triathlon

Jade CodySpecial Sections Editor

I’ve said it before — I believe justabout everything my brain tells me.Like when I was a kid I believed I

was a dump truck. I wasn’t (unless youask my mom, who will assure you Idid my fair share of dumping andloading), but that didn’t stop me frombelieving.

Well my latest misconception is thatI can survive a sprint triathlon. Let’stalk obstacles:

I don’t really enjoy running, and I’mnot particularly fleet of foot past thefirst 40 or 50 yards. That is unless I’mhaving that dream where I’m a lion ...in which case I catch gazelles in a sin-gle bound and then celebrate bysinging Hakuna Matata at the top ofmy lion lungs.

I am not a skilled swimmer, either.Nor can I bike very well, and my bike(though fantastic looking) is clatteringand cheap, a direct result of meputting it together. It is so bad that if Iwas going to meet someone at thebike racks after school for a fist fight,I’d arrange to meet at some other bikeracks because my bike is so dumb.

But I’m doing the sprint tri on July24 anyway. It is shorter than a normaltriathlon, which sounds great until youfind out that the short version featuresa 750 yard swim, a 13.5 mile bike rideand a 5K run. In my book, those are allsubstantial measures of distance.

To prepare for this race, I decided toget a summer membership at LifeTimeFitness in Westminster. It has a pool Ican swim in, treadmills for the run-ning, stationary bikes for the bikingand trash cans for the puking. Plus, myrace coach, Kim Amick, goes there andcan tend to me should I break mylungs or need extensive mouth tomouth (she’s pretty).

I will start a race-based diet regimenof eating only quickly growing plantsand fast land-based animals such aspronghorn antelope (max speed 61mph), Mongolian wild asses (maxspeed 40 mph) and puppies (just kid-ding, but coyotes ARE the No. 9 fastedland-based animal at 43 mph). I willhave a steady diet of Jimmy John'sGourmet Sandwiches, and the deliveryguy will act as my other coach. Nomouth to mouth with him though.

I will also utilize fast producing gar-den tomatoes, short-season crops suchas lettuce and carrots, and my mom’sCalifornia Casserole, cause it alwaysgoes fast at get-togethers.

My greatest fear with the sprinttriathlon is that I will be the last partici-pant to finish — something that couldeasily happen, especially if I strugglewith the swimming. I looked for a be-ginner division, but unfortunately I’mlumped in with guys my age and I’mguessing they will all havean idea as to what atriathlon is. I don’t.

To keep from finishingdead last, I’ve arranged sev-eral race day goons whowill be available to give thequicker participants qualityheckling and hazing tech-niques I learned the hardway as a freshman in highschool.

I’ve also found crazy looking footshoes, made by Vibram, which I’mhoping will intimidate the other racersand make them slow from carryingaround all that envy. Mine have toe-pockets with special Velcro straps, andas every third grader knows, Velcromakes everything faster. When I gotthem in the mail the first thing I didwas go to the mall and sprint througha shoe store to make sure they werefast. This is the only scientificallyproven way to ensure that shoes are infact fast. And they were.

So wish me luck. The next Health ina Handbasket story you read from mewill be about how I performed. It willmost likely be a dramatic comedy, orperhaps a horror story/medical carechronicle. Either way, we’ll laugh atme together.

Hopefully I will look back on it as alife marker, pegged in the blurry day-to-day monotony that sometimesseems so much more important than itshould. Or maybe getting my rearhanded to me in a sprint triathlon willgo down as my biggest regret. It is myfirst one, so if you have any advice forme feel free to send it on. Worst casescenario, I’ll collapse and need mouthto mouth from a pretty girl. Life couldbe worse.

See you next time.

Health in a Handbasket

Health in a Handbasketis a monthly feature in whichI try a health-related adven-ture and write about it. If youhave an idea for a newadventure, write to me atjcody@r eporter-herald.com.


Jennifer LehmanSpecial Sections Reporter

Coloradoans love be-ing outside. Residentsclimb, run, dig, bike

and boat. In our high-altitudeplayground, levels of ultravi-olet radiation are heightened,increasing the risk for eyediseases.

Ultraviolet radiation, theradiation attributed to cumu-lative damage of the eyesand skin, increases 4 percentfor every thousand feetabove sea level, said Dr.Timothy Osius, optometristof Osius Vision in Loveland.

Ultraviolet radiation in-creases approximately 20percent at a mile above sealevel and in the mountainswhere altitudes easily reach10,000 feet, the UV radiationlevels are 40 percent higher,Osius said.

“We have a higher risk,”said Dr. John W. Colvin, Op-tometrist at Kirk Eye Centerin Loveland. “We have moreultraviolet reaching the earth,because we have less atmo-sphere above us blocking it.”

“Those midsummer daysare killers,” Colvin said.

If a person is going to beoutside for any extended pe-riod of time, whether it behiking, boating, gardening,skiing, said Osius, they needto be protecting their eyesfrom the sun.

The biggest eye complica-tions from ultraviolet radia-tion is the increased risk forcataracts and macular dam-age, Osius said.

“Macular degeneration isthe disease stemming frommacular damage,” he said.

Other effects includefleshy, non-cancerousgrowths on the whites of theeye called a pinguecula orptygerium if the growth hasspread over the cornea,

though this is usually not vi-sion threatening, Osius said.These are more common inenvironments where thecombination of sun, windand dust is prevalent, such asin the the southwestern Unit-ed States and Mexico, Colvinsaid.

Prolonged sun exposureto the eye can cause pho-tokerititis, almost like a sun-burn of the eye, and whilealmost always temporary,“can hurt like a sun of agun,” Colvin said.

The increased risk for eyediseases from UV radiationgets less attention than skindamage and skin cancer, butthe level of awareness ischanging as baby boomersage en masse, Osius said,and the numbers of maculardegeneration and cataractsbecome more prevalent.

According to the CDC, thecases of macular degenera-tion and cataracts will in-crease significantly in thenext decade.

Cataracts and macular de-generation usually hit aftermiddle age, but the bulk ofradiation exposure is inchildhood.

“The effects of ultravioletradiation are cumulative andyou will see the damagegenerally after the age of 50,but it is thought that a largeamount of ultraviolet radia-tion exposure is at a veryyoung age, under the age of18,” Osius said.

“The lens inside the eyehardens after a certain ageand the ultraviolet radiationdoes not damage the lens aseasily as it does under theage of 18,” Osius said. “Oncethe lens actually starts tochange, it blocks much ofthe ultraviolet radiation.” Theyounger, softer lens allowsmore light transmission,making them more vulnera-

ble to ultraviolet radiation.

LIFELONG EYE PROTECTION

Though most ultravioletradiation takes place asyoung person, adults stillneed to protect their eyes.

“Protect the eyes from thesun as much as possible,”Osius said.

Along with sunglasses,hats offer a lot of sun protec-tion.

According to PreventBlindness America, a non-profit focusing on visionhealth and education, ultravi-olet radiation exposure ishalved when wearing awide-brimmed hat.

“I think the hat’s a greatidea,” Colvin said. “Not onlywill it block the UV, it doesquite a lot for blocking theglare which might not be amedical issue, but I think itmakes a big difference.”

For kids who are at themost vulnerable age for ul-traviolet radiation, hats canbe a good compromise if thechild won’t keep the frameson.

“It’s very difficult to getchildren to wear sunglasses,”said Osius, who has young

children of his own, “buthats do make a difference.”

Other factors can have animpact on one’s risk forcataracts and macular degen-eration.

“(Smoking is) the biggestpreventable factor with a lotof eye conditions. It’s badnews,” Colvin said.

“Don’t smoke or stopsmoking,” Osius said.

Certain supplements canimprove eye health and de-crease the risk of eye dis-eases.

“Eye supplements havebeen shown to decrease therisk of macular degeneration.There is a clinically signifi-cant difference,” Osius said,pointing to the Age RelatedEye Disease Study (AREDS)sponsored by the NationalEye Institute, part of the Na-tional Health Institute.

“It’s agreed upon in theeye community, both in oph-thalmology and optometry,that eye supplements arebeneficial,” said Osius said.

Lutein, zeaxanthin andzinc “ are specific products

Prevent UV-related eye diseases

The level of ultraviolet radiation increases with altitude.

� See Eyes/Page 8

ThinkStock photo


VISION HEALTHRESOURCES

National EyeInstitute:www.nei.nih.gov

Mayo Clinic:w w w . m a y o c l i n i c . o rg

Center for DiseaseContr ol: www.cdc.gov

Prevent BlindnessAmerica: www.pr eventb l i n d n e s s . o rg

that help,” he said.Certain prescriptions can

cause the skin and eyes to bephotosensitive.

“(People taking these pre-scriptions) should wear eyepr otection,” said Osius. “Itmakes them more sensitiveto ultraviolet radiation.”

Some prescription drugs ordrug ingredients that causethis side effect include pso-ralens, Tetracycline, Doxycy-cline, Allopurinol, phenoth-iazine and Tegretol.

