bloom fall 2014

Fall 2014Volume 4, Issue 4

Nurturing women’s health in Colorado Springs

Penrose-St. Francis Health Services

Safer Surgery | Pre-ConCuSSion TeSTing | year-end goalS

refleCTion of HealTHlearn how weight loss surgery can cure diabetes and ease other health problems

freeHealTH ClaSSeS

Pages 10-11

2222 North Nevada avenue, Colorado Springs, CO 80907

Fall 2014bloom 2 Penrose-St. Francis Health Services

Although exercise can help lower the risk that breast cancer will come back, only 35 percent of women with breast cancer meet the recommendations for physical activity after diagnosis, according to a recent study in Cancer. Researchers think that exercise reduces risk of recurrence by lowering estrogen and building immunity. But there’s more to it than that. “People who exercise have healthier lifestyles. They tend to eat healthier, and don’t smoke or drink a lot of alcohol,” says Toni Green-Cheatwood, DO, medical director of the Penrose-St. Francis Breast Care Center and a breast surgeon. Fatigue from cancer treatment often makes it tough for women to get the recommended

amount of exercise: one hour of vigorous or two hours of moderate exercise a week. “It may be hard to get motivated, but you’ll do better in the long run if you exercise,” says Green-Cheatwood, who gives these tips to help get you started.

More exerCiSe, leSS CHanCe of breaST CanCer

DeAlInG WITH DIzzIneSS

If your head sometimes spins, you’re not alone. One out of three Americans over the age

of 40 experiences dizziness, ranging from light-headedness to full-blown vertigo, according to a recent study. J. lewis Romett, MD, an ear, nose, and throat specialist at Penrose-St. Francis Health Services says there are many reasons for dizziness, with age being a leading risk factor. “As you get older, you can’t compensate as well,” he says. Changes in vision, reflexes, the brain, and the inner ear all can cause dizziness. And diseases like diabetes and high blood pressure can make you more prone to imbalance. About one-third of dizziness is vertigo, which feels “much like being on a merry-go-round,” Romett says. “Vertigo is much more dramatic than unsteadiness, and will often respond to medicines. Persistent light-headedness or unsteadiness will often respond to physical therapy.” Though you can become relatively sure you have vertigo, it is never a good idea to diagnose yourself. Vertigo is a serious condition that must be treated properly, so see a physician who will perform a number of definitive tests.

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breast cancer survivors who participated in activity equal to a brisk walk several times a week had a 40 percent lower risk of breast cancer death than women who were less active, according to a 2008 study

published in Cancer epidemiology, biomarkers & Prevention.

HealthyStart

bloom is published four times annually by penrose-St. Francis health Services. as part of Centura health, our mission is to nurture the health of the people in our community. the information herein is meant to complement and not replace advice provided by a licensed health care professional. For comments or to unsubscribe to this publication, please email us at [email protected]. bloom is produced by Clementine words llC. executive editor is Jill woodford.

dr. J. lewis romett

dr. toni green-Cheatwood

Set small realistic goalS and build on them slowly

park at the end of the parking lot instead of by the door.

take a short walk at lunch; walk more every few days.

Exercise with a friendIt’s more fun.

being accountable to somebody else keeps

you going.

CelebraTe small successes

“do something little, then you’ll be able to do

something big,” says green-Cheatwood.

Join uS for Bust a Move on Friday, Oct. 24, featuring dancing, breast health booths, and prizes. Cost: $10.Proceeds will buy yarn to make prayer shawls for cancer patients. Visit penrosestfrancis.org/bustamove to register and pay.24

Visit penrosestfrancis.org/dizzy for a list of quick fixes for dealing with dizziness.

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bloomFall 2014penrosestfrancis.org

Safer Surgeryif you want your surgery to be less risky, take a surgical safety checklist with you into the or.

When patients gave their surgical team the World Health Organization’s surgical safety checklist, the team was more likely to follow all 26 items on the checklist, according to a recent study presented at an American Society of Anesthesiologists meeting. Checklist items include confirming the patient’s identity, the site of the surgery, and the procedure, and accounting for all instruments before the patient leaves the operating room. “Surgical safety checklists keep patients safer by eliminating preventable errors,” says Valerie Brickell, MSn, director of perioperative services at Penrose Hospital. even though Penrose-St. Francis Health Services uses its own surgical checklist, Brickell advises patients having surgery to bring the World Health Organization’s checklist with them. “It gives patients a sense of comfort when the surgical team reviews the checklist with them,” she says.

print out a copy of the world health Organization’s checklist at: penrosestfrancis.org/surgicalservices.