CHOOSING SUNGLASSESUltraviolet Protection

“Generally what we lookfor in sunglasses is ultravioletradiation protection. And re-ally, any high quality of sun-glasses is going to protect theeyes 99 percent,” Osius said.

Consumers can also lookfor labels on sunglasses thatstate UV 400 or that say theyprotect against 99 percent ofUV rays.

The 400 refers to 400nanometers, the measure-ment of light rays.

The visible light spectrumis between 400-700 nanome-ters, Osius said, and any lightwith a nanometer measure-ment below 400 has the po-tential to cause damage tothe eye.

Less expensive sunglassesmay have the protection youare looking for but if theydon’t include a label specify-ing their level of protection,it’s hard to know.

“Any lens will block someUV, but if a person is an ac-tive outdoor individual theyshould consider investing ina higher quality pair of sun-glasses,” Osius said.

“Bolle, Serengeti, Ray-Ban,Oakley are all made withhigh quality materials,” Osiussaid. “The manufacturersstands behind those materi-als.”

Photochromatic lenses,such as those offered by thebrand Transitions, changetheir level of tint when ex-posed to UV rays and alsoprovide high level protectionagainst UV rays, Colvin said.

There are also UV protec-tion options for regular pre-scription glasses and con-tacts.

Prescription lenses can betreated with a UV-blockingcoating that offer UV 400protection, Osius said.

Contact lenses with UVprotection are available.

“Ther e’s different brands(of contact lenses) and moreand more that have (ultravio-let protection) built into thelens. It’s helpful but not con-sidered to be as complete asthe sunglasses are going tobe because they only coverthe center of the eye wherethe cornea is,” Colvin said.

“If I have a patient who isa fair individual, young, veryactive, with a family historyof macular degeneration, Imay fit them with those justfor extra benefit.” Osius said.

Optical QualityWhen purchasing sun-

glasses, notice the opticalquality of the lenses.

Optical quality can be de-termined by looking throughthe lens at a straight surface,like the edge of a table top inthe background. If the line iswavy or distorted, the opticalquality isn’t great.

Another clue is if the lens-es distort the image on a pro-jector, Colvin said.

“It’s not a medical issue,”he said, “If you can put upwith lesser optics then that’sfine but a lot of people cantell the difference.”

If the sunglasses are of alow quality and do not pro-vide a crisp image, that cangive some peopleheadaches, Osius said.

Color and StyleThe color of the lens is not

important for ultraviolet pro-

tection, Colvin said, but itchanges the way the worldlooks.

“If a person wants to staywith the most natural lookingview, gray will give you thebest color rendition,” Colvinsaid.

Colvin prefers brown oramber lenses because theyoffer greater contrast that ishelpful when following thegolf ball on the green.

The darkness of the lens isalso not relevant to sun pro-tection.

“Even if you had verylightly tinted sunglasses, youcan still have 100 percent UVblockage,” Colvin said.

The darkness of the sun-glasses does not mean highultraviolet protection andsunglasses that are too darkmay give people headaches,Osius said.

Many sunglasses availableare polarized and are greatfor high glare activities likeboating and skiing.

If people complain ofglare, polarization is very im-portant feature, Osius said.

Colvin recommends thewrap-around style which hesaid offers more protectionagainst ultraviolet radiationand wind, “especially if you

are a bike rider,” he said. “I’dbe a little suspect of smallround frames, (they are ) bet-ter than nothing for sure, butyou can get quite a lot oflight coming in from thesides.”

Osius recommends thewrap-around style especiallyat higher altitudes and doingactivities like skiing, hikingand mountain climbing.

Above: The majority of theeye’s UV exposure comesbefore the age of 18.Right: Polarized lenses helpreduce glare.

ThinkStock photos

EyesFrom Page 7


HL-315679


Jeannine SteinThe Associated Press

Many adults know how toswim — that is, they can getfrom one end of the pool to

the other without too much trouble.But to swim proficiently and with fi-nesse, they must learn to properlystroke, kick and breathe.

That’s where swim coach NancyKirkpatrick-Reno comes in. Masterscoach and former masters swimmingworld champion, Kirkpatrick-Renohas designed a four-week program toquickly improve swimming skills andoverall fitness — with drills and point-ers on technique. If you’re stuck in aswimming rut using methods youlearned in elementary school, pay at-tention. “In the last 20 years, the waywe swim has become very different,”Kirkpatrick-Reno said, “not to mentionthe new swimsuits that have takenswimming to whole other levels.”

This workout begins with choosingthe right size pool and ends with do-ing copious laps without gasping fora i r.

GETTING STARTED

Before sticking a toe in the water,consider this advice:

• Swim in a pool that’s at least 20 to25 yards long; those pools can usuallybe found at high schools and somegyms. A 50-meter Olympic-size pool isbest, but not everyone has access tothat. “If you’re going to become a laps w i m m e r, ” Kirkpatrick-Reno said,“you can’t go any shorter or you’ll beconstantly turning.” An outdoor poolis preferable to an indoor one becausethe chlorine and other chemicals dissi-pate in the air.

• Choose a pool with a pace clock,or get a waterproof swim watch. “Itwill help you measure how fast you’reswimming,” Kirkpatrick-Reno said. “Ifyou have no clock, how do you knowyou’re improving?”

• Not all swimsuits are createdequal. Racing suits are best, becausethey cling to the body and cut downon drag, which can slow a swimmer.Men should ditch the loose-fittingtrunks or jams — those, Kirkpatrick-Reno said, “are like taking grocerybags and tying them to your waist” —and choose a more tight-fitting suit.Don’t worry, tiny suits aren’t the onlyoption; snug swim jammers come al-most to the knee (think triathletegear). Women should choose a sleekracing suit as well; some two-pieceoptions are available. Keep in mindthat chlorine may eventually breakdown the fibers, so wash according tomanufactur er’s instructions.

• Swim caps can cut down on drag,

especially for people with long hair.They can also protect hair from poolchemicals. Goggles are essential toprotect eyes from the same chemicals,and they’re available with prescriptionlenses and tinting and UV protectionfor the outdoors.

• A couple pieces of gear are usedduring drills: Kickboards can helpswimmers focus on kicking properly.And pull buoys (lightweight foampieces that sit between the thighs,keeping the legs still) make swimmersuse more upper-body muscles.

• Keep a log to track progress inspeed and distance, and note whattimes of day are best to work out.

• Stay hydrated. Even thoughyou’re in a body of water, you willperspire. Kirkpatrick-Reno suggestskeeping water or a sports drink by theside of the pool and taking a few sipsduring rests.

• Don’t forget to eat after a work-out. Swimmers need to replace glyco-gen levels after exercising, and Kirk-patrick-Reno suggests some combina-tion of carbohydrates and protein,such as a protein bar or chocolatemilk.

• Do some cool-down laps after aworkout. A few laps at a leisurelypace will help slow the heart rate andcool the body’s core temperature.

WEEK 1

Work out three times a week on

plunge .Get in shape with aswimming routine

ThinkStock photo


nonconsecutive days. Don’t be sur-prised if you’re winded after just a fewlaps in the beginning, even if you’re anaccomplished runner or cyclist. Swim-ming uses different muscles and struc-tured breathing and may be taxing atfirst. But with perseverance, quick im-provement is possible. The number oflaps listed here is a suggestion basedon a 25-yard pool, so adjust the num-ber if necessary.

• Drills begin with streamlining offthe wall. Begin with feet against thewall, and drop just under the surface ofthe water. Push off the wall in a stream-lined position: Hands are directly infront of head, one over the other, andupper arms are tucked next to the ears.Toes are pointed. When you begin toslow down, kick a little and come tothe surface. “It’s like you’re an arrowcutting through the water,” Kirkpatrick-Reno said. “This gets you used to thefeeling of going through the water, andin swimming, you want to be stream-lined. You want to get your body to apoint.” Stop and return to the wall, orswim the rest of the length of the pooland begin again. Repeat 10 times.

• Next, swim using one arm across

one length of the pool. Keep the leftarm outstretched in front, right arm byyour side, close to your hip. Eyes arefacing the bottom of the pool and thelegs are flutter kicking. To do that,keep heels in the water and kick fromthe hips, not the knees. Point the toes.Don’t let the legs drag down in the wa-ter and make large kicks -- this isn’t likesnorkeling. To stroke, lean slightly tothe left, with the right shoulder back,bring the right arm up, and stroke intothe water, using the arm from the fin-gertip to the elbow as a paddle. Useonly the right arm to go across thepool, then switch to the left arm on thenext lap. Repeat, changing arms eachlap, for four to eight lengths. If possi-ble, breathe every few strokes, or as of-ten as you need to. When breathing,rotate the head out of the water to theside; don’t lift it up.

• The catch-up drill begins with theleft arm in front and the right arm byyour side. Bring your right arm aroundto meet the left, then stroke with theleft arm, bringing it around to meet theright. The arms “catch up” to each oth-er instead of continuously paddlingthrough the water. Repeat four to eight

lengths, breathing every couple ofstrokes if possible, or more often if nec-essary.

• Flutter kick for 200 yards whileholding a kickboard. Keep your handsover the far edge of the board and yourhead above water and do flutter kicks.

• Do a freestyle swim for 200 yardsat an 85 percent effort, using stroking,breathing and kicking techniques usedin the previous drills.

WEEK 2Repeat the drills from Week 1.This week adds a kicking drill, which

develops leg muscles, works onbreathing and improves the cardiovas-cular system.

• Begin with one arm extended infront, the other arm by your side,shoulder back. Kick six times, thenbring the right arm around so that botharms are in front, kicking six timesagain. Next, stroke with the left arm,kicking six times, and take a breath.Breathe more frequently through thecycle if necessary. Repeat for 200 yards.

• Next, do two 200-yard lengths offreestyle, taking a 20-second rest be-

� See SWIM/Page 19

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Here are some simpleshortcuts that willhelp slim you down

from “Look Better Naked!”by the editor of Women’sHealth:

1. EAT DESSERT

A small amount can signalthat the meal is over. A pieceof high-quality chocolate is agood choice.

2. GET A MUSTACHE

Consuming 1,800 mil-ligrams of calcium a daycould block the absorptionof 80 calories. Jump-start

your calcium intake by fillingyour coffee mug with fat-free or 1 percent milk.

3. SPICE THINGS UP

Capsaicin, the substancethat puts the hot in hot pep-per, temporarily boots yourmetabolism. Dairy blockscapsaicin’s sweat-inducingsignals better than water,though, so pair it with yourfavorite spicy dishes.

4. GO ORGANIC

That’s where you’re likelyto find bread and cereal withfiber counts that put the con-ventional choices to shame.

5. KEEP THE SKIN ON

Speaking of fiber, a lot ofit’s in the peel, whether it’spotatoes, apples or pears.

Even oranges: Don’t eat thewhole peel, but keep thepith, that white, stringy stuff.It’s packed with heart-healthy compounds calledflavonoids.

6. BUY PRECUT VEGGIESSure, they cost more,

but you’re more likely to eatthem. Low energy snacksshould be as easy as possi-ble so you have no excusenot to eat them.

7. SNACK AT 3 P.M.Having a low-calorie

snack mid-afternoon canstave off cravings for high-cal foods that might crop uplater. An ounce of nuts ortwo sticks of string cheeseweigh in at about 170 calo-ries.

8. DRINK WITH YOURDOMINANT HAND

If you’re circulating at a

party, keep your glass inthe hand you eat with.If you’re drinking with it,you can’t eat with it.

9. PLATE IT

Whatever it is, don’teat it out of the containerand don’t bring thecontainer to the couch.Your brain actually has tosee the food on the plate,and when you reach into ajar or a bag, you don’t see it.

Eat what’s on the plate,then stop.

10. USE YOUR FINGERS

Find a way other thanfood to work off your ner-vous energy.

Instead of grabbing chips,pick up your knitting or any-thing else that occupies yourhands.

10f l a t - b e l lyfood tricks

14 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 15

Linzy NovotnyFor the Reporter-Herald

On July 4, five yearsago, MargueritePorter fractured 11

bones and spent time in theintensive care unit. Fracturesincluded her clavicle in twoplaces, four ribs and herpelvis. That day Porter hadbeen enjoying a ride on herhorse when a mountain lionscared the horse, sendingPorter into the air. Two yearslater, Porter joined the Love-land Mountain Club and hasbeen hiking ever since. Priorto that, Porter had neverhiked before and wanted tostart as a way to strengthen

her bones and feel bettersooner. Before the accident,Porter was sportsman of theyear in 2001 for riding horsescompetitively, so she wantedto get back to walking andriding her horses, althoughshe no longer does so com-petitively.

Porter went from gettingaround in a wheelchair,teaching her dog to pull herdown the street, to using adoctor’s cane and then hikingpoles while on hikes. She isnow actively a member ofthe club, going on at leasttwo hikes a week. On July 1,Porter went on a 7.2 milehike up to Dorothy Lake inthe Indian Peaks.

Hiking is classified as vig-orous physical activity, ac-cording to the Healthy Peo-ple 2010 Information AccessProject report. The report, is-sued by the Centers for Dis-ease Control and Preventionand the President’s Councilon Physical Fitness andSports, states that hiking is a“rhythmic, repetitive activitythat uses large muscle groupsat 70 percent or more of themaximum heart rate for age.”

It is a good idea for adultsto engage in 75 minutes ofvigorous physical activity aweek, according to the Cen-ters for Disease Control andPr evention.

A 150-pound person canburn approximately 720 calo-ries for a six-mile hike whenwalking two miles per hour,and a person weighing 200

pounds can burn approxi-mately 936 calories.

According to the AmericanHeart Association, hiking canhelp a person lose weight.Walking at two miles perhour, a person weighing 150pounds can burn 240 caloriesper hour. Walking that samespeed, a 200-pound personcan burn 312 calories perhour. Walking at a fasterpace, 4.5 miles an hour, a150-pound person can burn440 calories per hour, and aperson weighing 200 poundscan burn 572 calories perh o u r.

Hiking can prevent heartdisease and decrease highblood pressure, according tothe American Hiking Society.A person’s mental health canimprove and be maintainedas a result of hiking.

Angie W (last name with-held), Loveland MountainClub member for three yearsand avid hiker, said herblood pressure decreasedfrom 60/70 to 49/70. She alsolikes to hike because it de-creases stress and increasesendorphins, which improvesa person’s mental health.

The American Hiking Soci-ety stated that hiking willslow down the rate of calci-um loss, therefore strength-ening the bones and prevent-ing osteoporosis. Diabetescan also be controlled andprevented by hiking. Type Idiabetics may need less in-sulin as a result of hiking.

Dave Hollingsed, Hikerand member of the LovelandMountain Club, believes hik-ing helps with aerobic condi-tioning, or the conditioningof the heart, as well as withstrengthening arm and legmuscles.

Hiking can also help witharthritis and back pains.Walking will strengthen legmuscles, so for ankle andknee arthritic pains, thestrengthen muscles will helpalleviate the pain. Back paincan be reduced becausewalking is a low intensitywork-out and there will beless strain on the back as op-posed to running and aerobice x e rc i s e s .

Hiking is not only a way toget exercise, but it is a way toexperience nature and sight-see.

The Loveland MountainClub started in 1978 and hasover 150 members. Membersparticipate in monthly mem-bership meetings and cantake advantage of severalscheduled hikes a month. Onaverage, the club has 25 newmembers a year.

Monthly membershipmeetings have guest speak-ers who talk about geology,flowers and peaks. Wolvesand raptors have also madeappearances at the meetings.

Hollingsed joined the club

six years ago as a way to hikewith other people.Hollingsed has been hikingfor 20 years and enjoys theoutdoors and having achance to hike in and see thebeauty of the mountains. Healso likes to explore areas hehas never been before.

Angie W said hiking costsless than a gym membership,and unlike a gym, hiking al-lows a person to see the pret-tiest places on earth that can-not be reached unless onfoot or bike.

Fellow member Garyagreed. There is somethingdifferent about every hike,whether it is flowers or rocks,he said. A person also has achance to see wildlife. Mar-mots, bears, elk and moun-tain lions are a few of the ani-mals that may be seen whilehiking.

Porter loves going on newhikes and after several youget to know your favorites.Her favorite hike is the BlackLake trail in the Rocky Moun-tain National Park.

Members of the LovelandMountain Club are from allover the country and all ex-perience levels. Memberstypically go on two hikes aweek, which are on Saturday,Sunday, Tuesday and Thurs-day.

Each member of the clubadds something different tothe hike. Some membersknow the name of everypeak or the name of everyflower. Members also get toknow the small towns theyvisit while hiking. Ask themfor the best coffee shop orrestaurant in Nederland.

Loveland Mountain Clubmembers also build watertroughs and donate money tohelp maintain the trails theyhike.

For more informationabout the Loveland Moun-tain Club, visit loveland-mountainclub.or g.

Seeking New Heights

Loveland Mountain Club membersexplore Colorado terrain

Linzy NovotnyFor the RH

For people whowould like totry hiking both

to benefit their healthand as a wayto experience nature,Larimer Countyoffers plenty ofhiking trails forbeginners.

President of theLoveland MountainClub, Dave Disney,has many suggestionsof hiking trails for be-ginners.

In Estes Park, thereare several hikes outof Bear Lake andGlacier GorgeTrailheads, LumpyRidge Trailhead, andWild Basin. FromBear Lake andGlacier Gorgetrailheads, Nymph,Dream and EmeraldLakes can all bereached in a threemile hike. From thesame trailhead, Bier-stadt Lake, LakeHaiyaha, Loch Valeand Mills Lake can bereached as well.These hikes are easy,fun and beautiful, Dis-ney said.