Find a penrose-St. Francis primary Care doctor or sign up for myCenturahealth at penrosestfrancis.org/PSFPC.

Centura Health, Colorado’s largest health care network, recently unveiled an online electronic record system for patients. MyCenturaHealth provides records from any Centura Health doctor, hospital, or outpatient facility. On MyCenturaHealth, you can: Review medications, conditions, test results, allergies, and immunizations See and get reminders about appointments Download and print your medical records Email your doctors Members of the network, from primary care doctors to hospital emergency rooms, can provide better care by having instant access to your health records, including past tests or allergy records. And once you are in the system, you don’t have to reregister every time you see a provider or get a test.

For thE (young) man in your liFE

Pre-ConCuSSion TeSTing Getting back in the game too soon after a concussion can be deadly or permanently disabling. Athletes who have a second concussion before the first concussion has healed, called second impact syndrome, have a 50 percent

chance of dying, and a 50 percent chance of severe disability. “You have to give concussions a great deal of respect and be confident that they have healed before going back into play,” says Mike nunley, PhD, a clinical neuropsychologist at Penrose-St. Francis Health Services. One way to know for sure whether your child is ready to resume full activities is to test his cognitive functioning. The computerized ImPACT test, which takes about 25 minutes, is an easy way to do this. Athletes take this test when they are healthy, and then they take it again about two weeks after a concussion. Doctors compare the two tests and do an exam to see if the athlete can safely return to play. even if your child has not been given a baseline test, the ImPACT test is helpful because doctors can compare the results to general cognitive functioning data.

Call 719-776-5200 to schedule a baseline ImpaCt test at penrose-St. Francis Outpatient rehabilitation.

Cost is $55.

2.5MilliOner visits, hospitalizations, or deaths due to concussions

55% of all concussions in children 0-14 are caused by falls

dr. mike Nunley

your HealTH inforMaTion online, AnYTIMe YOu WAnT IT

eMr vs. eHr an electronic medical record collects

patient information obtained at a single location, while an electronic

health record collects and shares patient information

across multiple points of contact.

faST faCT

CHeCkliSTDoes patient have known allergies?

Has antibiotic been given?is surgical site marked?is pulse oximeter on patient and working?

Source: Centers for disease Control and prevention

On SHEDDing wEigHt anD

DiSEaSE

Rita Edwards, of Pueblo, was able to cut down on medications for diabetes and blood pressure after having bariatric surgery in May. Her sleep apnea also disappeared.

WeigHT loSS Surgery Can HelP Cure TyPe 2 diabeTeS, HigH blood PreSSure, and

a HoST of oTHer WeigHT-relaTed ProbleMS

growing up in the Deep South, food — rich, fried, and in large servings — was a way of life for Rita Edwards. when the arkansas native was 30, she was diagnosed with type 2 diabetes. For 15 years, Edwards struggled with her weight and her health, trying many diets and many types of exercise. “it seemed like no matter how well i tried to eat or exercise, food was controlling me,” says Edwards, who moved to Pueblo in 2012. Despite ever-increasing doses and types of diabetes medicines and finally, insulin, Edwards’ blood sugar was always too high. She also developed high blood pressure, sleep apnea, and severe knee pain. Some days, she couldn’t get out of bed in the morning. Edwards missed a lot of work and spent a lot of time in the hospital. During a visit to her family in arkansas, Edwards met two women who had had bariatric (weight loss) surgery. Both had diabetes and high blood pressure like she did, and were taking much less medicine than before. and since bariatric surgery creates a smaller stomach that gets full faster, it was easier for them to control what they ate.


Reflections

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Curing or greaTly iMProving diabeTeS “In most patients, weight loss surgery completely resolves type 2 diabetes in about six months,” says Scott W. Fisher, MD, FACS, medical director of bariatric surgery at Penrose-St. Francis Health Services. Patients with type 2 diabetes who had weight loss surgery did much better than those who got usual care (healthy diet and lifestyle recommendations and medications), and continued to do

better years later, according to a study in the Journal of the American Medical Association. Two years after surgery, 72 percent of patients were cured of diabetes, compared to 16 percent of patients who had usual care. Fifteen years after surgery, 30 percent of the patients had remained free of diabetes, compared to 7 percent of usual care patients. Other health problems related to excess weight, such as high blood pressure, high cholesterol, sleep apnea, and joint pain, also resolve or lessen after weight loss surgery. A study in the new england Journal of Medicine, for example, showed a large decrease in the need for high blood pressure and high cholesterol drugs after surgery. “Weight loss surgery improves all of these issues across the board and increases longevity,” says Fisher. He and other surgeons at the Penrose-St. Francis Weight loss Surgery Institute have done more than 3,000 weight loss procedures. The institute is the only bariatric surgery center in Southern Colorado to be given the highest five-star rating by Healthgrades, an independent health care monitoring organization. It also is the only center accredited by the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program.