From Lumpy RidgeTrailhead, Gem Lakecan be reached andthe hike is less thanfive miles round trip.Gem Lake is “a nicelittle lake in the mid-dle of cool rock for-mations on top ofLumpy Ridge,” Disneysaid.

Calypso Cascadesand Ouzel Falls can

be hiked to from WildBasin. There are twonice waterfalls and ittakes two miles ofhiking to reach them,Disney said.

For trails near Love-land and Ft. Collins,“Coyote Ridge is easi-ly accessible, shortand has a nice viewfrom the top,” Disneysaid.

Horsetooth Moun-tain Park has a greattrail system. The topof Horsetooth Rockcan be reached aswell as Horsetoothfalls. “Arthur’s Rock isanother nice destina-tion on the northend of HorsetoothReservoir in LoryState Park,” Disney

said.The book, “Rocky

Mountain NationalPark: The CompleteHiking Guide” by LisaFoster, is another re-source for finding hik-ing trails.

Beginners canlook for class A hikeson the LovelandMountain Club’swebsite. This class ofhikes is suitable forbeginners and oncecomfortable, aperson can advanceto class B all theway up to class E.Hiking coordinatorscan be contacted andwill discuss the hikeas well as any equip-ment that needs to betaken.

Find hiking trails in Larimer Countyrecommended for beginners

Photos by Linzy NovotnyLoveland Mountain Club members hike to Dorothy Lake in the Indian Peaks.

14 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 Thursday LOVELAND REPORTER-HERALD/Health Line of Northern Colorado July 15, 2010 15

Linzy NovotnyFor the Reporter-Herald

On July 4, five yearsago, MargueritePorter fractured 11

bones and spent time in theintensive care unit. Fracturesincluded her clavicle in twoplaces, four ribs and herpelvis. That day Porter hadbeen enjoying a ride on herhorse when a mountain lionscared the horse, sendingPorter into the air. Two yearslater, Porter joined the Love-land Mountain Club and hasbeen hiking ever since. Priorto that, Porter had neverhiked before and wanted tostart as a way to strengthen

her bones and feel bettersooner. Before the accident,Porter was sportsman of theyear in 2001 for riding horsescompetitively, so she wantedto get back to walking andriding her horses, althoughshe no longer does so com-petitively.

Porter went from gettingaround in a wheelchair,teaching her dog to pull herdown the street, to using adoctor’s cane and then hikingpoles while on hikes. She isnow actively a member ofthe club, going on at leasttwo hikes a week. On July 1,Porter went on a 7.2 milehike up to Dorothy Lake inthe Indian Peaks.

Hiking is classified as vig-orous physical activity, ac-cording to the Healthy Peo-ple 2010 Information AccessProject report. The report, is-sued by the Centers for Dis-ease Control and Preventionand the President’s Councilon Physical Fitness andSports, states that hiking is a“rhythmic, repetitive activitythat uses large muscle groupsat 70 percent or more of themaximum heart rate for age.”

It is a good idea for adultsto engage in 75 minutes ofvigorous physical activity aweek, according to the Cen-ters for Disease Control andPr evention.

A 150-pound person canburn approximately 720 calo-ries for a six-mile hike whenwalking two miles per hour,and a person weighing 200

pounds can burn approxi-mately 936 calories.

According to the AmericanHeart Association, hiking canhelp a person lose weight.Walking at two miles perhour, a person weighing 150pounds can burn 240 caloriesper hour. Walking that samespeed, a 200-pound personcan burn 312 calories perhour. Walking at a fasterpace, 4.5 miles an hour, a150-pound person can burn440 calories per hour, and aperson weighing 200 poundscan burn 572 calories perh o u r.

Hiking can prevent heartdisease and decrease highblood pressure, according tothe American Hiking Society.A person’s mental health canimprove and be maintainedas a result of hiking.

Angie W (last name with-held), Loveland MountainClub member for three yearsand avid hiker, said herblood pressure decreasedfrom 60/70 to 49/70. She alsolikes to hike because it de-creases stress and increasesendorphins, which improvesa person’s mental health.

The American Hiking Soci-ety stated that hiking willslow down the rate of calci-um loss, therefore strength-ening the bones and prevent-ing osteoporosis. Diabetescan also be controlled andprevented by hiking. Type Idiabetics may need less in-sulin as a result of hiking.

Dave Hollingsed, Hikerand member of the LovelandMountain Club, believes hik-ing helps with aerobic condi-tioning, or the conditioningof the heart, as well as withstrengthening arm and legmuscles.

Hiking can also help witharthritis and back pains.Walking will strengthen legmuscles, so for ankle andknee arthritic pains, thestrengthen muscles will helpalleviate the pain. Back paincan be reduced becausewalking is a low intensitywork-out and there will beless strain on the back as op-posed to running and aerobice x e rc i s e s .

Hiking is not only a way toget exercise, but it is a way toexperience nature and sight-see.

The Loveland MountainClub started in 1978 and hasover 150 members. Membersparticipate in monthly mem-bership meetings and cantake advantage of severalscheduled hikes a month. Onaverage, the club has 25 newmembers a year.

Monthly membershipmeetings have guest speak-ers who talk about geology,flowers and peaks. Wolvesand raptors have also madeappearances at the meetings.

Hollingsed joined the club

six years ago as a way to hikewith other people.Hollingsed has been hikingfor 20 years and enjoys theoutdoors and having achance to hike in and see thebeauty of the mountains. Healso likes to explore areas hehas never been before.

Angie W said hiking costsless than a gym membership,and unlike a gym, hiking al-lows a person to see the pret-tiest places on earth that can-not be reached unless onfoot or bike.

Fellow member Garyagreed. There is somethingdifferent about every hike,whether it is flowers or rocks,he said. A person also has achance to see wildlife. Mar-mots, bears, elk and moun-tain lions are a few of the ani-mals that may be seen whilehiking.

Porter loves going on newhikes and after several youget to know your favorites.Her favorite hike is the BlackLake trail in the Rocky Moun-tain National Park.

Members of the LovelandMountain Club are from allover the country and all ex-perience levels. Memberstypically go on two hikes aweek, which are on Saturday,Sunday, Tuesday and Thurs-day.

Each member of the clubadds something different tothe hike. Some membersknow the name of everypeak or the name of everyflower. Members also get toknow the small towns theyvisit while hiking. Ask themfor the best coffee shop orrestaurant in Nederland.

Loveland Mountain Clubmembers also build watertroughs and donate money tohelp maintain the trails theyhike.

For more informationabout the Loveland Moun-tain Club, visit loveland-mountainclub.or g.

Seeking New Heights

Loveland Mountain Club membersexplore Colorado terrain

Linzy NovotnyFor the RH

For people whowould like totry hiking both

to benefit their healthand as a wayto experience nature,Larimer Countyoffers plenty ofhiking trails forbeginners.

President of theLoveland MountainClub, Dave Disney,has many suggestionsof hiking trails for be-ginners.

In Estes Park, thereare several hikes outof Bear Lake andGlacier GorgeTrailheads, LumpyRidge Trailhead, andWild Basin. FromBear Lake andGlacier Gorgetrailheads, Nymph,Dream and EmeraldLakes can all bereached in a threemile hike. From thesame trailhead, Bier-stadt Lake, LakeHaiyaha, Loch Valeand Mills Lake can bereached as well.These hikes are easy,fun and beautiful, Dis-ney said.

From Lumpy RidgeTrailhead, Gem Lakecan be reached andthe hike is less thanfive miles round trip.Gem Lake is “a nicelittle lake in the mid-dle of cool rock for-mations on top ofLumpy Ridge,” Disneysaid.

Calypso Cascadesand Ouzel Falls can

be hiked to from WildBasin. There are twonice waterfalls and ittakes two miles ofhiking to reach them,Disney said.

For trails near Love-land and Ft. Collins,“Coyote Ridge is easi-ly accessible, shortand has a nice viewfrom the top,” Disneysaid.

Horsetooth Moun-tain Park has a greattrail system. The topof Horsetooth Rockcan be reached aswell as Horsetoothfalls. “Arthur’s Rock isanother nice destina-tion on the northend of HorsetoothReservoir in LoryState Park,” Disney

said.The book, “Rocky

Mountain NationalPark: The CompleteHiking Guide” by LisaFoster, is another re-source for finding hik-ing trails.

Beginners canlook for class A hikeson the LovelandMountain Club’swebsite. This class ofhikes is suitable forbeginners and oncecomfortable, aperson can advanceto class B all theway up to class E.Hiking coordinatorscan be contacted andwill discuss the hikeas well as any equip-ment that needs to betaken.

Find hiking trails in Larimer Countyrecommended for beginners

Photos by Linzy NovotnyLoveland Mountain Club members hike to Dorothy Lake in the Indian Peaks.


Calorie countingwebsites offer the big

picture on healthy living

Virtual countdown

Jennifer LehmanSpecial Sections Reporter

Tracking caloric intake is an es-sential part of healthy weightloss and as with so many things

in life, the internet offers some helpfultools.

Several free websites are availablethat calculate calories gained and calo-ries burned, often combining that datawith other tools that can help keep youon track. Here is a breakdown of someof the better options out there and theircoolest features.

DA I LY P L AT E . C O M

Part of the LiveStrong website,the DailyPlate has numerous resourcesconcerning weight loss but alsohealthy living in general. Daily Plateis a comprehensive diet and exercisecalculator including BMI and heartrate calculators. Other tools includehelp on how to quit smoking, anovulation calendar, pregnancycalculator, symptom checker and can-cer support. There is a social network-ing aspect allowing you to create a

profile and make friends. Thelayout is user friendly so whilethere are plenty of features andoptions it isn’t overwhelming tolook at. DailyPlate also has ad-ditional options for those thatwant to pay for the Gold mem-bership ($3.75/month for a 12-month minimum purchase at$45 and $5/month for a 6month minimum purchase at$29.95). With the Gold mem-bership there is no advertising,and additional tools that allowfor custom tracking of nutrition-al goals.

DailyPlate.com’s coolfeatur es:

• MyPlate D: A spin on thesites regular calorie calculatorand food diary that has specialfeatures for diabetics includingthe ability to monitor glucoseand input insulin levels.

•Track daily water intake.• Lists weekly and monthly

intake totals and percentagesfor a variety of nutritional dataincluding calories, fat, sodium,cholesterol and sugars.

• Offers the DailyPlate caloriecounter iphone app so you can trackon the go.

• User contributed walking, running

and biking routes that you can look upfor your area.

F I T DAY. C O M

FitDay.com is a simple, clean, easy touse website that uses several differentgraphs and charts so this is a great sitefor data nerds or those seeking severalvisualizations of their weight-loss orweight-maintenance. FitDay.com alsohas a premium membership (year long,$5.49/month) that gets you zero ads, acustom tracking option for even biggerdata nerds, and fancier graphs fortracking things like calories burned perdaily activity. Premium members canalso link their online account to Fit-Day’s PC software if you choose to in-vest in that.

FitDay.com’s coolfeatur es

• Graph starting and goal weightswith goal date so you can watch

FitDay.com graphs and charts much of thedata that users input

Nuts and bolts of weight-loss:counting the calories

Burning more calories than aretaken in is the foundation of healthyweight loss and brings understand-ing of eating habits.

“It's just a huge awareness,” saidDenise Moore, the registered dieti-cian at Chilson Recreation Center inLoveland. “You automatically eat10% less,” she said.

When it comes to obesity relatedillnesses such as type 2 diabetes“the number one thing is still lifestyle changes, (that is) still more

helpful than any medication,”Moore said. “If you're not askingthem to see their food records,you're not helping them.”

In addition to tracking food eatenthroughout the day, observing andrecording emotions and moodswhen eating can help link the emo-tional or habitual underpinnings ofovereating or unhealthy eating likestress and boredom, Moore said.

This “allows them to change upbehavior so they can conquer that,”Moore said.


progress over time asthe two lines graduallybecome one.

• Twenty-two miner-als and vitamins, includ-ing selenium, zinc andpotassium, are automat-ically calculated into abar graph when foodjournal entries aremade.

• Users can trackchanges in body mea-surements over time.

• Track your moodsthrough the food jour-nal and see a moodgraph of how youremotions are impactingyour habits.

M Y PY R A M I D . G OV

This site is part of theUSDA and is great forbreaking down the ba-sics of living a healthylife for the entire family,including weight loss. Itanswers questions like“What is physical activi-

ty?” and defines low-level, moderate andhigh level activities. Italso includes a link tothe Know Your Farmer,Know Your Food orga-nization that summa-rizes programs likeFood to Farm for K-12schools and a searchfunction for farmer’smarkets in your area.

Pyramid.gov’s coolfeatur es:

• No premium mem-bership for this site soyou aren’t missing outon any extras.

• MyPyramid FoodPlanner allows you toplan your meals aroundthe food pyramid andyour recommendedcalorie intake.

• Tools and resourcesfor raising healthy andactive kids includingtips for pregnant

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Co m p u t e r,notebook or

both?It’s tracking the calories

that counts, not how you doit.

“You can go so high techor you can just write it onscratch paper,” Moore said.“It has been just as success-ful to write the foods down.”

Little notebooks for on thego can be helpful, especially“for those people who reallyneed to journal to figure outwhy they are doing thatmindless eating,” Moor esaid.

Websites can offer a big-ger picture, tracking thingslike nutritional intake so youcan see “if you're low infiber, too high in sugar, andthat's very, very handywhere as if you write itdown on paper, you won'tsee that,” she said.


websitesFrom Page 17

DailyPlate.com, part of Livestrong.com, offers trackingtools for diabetics and resources for healthy living.

OTHER WEIGHT-LOSSRESOURCES:

MayoClinic.comOffers a comprehensive

listing of articles and blogposts including healthyeating tips, educationalslide shows on healthyfoods like legumes, andunderstanding the psycho-

logical and logistical hur-dles of the weight losspr ocess.

RealAge.comCalculates your “r eal

age” based on a lifestylesurvey and offers articleson various health issuesand weight loss tools likea meal planner, workout

videos and caloriec o u n t e r.

Pr evention.com

The magazine’s websiteis a resource for health,nutrition, weight loss andis recommended byMoore for the site’sr ecipes.

women.• Breakdown of food menus

for the day and week to tracknutritional intake goals in all ofthe pyramid food groups.Tracks vegetables by sometypes (green, orange, starchy,other) to encourage variety.

• Child Cost Calculator:Helps determine how muchshould be budgeted out forfood based on family size andother factors.

• Inside the Pyramid: Offerseasy-to-print one-pagers of tipsand definitions for your refer-ence or the fridge.

S PA R K P E O P L E . C O M

Welcome to the Spark uni-verse. If you are an informationor social media junkie, you willlove this site. Equipped withthe same calorie tracking toolsas other sites, it also focuses ona healthy lifestyle for peoplewith broader health goals mak-ing it more of a wellness forum,covering pretty much everypopular health topic imagin-able, and then some. On thewebsite you’ll find informationon healthy living topics throughdaily articles, quizzes, charts,topical FAQs and a new mediascene with with blogs, videoblogs and exercise videos con-tributed by both experts andusers.

Upon signing up, you aresteered towards a weight loss

or healthy lifestyle maintenancetrack with a series of questionsthat tailor your SparkPage(think MySpace for healthy liv-ing) to fit your needs and goals.The site’s layout is a bit over-whelming but chances are oneof the many headlines, quizzes,blogs or photos will grab yourinterest and you can see whereit takes you. There are also tu-torial videos for different pagesto help you learn to navigate.

SparkPeople.com’s bestfeatur es:

• Site is free, you aren’t miss-ing out on anything that comeswith a premium membership

• Users can join a Spark-Team of people with similar in-terests and challenges for sup-port.

• Members can create ablogs on the site and jump intothe SparkPeople community

• Dining Guide in the nutri-tion section with tips and bestbets for popular restaurants.

• Blood glucose tracker

• Water intake tracker

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1323 Harlow Ln #4 • Loveland, CO 80537www.dentalfi tnessandspa.com 970-214-8420

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Economy making a dent in your wallet? No dental insurance?Don’t let it affect your oral health. Gum disease is associated with other

health problems such as heart disease, diabetes, stroke and more Schedule an appointment for your cleaning and more information today!

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HL Uncommon Sense

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 .

Dr. Beth FiresteinUncommon Sense

Question: Myboyfriend's ex is acomplete psychoand a former friend.

This is a problem because hehas children with her, and itbecomes an issue duringfamily get-togethers. Theystill spend a lot of time to-gether, but she flips out everytime my name is even men-tioned and doesn't want mearound. Does time really healall, or do you think she willalways hate me? What can Ido?

Answer: This is a tough,but not uncommon problem.It sounds like your former fe-male friend probably feelsbitter, angry, betrayed andperhaps jealous--maybe all ofthe above. The ending of herrelationship with the manwho is your boyfriend (andthe father of her children)

was obviously very painfulfor her and it sounds like sheis not over that loss.

Although the hurt andanger is most obviously“caused” by what happenedbetween your boyfriend andthis woman, a lot of times thebrunt of the anger gets di-rected at the boyfriend’s newlove interest. Given that sheand he share children andare co-parenting the kids, it isprobably safer for her to di-rect most of her anger at yourather than him. In addition,she may have strong feelingsof anger and betrayal directlytoward you because you area former friend of hers whois now her ex’s girlfriend. Sowhat can you do?

It is impossible to predictwhether or when your for-mer friend will come to a dif-ferent place emotionally andmentally about you and yourrelationship with your formerboyfriend, so you have to be

prepared to deal with this inan ongoing way. There is novalue right now in pushingyourself into the situation orputting yourself in the line offire to bear the brunt of heranger. You are doing theright thing right now to keepyour distance. It would behelpful if you could “detach”from the problem emotional-ly and for now, let it be be-tween the two of them. Fo-cus on your own happinessand cultivating a happy rela-tionship with your boyfriend.