CoMMiTTing To lifeSTyle CHangeAfter returning from Arkansas, edwards researched weight loss surgery and signed up for a medically supervised weight loss program. When that didn’t work, she went to see Brock M. Bordelon, MD, FACS, a colleague of Fisher’s at the Penrose-St. Francis Weight loss Surgery Institute. Bordelon made sure edwards met the guidelines for weight loss surgery and discussed the different procedures with her. edwards committed to the surgery and making the permanent changes in eating habits and exercise needed to succeed. “Having the surgery was a choice between living or dying,” she says. “I didn’t feel like I would be here long if I continued with a blood sugar of close to 300 every day.” To make sure patients are ready for surgery and their new lives afterward, they meet with a registered dietitian and a psychotherapist. Bariatric Program Coordinator Fran Jackson, Rn, CBn, worked with edwards to coordinate this, and helped educate and support her. “Weight loss surgery is a lifestyle change. People need to stay motivated to make the changes and stick to them,” says Jackson, who has advanced training and certification in bariatric surgery. continued next page

dr. Scott w. Fisher

5 bloomFall 2014penrosestfrancis.org

CHooSing a TyPe of WeigHT loSS Surgery gaSTriC Sleeve • About50percentofweightlosssurgeries nationally, and the most popular procedure at the Penrose-St. Francis Weight Loss Surgery Institute • Agoodchoiceformostpeople• Fastweightloss• Fewestcomplicationsandsideeffects• Howit’sdone: - The surgeon removes most of the stomach and creates a small sleeve (about the size and shape of a banana) out of the remaining stomach

gaSTriC byPaSS Surgery• About50percentofweightlosssurgeries nationally• Worksbestforpeoplewhouseinsulinorhave severe reflux• Fastestandgreatestweightloss• Howit’sdone: - The surgeon divides the stomach into two parts and creates a small pouch at the top of the stomach for food, bypassing the rest of the stomach and the top of the small intestine

SToMaCH band• Rarelyused• Moregradualweightloss• Howit’sdone: - The surgeon places a silicone band around the top of the stomach, creating a small pouch with a narrow opening to the rest of the stomach - The band is adjusted periodically to promote weight loss and is removable

Who Should ConSider Weight loSS Surgery?Weight loss surgery helps people who:

• Haveabodymassindex(BMI)of: - 40 or more (about 100 pounds overweight) - 35 to 39.9 with a serious weight-related health problem (e.g., type 2 diabetes or severe sleep apnea)• Havebeenunabletoloseweightinthepastwithdietandexercise• Aremotivatedtomakelifelongchangesineatinghabitsandexercise

?

??


continued from Page 5aMazing reSulTS The three weight loss procedures — gastric sleeve (also called sleeve gastrectomy), gastric bypass, and stomach band (lap-Band®) — are done with minimally invasive laparoscopy, minimizing pain and recovery time. The surgeon makes four or five small incisions and uses the laparoscope (a lighted tube with a tiny camera) and tiny tools to do the procedure. “Patients generally lose about 75 percent of their excess weight,” says Fisher. edwards shed 29 pounds in the first two months after her gastric sleeve procedure in May 2014. She was also down to about one-fourth of the insulin she needed before, and was taking less high blood pressure medicine. Her blood sugar and her blood pressure are both well controlled and her sleep apnea is gone. “I eat healthier foods, and I get full and satisfied. It is amazing,” edwards says. now, she can clean her house, work in her garden, and wear shoes that need tying. She walks a mile every day and plans to start lifting weights and bicycling soon. “now I eat for energy and not for comfort,” she says. “I can’t believe the amount of energy I have.”

72% OF PatiEntS wHO

HaD BaRiatRiC SuRgERy wERE

CuRED OF DiaBEtES twO yEaRS aFtER

SuRgERy.

Source: JaMa study

SuPPorTing long-TerM WeigHT loSSThe Penrose-St. Francis Weight Loss Surgery Institutehelpspatientsmakethelifestylechanges needed after surgery to lose weight andkeepitoffthrough:

• Nutritionalsupport: - Six to 12 sessions with a registered dietitian• Exercisesupport: - Tailored and supervised exercise program through membership at thehospital’sWellnessCenteroraquatic membershipattheColoradoSportsand SpineCenters• Emotionalsupport: - Support group offered four times each month - MakeItaLifestyle,afour-class educational and motivational program

SeminarLearn how weight loss surgery can cure or improve diabetes and other diseases and hear more stories of people who have changed their lives with weight loss surgery at a FREE weightlosssurgeryseminaronSaturday,Nov.1.Visitpenrosestfrancis.org/

weightseminarto register. See Page 11 for details.

Penrose-St. Francis Health Services is the onlyhospitalinSouthernColoradotoreceive

a five-star rating for Bariatric Surgery by Healthgrades two years in a row.

THRIVInG DuRInG Cold & flu

SeASOn

tO MakE an aPPOintMEnt witH DR. JEwEll, Call 719-776-4646.

witH MaRy JEwEll, MD Family Practitioner

Penrose-St.FrancisPrimaryCare3027NorthCircleDrive

ColoradoSprings

QA&

Q: How do I know If I’m too sIck to go to work?a: Be kind to your fellow workers and other people you come in contact with and stay home if you’re contagious. Coughing or sneezing from a cold means you are. The flu can hit you hard. If you have a fever, stay home. Don’t go back to work until you’re free of fever for 24 hours and not coughing much. It’s best to get the flu shot and never get the flu in the first place.

Q: I never get sIck. wHy sHould I get a flu sHot? a: We’ve got to help each other. The more people who get the flu shot, the fewer people will get the flu. People don’t understand how bad the flu can be. The elderly and infants under 6 months old are most likely to die, but young, healthy people can die too. Recently, a 17-year-old football player died of the flu. Getting a flu shot also may decrease your risk of a heart attack or stroke by about 33 percent, according to a recent study in the Journal of the American Medical Association. The researchers think this happens because the shot stimulates the immune system, which fights off infections and decreases inflammation that can lead to heart attack or stroke. More study is needed.

Q: are netI pots safe?a: neti pots, which rid the body of mucus and viruses by flushing water through the nose, are totally safe. Our family’s been using their cousin, nose spray bottles for years. neti pots can help you breathe easier and may prevent sickness. They’re especially helpful in Colorado’s dry climate. But it’s important to use them correctly. Boil the water for five minutes and let it cool to lukewarm. use premade sinus rinse packets. Dry your neti pot after each use. Replace it every three months.

Q: wIll antIbacterIal Hand gel protect me from tHe flu?a: Antibacterial hand gel (hand sanitizer) is better than nothing, but washing your hands with soap and water is best. The water rinses germs away. When soap and water aren’t available, use an alcohol-based hand sanitizer with at least 60 percent alcohol. Cover your hands with hand sanitizer and rub them together until they’re dry.


mary Jewell, md, and her husband gary, also a family medicine doctor at penrose-St. Francis primary Care, have traveled to africa and russia, and to mississippi after

hurricane katrina, to care for patients. “In africa, we saw a little boy with tetanus

who died. he would not have died if he had the shot, which wasn’t available

there,” says Jewell, who has been a family medicine doctor for more than 35 years.

an active downhill skier, Jewell works out hard to stay in shape and stay healthy. She does CrossFit, an intense class that includes weight lifting, pull-ups, sit-ups, and push-ups, plus a weekly boot camp.

DR. MARY JeWellDr.Jewellispassionateaboutprotecting

people through immunizations.

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Although October weather may not always feel like the start of cold and flu season, doctors’ offices will soon start filling up. Mary Jewell, MD, a family practice physician at

Penrose-St. Francis Primary Care, part of Centura Health Physician Group, recently sat down with bloom to discuss tips on staying healthy this winter.


Playing To reCover

reWiring THe brain rehabilitation soon after a stroke can retrain undamaged parts of the brain to take over functions from the damaged part, a study with mice shows. researchers at Johns hopkins School of medicine found that precise, intense retraining of the brain enabled the switch and anticipate that the same will be true in humans.

reTraining THe brain

each year, about 700,000 Americans suffer strokes. About two-thirds of those will survive but require rehabilitation to retrain their brains to be able to perform functions they lost due to the stroke. According to the national Institute for neurological Disorders and Stroke, the most important element in any rehabilitation program is specific, repetitive practice, similar to what babies use to learn to walk or a child uses to learn to throw. Inpatient rehabilitation begins as soon as possible after a person has suffered a stroke, often within 24 or 48 hours. neumimic is a new tool that therapists can use to supplement formal rehabilitation sessions. The therapist first teaches the patient the proper movement that will need to be repeated, and then records it on the neumimic device. each day, during the downtime from traditional inpatient therapy, the patient uses neumimic to practice the exercises. “You see a figure of yourself, and you have this goal to meet. You get instant feedback about your range of motion percentages. You see your gains. Anybody does better when they can see what they’re doing and how they’re improving,” House says.

develoPing neuMiMiC

House developed the idea for neumimic and is working with cadets in the u.S. Air Force Academy to bring it to life for use in inpatient and outpatient rehab centers and also in patients’ homes. The cadets work with FalconWorks, a nonprofit innovation hub that focuses on developing products to improve the lives of disabled people. House and other professionals donate their time to FalconWorks, which is supported by donations. Patients and therapists at the Penrose-St. Francis Rehabilitation Department were the first to try neumimic and continue to be the only ones using it currently. “They loved it. They saw it providing better, quicker returns,” House says. He and the cadets used feedback from patients and therapists to refine the system.