Your boyfriend also hassome responsibility here.While you cannot controlhis behavior, it is importantto talk with him aboutwhether there are ways hecan handle things that do notpromote the ongoing hostili-ty. While the situation may ormay not change, it is morelikely to improve as timepasses. In the meantime, tryto maintain your distanceand keep your focus on yourown life. This will probablyhelp a great deal.

Coping with boyfriend’s angry ex

SWIMFrom Page 11

tween sets.• Then do six 100-yard lengths, tak-

ing a 20-second rest between sets. Fo-cus on your stroke technique.

WEEK 3

Although counting laps and focusingon proper technique can be distracting,monotony can set in. Kirkpatrick-Renosuggests combating it by talking to lanemates during rests, using a waterproofMP3 player, or letting your mind wan-der a bit.

• Warm up with a combination ofdrills from Week 1 for 400 to 600 yards.

• To get the heart rate up, swim six25-yard lengths at about a 75 percentto 80 percent effort.

• Rest for a minute and do the mainswimming set, consisting of eight 75-yard lengths; in a 25-yard pool, do one

lap freestyle, one backstroke or breaststroke, and one freestyle. Or, do allthree laps freestyle, increasing intensitywith each lap. Do the first lap at a 70percent effort, the second at 75 percentand the third at 80 percent. Take a 15-second rest between sets. This helpsbuild endurance and speed.

• Swim four 100-yard lengths withthe pull buoy, which isolates upper-body muscles. Try to breathe everythird stroke.

Remember to do a few cool-downlaps.

WEEK 4 AND BEYONDWarm up with 400 to 600 yards of

drills from Week 1, including swim-ming four 50-yard lengths with a 15-second rest between sets.

• The main swimming set beginswith swimming 300 yards, then 200yards, then 100 yards, with a 20-secondrest between each set. Using the pullbuoy, swim 100 yards, then 200 yards,then 300 yards, again with rests be-

tween sets. This “ladder swim” buildsendurance.

Cool down with some easy laps.Although your conditioning has no

doubt improved, Kirkpatrick-Reno saidswimmers benefit from strength train-ing, best done on non-swimming days.Exercises that work the thighs, shoul-ders, arms, core and back are especial-ly important. Include exercises such assquats, lunges, seated rows, crunchesand other abdominal work, andplanks. Work on ankle flexibility, too,to make them less stiff.

After four weeks, you may need thehelp of a coach to perfect your tech-nique and speed. Some workout tipsand training plans can be found inbooks and online. Joining a mastersprogram or a local swimming groupoffers instruction and opportunities tosocialize with other swimmers.

For information on masters swim-ming programs, go to U.S. MastersSwimming (www.usms.org).


FIRST-CARE PHYSICIANS

Infections: Colds, Throat, Sinus, etc.Physicals: Complete, Well Woman, School, DOT, etc.

Acute Injuries: X rays, StitchesBlood Pressure, Cholesterol and Other Problems

Wellness, School and Camp Physicals

Family Practice

Days, Evenings, WeekendsWeekdays 9AM to 9PM

Saturday 9AM to 6PM ~ Sunday Noon to 6PMWalk-ins welcome. Appointments available.

Convenient Hours

First-CareFamily

Physicians2160 W Drake Rd,

Fort Collins221-5595

Thomas J. Allen, M.D.Thomas P. Kasenberg, D.O.Edwin D. Risenhoover, M.D.

Dena Sheppard-Madden, M.D.Kristen Olenic, PA-CAngela McNair, PA-C

HL-315545

First-Care Medical Clinic295 E 29TH, Loveland

669-6000

Dr. Sheppard-Dr. Sheppard-MaddenMadden

Angela Angela McNair, PA-CMcNair, PA-CMichael J. Burns

DPMChad M. Knutsen

DPMRobert C. Schulte

DPM

3850 N. Grant, Suite 130(Loveland Medical Plaza)Loveland, CO 80538

667-0769

EFFECTIVE, NON-SURGICAL &SURGICAL TREATMENTS FOR:

• Heel Pain/Plantar Fasciitis • Bunions • Hammertoes • Flat Feet & High Arches • Ankle Sprains/Fractures • Nail Fungus/Trauma • Skin Problems • Warts • Corns & Calluses • Infant & Pediatric Deformities • Sports Injuries & Prevention • Chronic Foot & Ankle Pain • Diabetic Foot Care/Ulcer Management • Nerve Problems

2001 S. Shields, Bldg F(Spring Creek Medical Park)Fort Collins, CO 80526

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Put Your Feet in Our HandsPut Your Feet in Our Hands

Lunchtime & Evening Hours • Same Day AppointmentMajor Insurance Accepted

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Amanda WickerDestination: Healthy

I have lived in Col-orado my whole lifeand am still amazed

at how beautiful ourstate is.

Now that I’ve lostweight I feel confidentdoing more activities,but I realize how muchI missed out on thewonderful place welive. I truly wish I hadgiven myself the chanceto do more activitiesoutdoors. It would havehelped me get in shapeand looking back, thereare things I would haveenjoyed and been ableto do even though Iwas not at the level ofhealth I am now.

One of my favoritethings is hiking. We allknow that getting outand doing physical ac-tivities is good for ourbody, but there are oth-er benefits too. Onereason I like hiking isthe serene surround-ings. Being away fromthe hustle and bustle oflife and in the quiet ofnature is calming to me

and helps my stress lev-el. I have found thereare trails in Coloradothat have old forts andruins along the way. Ireally like how it makesme think and learnsomething new aboutwhere I live. Above all,it is beautiful and re-minds me there arethings bigger than meand life’s problems.

No matter your levelof fitness, try somethingoutdoors you have al-ways wanted to do.Don’t miss the opportu-nity to enjoy it now.You can do it.

TIPS

• Get a map of hik-ing trails and ones youcomplete.

• Loveland has anamazing walking path,try it out with the wholefamily.

• Join a running club.• Make a list of out-

door activities you wantto do, and try one amonth.

• Enlist your familyand friends on an newadventur e.

Amanda Wicker is a Loveland nativeand the founder of Destination:Healthy, a free weight loss supportgroup held at Message of LifeMinistries on the first and thirdTuesdays of every month. Amanda haslost a total of 130 pounds using dietand exercise. She can be reached [email protected].

Destination: Healthy

HL Destination: Healthy

Don’t wait to enjoythe outdoors

We’re here for you.

FoxtrailFamily Medicine

Foxtrail Family Medicine offers comprehensive family care – for infants, children, moms-to-be,

adults and seniors. We’re ready to serve you and your family with the kind of compassion,

expertise and care that you expect and deserve.

Call us today to make an appointment:970.619.6900

1625 Foxtrail Drive | Loveland, Colorado(Just south of Medical Center of the Rockies)

Dr. Anne Siple andDr. Bradley Schnee

pvhs.org

HL-315680


Wina SturgeonMcClatchy Tribune

Are athletes different? If you’reactive enough in your sport tobe called an athlete, or if you

compete on any level at all, do youneed to eat differently?

The answer: you may not need dif-ferent nutrition, but you do have togive your body what it needs. Thatmay require something different fromthe regular diet of a non-active person.Any athlete, whether masters, league orelite, must regard their body as a pay-off machine. If you have a goodamount of fiber in your system, but notenough protein to get through a game— you won’t have enough physicalenergy to compete for very long,though you’ll be just great in the bath-room. Or, let’s say you’re more athleticthan an actual athlete, and you plan ona long and leisurely hike on the follow-ing morning — do you eat carbs orprotein the night before? Should youtake supplements before or after aworkout or training session?

An athlete’s diet should be specific tothe way the body is going to be used.There should also be some attentionpaid to timing. For example, if you’rerunning a long race, like a marathon,you want to spend the week beforeeating a lot of carbs in order to trainyour muscles to store carbohydratesbetter. But they have to be the rightkind of carbs; the long storage, slowburning ones. A candy bar will giveyou a big burst of energy, then let youcrash because you’ve burned up allthat carb energy fast. A pasta dinner thenight before the race will provide slowburning carbs to be used for energywhile you run mile after mile.

But if you do a power sport, such asa team game with lots of running andjumping, or sprints on your feet or abike, you need more protein. Proteinprovides the muscles with the nutrients

they need to keepworking hard andfast. There are anumber of ways toget the neededprotein to your tis-sues; the main twomethods are eatinganimals, and takingsupplements.There are benefitsto both. If you eathigh quality crea-ture protein —chicken breasts, tu-na fish, turkey legs— your body willabsorb these natu-ral protein sourceseasily. If, on theother hand, you getyour protein from supplements, it maynot always be in a form your body canfully use. Some imported nutrients maybe full of impurities or not highenough in quality to be absorbed bythe body. You may have to take differ-ent brands of supplements until youfind the one that works for you. But tohave your body obey your desires in acompetition, training session or condi-tioning workout, it’s best to combineboth natural and bottled proteins.

Suppose you know that creatine willallow your body to work harder for alonger period of time, so you want tofeed it to your muscles. However, apound of steak contains only abouttwo grams of creatine, and you want tomore of this protein to be absorbed by,and stored in, your muscles for a gamethe following day. The best way to getit into your muscles is with a combina-tion of a natural source (animal prod-ucts), amino acids (essentially predi-gested proteins that will make creatine)and a supplement of creatine itself.With the combination, your muscleswill absorb more creatine than theywould with any one element alone.

This is why ex-perts know that nu-tritionally, vitaminsand minerals are bet-ter absorbed whenthey are taken withnatural sources of thesupplement. Eatsome fruit and takesome vitamin C at thesame time, and moreof the pill form of thevitamin will be ab-sorbed.

You can learn a lotof nutritional infor-mation from otherathletes or fromstudying nutrition.But the most impor-

tant thing to remember isthat everyone’s body is different,

including yours. You may load up per-fectly on carbs and still bonk at mile19. Or you can stuff yourself with pro-tein and still get tired during a hard hit-ting game. Maybe you could last longenough to win with a poor diet whenyou were younger, but your proteinneeds changed over the years. Youthink your athletic ability has deterio-rated — when in fact, all you need todo is to give your body what it nowneeds.

That’s why it’s a good idea to dowhat most Olympic level athletes do:keep a food, training and competitiondiary. If you ate a lot of roma tomatoesfor dinner, then did good the next day,write down how you do the next timeyou eat roma tomatoes. If your diaryshows that those tomatoes have agood effect on your athletic ability,you’ll know more about how to feedyour body.

Pay attention to your diet, to whatyou eat and when, and your resultswill improve more than you everthought possible.

How athletesshouldbe eating

ThinkStock photo


RH Paid Advertorial

Question: Can chiropractic really helpmy golf game?

Answer: Absolutely! Regularchiropractic care not only keeps yourspinal column aligned, it also improvesflexibility, range of motion and helpsprotect against future injuries. DahlChiropractic Center can address fixationsin joints such as shoulders and elbows, relieving much of thepain commonly associated with overuse. In addition, we canfit you with custom-made shoe inserts which have beenshown to improve balance, coordination and stability resultingin a smoother swing and less fatigue.

Scott A. Dahl, D.C.

Chiropractic improves golf game

For more information, contact:

2885 N. Garfield Ave., Loveland,CO 80538, 970-744-6915

HL Ask a Health Pro

RH paid advertorial

Because of its commitment to ex-cellence in robotically-assistedsurgery, McKee Medical Center

has been designated as an Epicenterfor gynecological surgery by the mak-ers of the surgical robot.

With this designation from IntuitiveSurgical Inc., the maker the daVinci SiSurgical System, McKee becomes adestination for surgeons from aroundthe country who want to come hereand observe a gynecological proce-dure by obstetrician/gynecologist JohnCrane, M.D. McKee is among 21 hospi-tals to earn the title of Robotic Epicen-ter, which means the hospital is one ofthe top performing centers in thecountry for robotic surgery. Crane isone of 23 Epicenter surgeons in thecountry.

McKee is the only hospital in theRocky Mountain region to serve as anEpicenter. Surgeons from throughoutthe country will travel to McKee totrain with Crane.

”Becoming an Epicenter to train vis-iting physicians was an objective whenwe began the robotics program,” saidMcKee CEO Marilyn Schock. “Thatgoal benefits women locally andthroughout the region as we share ourexpertise and help to improve therobotic techniques of surgeons to im-prove patient care.”

Crane, who performs gynecologicsurgery for benign and canceroustreatments as well as urinary inconti-nence, will work with physicians dur-ing their visits to McKee. Then, he willtravel to their respective hospitals toobserve their first robotic surgeries andcomplete the training process.

“One of the most amazing thingsabout the daVinci robotic system is thatit has made open pelvic surgery almostobsolete,” Crane said. While many sur-geons are adopting the minimally inva-sive approach, he said out of the al-most 600,000 hysterectomies done an-nually in the U.S., two-thirds of themare still done abdominally.

“Since the robotics program startedat McKee last year, I have not sched-uled one abdominal hysterectomy. Thebenefits to the patient from that stand-point alone are huge.”

The surgical robot at McKee is usedfor gynecologic, urologic and headand neck procedures. According toCrane, the primary advantages ofrobotic surgery are less blood loss,shorter hospital stays and a quicker re-turn to normal activities. The da VinciSi Surgical System allows the surgeonto perform delicate operations by pro-viding better visualization, precision,dexterity and improved access to hard-to-reach areas.

Cathie Johnson of Greeley said herexperience having robotically-assistedsurgery was amazing. Johnson had avery large uterus and was told sheneeded a total hysterectomy. “I didn’thave the time for recuperation from a

major hysterectomy,” Johnson said.She estimated she would have neededat least two months off of work.

A friend referred her to Ob/Gyn As-sociates in Loveland where she metCrane and Dr. Ginger Budd. Buddconfirmed that Johnson was a candi-date for the robotic procedure andasked Crane to perform the surgery.Budd assisted.

“I wasn’t nervous at all,” Johnsonsaid. “These folks took the time to ex-plain to me what they were going todo, why I needed the surgery and thatthe recuperation time could be veryshort.”

Johnson was hospitalized overnightand off work for two weeks.

“It was amazing because I had verylittle pain and very little blood loss,”she said. “I am very impressed withCrane and Budd. If I had to come backthere, I would.”

MMC designatedas epicenter for

gynecological surgery


HL The Healthy Plate

Jim RomanoffThe Associated Press

We've all heard ofthe studies sug-gesting a few

ounces of dark chocolate aweek can be good for yourhealth. And while chocolatedoes contain fat (from cocoabutter), a third of it is thesame kind of healthier mo-nounsaturated fat found inolive oil.

All this is good news, es-pecially when you're pre-sented with a plate of rich,chocolaty brownies. But be-ware — all brownies are notcreated equally in the eyes ofthe nutritionist.

These dark chocolatebrownies with sour cherriesare rich tasting, moist andchewy, and they sport an ad-mirable dietary profile.

To start with, the batter ismade with dark or bitter-sweet chocolate chips com-bined with unsweetened co-coa powder, which adds in-tense flavor without addi-tional fat.

Plus, a batch of thesebrownies contains only oneegg and a tablespoon and ahalf of canola oil rather than

the stick of butter somerecipes call for.

As with any sweet, abrownie is dense incalories, but these packsuch a powerful choco-late punch you'll be sat-isfied with a relativelysmall portion.

If you like, servethese brownies toppedwith a scoop of low-fatvanilla ice cream or adollop of thick andcreamy nonfat Greek-style yogurt.

DARK CHOCOLATEBROWNIES WITHSOUR CHERRIES

Start to finish: 1hour (30 minutes active),plus 2 hours cooling time

Servings: 12Ingr edients:3/4 cup all-purpose flour2/3 cup powdered sugar3 tablespoons unsweet-

ened cocoa powder1 1/2 tablespoons canola oil6 ounces semisweet or bit-

tersweet mini chocolatechips, divided

1/4 cup granulated sugar2 tablespoons light corn

syrup, blended with 3 table-spoons lukewarm water

1/2 teaspoon almond ex-tract

Pinch of salt1 large egg3/4 cup dried sour cherriesDir ections:Position a rack in center of

oven. Heat the oven to 350

degrees. Coat an 8-inch-square baking pan withcooking spray.

In a small bowl, sift to-gether the flour, powderedsugar and cocoa powder.

In a heavy, mediumsaucepan, combine the oiland half of the chocolatechips. Place the pan over thelowest heat and cook, stir-ring constantly, until justmelted and smooth (be care-ful that the chocolate doesnot overheat).

Remove the pan from theheat and stir in the granulat-ed sugar, corn syrup mix-ture, almond extract and saltuntil the sugar dissolves. Stirin the egg until smoothly in-corporated. Gently stir in thedry ingredients. Fold in thecherries and the remaining 3

ounces chocolate chips justuntil well blended. Transferthe batter to the preparedpan, spreading evenly.

Bake until almost firm atthe center and a toothpickcomes out with some moistbatter clinging to it, 25 to 30minutes. Let cool completelyon a wire rack, about 2hours.

Using a sharp knife, cut in-to 12 brownies, wiping theblade with a damp cloth be-tween cuts.

Nutrition informationper serving (values arerounded to the nearestwhole number): 192 calo-ries; 58 calories from fat; 6 gfat (3 g saturated; 0 g transfats); 15 mg cholesterol; 34 gcarbohydrate; 2 g protein; 3g fiber; 33 mg sodium.

Death byChocolate?

H a rd ly.Try a healthy

take on deliciouschocolateb row n i e s

AP photo


MAIN NAMED MANAGEROF PVH EMERGENCY SER-VICES

Poudre Valley Hospitalannounced June 24 thatSteve Main has been namedmanager of emergencymedical services. Main willoversee a staff of 75paramedics, emergencymedical technicians andother staff members. In ad-dition, the service has 100non-paid EMTs who donatetheir time to help the ambu-lance service cover publicevents. Main joined PVH in1988 as a paramedic. For thelast five years, he has been ashift supervisor.

BIRDIES ON THE GREEN SETFOR AUGUST 19

Birdies on the Green is awomen-only golfing eventdesigned with the non-golf-ing woman in mind. Thisnew event is set for August19 starting at 2 p.m. at the

Olde Course in Loveland.The event will feature a 9,

6 and 3-hole tournamentand includes basic golf in-struction along with food,drink, and a player goodiebag.

Birdies after Hours, forwomen that can’t attend thegolfing portion of the event,will start at 5:30 p.m. Ticketsare $25 and include food,drink, goodie bag and fash-ion show.

Registration fees are $50per person for Birdies onthe Green, $25 for theBirdies after Hours event.100 percent of registrationfees and sponsorship contri-butions support the Step-ping Stones Adult Day Pro-gram at McKee MedicalC e n t e r.

Registration is available atMcKeeFoundation.com orcall 970-593-6038.

BREAST CANCER SUPPORTGROUP AT MCKEE GETS$3,500 DONATION

The Mariana Butte LadiesGolf Association “Friends forLife” golf tournament June30 raised $3,500 to supportthe Breast Cancer SupportGroup at McKee.

Sixty-two women playedin the tournament at Mari-ana Butte Golf Course inLoveland. Exceeding theirfundraising goal of $2,000,the group raised $1,820through registration andother donations and $1,680from a silent auction.

For more informationabout the Breast CancerSupport Group, please visitw w w . b a n n e rh e a l t h . c o mKeyword: McKee Classes.

STATE REDESIGNATES MMCTRAUMA SERVICES

McKee Medical Centerhas earned redesignation bythe Colorado Department of

Public Health and Environ-ment as a Level III traumacenter. State surveyors visit-ed McKee on June 23.

The hospital has beendesignated as a Level IIIcenter since 1996. The statesurveys the hospital everythree years to make sure fa-cility programs continue tomeet the expectations of thestate’s trauma system.

A hospital designated as aLevel III Trauma Center pro-vides initial evaluation andstabilization to the traumapatient.

Patients who have injuriesthat require specialized ser-vices not available at a LevelIII facility are stabilized andtransferred to a higher leveltrauma facility.

For more informationabout McKee’s emergencyservices, please visitw w w . b a n n e rh e a l t h . c o m .Keyword: McKee ED.

HL Loveland Health Briefs

HL-315676

156 676

2111-G South College • Fort Collins, CO 80525

Your Full Service Your Full Service Bike Shop ForBike Shop For

Models

2111-G South College • Fort Collins, CO 80525

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45 miles of nerves. 630 muscles. 206 bones. 60 billion brain cells.

Recovery in body, mind and spirit. To learn more about our Gardner Therapy Center,

call us at (970) 624-5458.

HL-

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AARP MEDICARE COMPLETEFROM SECURE HORIZONS

Join your neighbors for aMedicare informational salesmeeting hosted by SecureHorizons. Ask questionsabout Medicare and learnabout the Medicare optionsavailable. A local SecureHorizons sales representativewill be available to talk aboutyour choices.

When: 2 p.m. on July 27Wher e: Perkins Restaurant

in LovelandCost: No charge, pie and

drinks providedContact: 303-638-0940

BRIGHT BEGINNINGSPoudre Valley Health Sys-

tem offers Bright Beginningsmaterials for all families inLarimer County with childrenbirth to 36 months of age.Materials cover growth anddevelopment, health andsafety, and community re-sources. These materials canbe obtained through a homevisit or in a class. Registrationis required. Call 495-7528 toregister or to learn moreabout the programs

Program A for birth to12 months:

• Noon on August 17 atMedical Center of the Rock-ies

• 11:15 a.m. on August 16at McKee Medical Center

Program B for 12-24months:

• 9:15 a.m. on August 9 atMedical Center of the Rock-ies

Program C for 24-36months:

• August 9 at 10:15 Medi-cal Center of the Rockies

CHILDBIRTH WITH CONFI-DENCE – S PA N I S H

When: 1-3 p.m., Aug. 19Contact: 667-6241

BREAST FEEDING SUPPORTGROUP

When: 10-11 a.m. Mon-days and Thursdays

Cost: Fr eeContact: 970-669-9355

ASTHMA EDUCATIONThis four-session series

helps people manage asth-ma. The team reviews therespiratory system, medica-tions used to treat asthmaand tools that can help youbreathe better and monitorasthma. Anyone who hasasthma is encouraged to at-tend along with familyand/or significant others.

Cost: No chargeContact: 970-635-4138Wher e: McKee Confer-

ence and Wellness CenterWhen: 9-11 a.m. on July 7

BLOOD PRESSURE SCREEN-ING

Have your blood pressurechecked by a Wellness Spe-cialist.

When: 8 a.m.-4:30 p.m.Monday through Thursday,and 8 a.m.-noon. on Friday

Wher e: McKee WellnessServices, 1805 E. 18th St.Suite 6, Loveland

Cost: No chargeContact: 970-635-4056

COPD (CHRONIC OBSTRUC-TIVE PULMONARY DISEASE)

This seven-session multi-disciplinary education serieshelps with the managementof COPD. The team reviewsthe respiratory system, how itworks, what has gone wrongand how you can conserveenergy and decrease short-ness of breath. Anyone whohas COPD, emphysema orbronchitis is encouraged toattend along with familyand/or significant others.

When: Classes meet Tues-day from 1 p.m. to 3 p.m.Sessions begin July 20.

Wher e: McKee Confer-ence and Wellness Center

Cost: No chargeContact: 970-635-4138

DIABETES INFORMATIONGROUP

An informational/educa-

tional meeting for anyonetouched by diabetes whowants to learn and share.There will be a different sub-ject matter for each meeting.


Cost: No charge. No regis-tration needed.

Contact: 970-203-6550 formore information and topics.

HEART FAILURE EDUCATION-AL SERIES 2010

The goal of the Heart Fail-ure Educational Series is tooffer people with Heart Fail-ure (and their family andfriends) information, re-sources and support. We fo-cus on management of HeartFailure. The series is open tomembers of the communitywho want to learn moreabout Heart Failure. There isno need to register. Topicsare subject to change withoutnotice.

When: Second Tuesday ofevery month from 3:30-5p.m.

Wher e: McKee MedicalCenter in the Wellness andConference Center.

Cost: No charge.Contact: 970-635-4138.

GENERAL CANCER SUPPORTGROUP

When: 5:30-7 p.m. Tues-days.

Wher e: McKee CancerCenter lobby.

Contact: 635-4129

CAREGIVER’S SUPPORTGROUP-FOR CAREGIVERSOF CANCER PATIENTS

When: Call for times andlocations — 635-4129.

BREAST CANCER SUPPORTGROUP

When: Second Thursdayof each month from 5:30 to 7p.m.

Wher e: McKee CancerCenter lobby.

Contact: 622-1961

SOULPLAY ART THERAPYPeople whose lives are

touched by cancer experi-ence the benefits of express-ing themselves through art.No art experience needed.

When: Wednesdays, 9:45-11:45 a.m.

Wher e: McKee CancerCenter Conference Room

Contact: 635-4129

MAN TO MAN PROSTATECANCER SUPPORT GROUP

When: 5:30-7 p.m. thefourth Thursday of themonth


Contact: 622-1961 formore information.

CAREGIVERS SUPPORTFor caregivers of elderly

adults. The group focuses onproviding support and edu-cation about community re-sources and behavior issues,particularly for people withAlzheimer’s and memory im-pair ment.

When: July 15, 10 a.m.-noon

Wher e: First ChristianChurch, 2000 N. Lincoln Ave.

Cost: No charge. Care ofelderly adult family membersor friends is availablethrough Stepping StonesAdult Day Care program dur-ing meeting times at noc h a rg e .

Contact: 970-669-7069

LOVELAND LITTLE SPRINT –A TRIATHLON JUST FOR KIDS

When: July 24Wher e: Mountain View

High SchoolRegister: 970-203-2519

THE SEASONS CLUBThe Seasons Club at McK-

ee Medical Center strives toenhance the quality of life formature adults through healthpromotion, education andrecreation. To learn moreabout Seasons Club activities,call (970) 635-4097 or visitw w w . b a n n e rh e a l t h . c o mKeyword: McKee SeasonsClub.

HL Loveland Health Calendar

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25-313924

pvhs.org

It’s all that.85 percent of patients say they would “definitely” recommend Medical Center of the Rockies. That’s higher than any other hospital in Loveland or Greeley, according to an independent survey.

Is it the world-class care, the dedicated and compassionate staff, or the state-of-the-art technology?

Simple. All of the above.

But don’t take our word for it. Ask a friend about Medical Center of the Rockies. Source: www.hospitalcompare.hhs.gov

2500 Rocky Mountain Avenue

Loveland, CO | I-25 and Highway 34 | 970.624.2500

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