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dr. J. glen house

improving arm and leg function after a stroke, brain injury, or spinal cord injury may soon be faster and more fun, with the help of a system designed and built here in Colorado Springs. neumimic neuro-Recovery System, now under development but being tested at Penrose-St. Francis Health Services, is a gamelike computer program that lets patients

compare the movements they’re making with their arms and legs with the movements needed to improve function. it is used along with traditional therapy and works on Microsoft Xbox kinect®. neumimic is the brainchild of J. glen House, MD, MBa, medical director of the Penrose-St. Francis Rehabilitation Department, and is being built at the u.S. air Force academy.

neW OnlIne GAMe SYSTeM HelPS STROke PATIenTS AT PenROSe-ST. FRAnCIS HeAlTH SeRVICeS ReCOVeR FASTeR

technology

If you are 55 years or older, estimate your 10-year risk

of stroke by completing a short worksheet at

penrosestfrancis.org/strokerisk.

Each year, about

700,000americans suffer strokes.

Dr.J.GlenHousedemonstratestherehabilitation software he created to Marianne, a medical assistant at Penrose-St. Francis Health Services.

“every day is a new day, and every day we can do something small to meet our goals.”

penrosestfrancis.org 9 bloomFall 2014

as holiday decorations start to fill store shelves and the calendar marches on toward 2015, many of us realize that we haven’t met the goals we set to improve our lives this year. But you don’t have to live in the past or end the year feeling hopeless — there’s still time to make changes that will help you end the year on a high note. “Beating yourself up because you didn’t do something will lower your self-esteem and make you feel like you’re stuck in a cesspool of negativity. Instead, turn around and think positively about what’s possible,” says Diane Crumb, PsyD, a clinical psychotherapist at The Center for Behavioral Health at Penrose-St. Francis Health Services. Most people get in trouble because they have set goals that are unrealistic and don’t have action plans to back them up, Crumb says. On top of that, women often fall into the trap of all-or-nothing thinking, which leads them to focus on what they didn’t do rather than what they accomplished.

Take SMall aCTionS escape end-of-the-year letdown by setting realistic goals and taking small actions now rather than waiting for the new year. If you want to live healthier, for example, decide whether you want to focus first on exercising more or eating healthier. Don’t tell yourself that you must lose 10 pounds in a month and exercise every day. Focus on what you can do each day or each week to move closer to your goal. If you want to exercise more, for example, commit to making time for a bike ride after work three times in the next week.

foCuS on PoSSibiliTieSForgiving yourself for mistakes and staying positive takes time and practice. “Stay motivated with positive thinking about what’s next and what’s possible,” Crumb says. If you only go for two bike rides in a week, congratulate yourself on exercising twice instead of berating yourself for missing the third bike ride (and throwing in the towel because you weren’t perfect). Then plan to go on three bike rides the next week. Tell friends and family about the changes you want to make so they can encourage you too. “every day is a new day, and every day we can do something small to meet our goals,” Crumb says. “Small actions are powerful.”

Identify what you want to change Set small, realistic goals

Take small actions to meet those goalsFocus on what is possible every day

aCHieve your year-end goalS

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HoPeful enDInG learn To ConQuer

end-of-THe-year leTdoWn WiTH SMall STePS

Dr. Crumb helps individuals, families, and couples build skills to solve stressful life issues, including end-of-the-year letdown. She helps her 6-year-old son build his self-esteem by focusing on his accomplishments and also talking about the disappointments that are part of life. “We can’t always win, but we can always do our best and work on improving every day,” she says. Crumb, her husband, and her son enjoy spending time in their mountain cabin, where they hike and ride their bikes. She is also an avid fan of the Denver Broncos.

to schedule an appointment with dr. Crumb or other counselors at the Center for behavioral health, call 719-634-1825.

DianE CRuMB, PSyD, Ma, lPC, CaC iiiClinical Psychotherapist, Center for Behavioral Health961 east Colorado avenue, Colorado Springs

Specialty areas: Mental health counseling, substance abuse, and criminology

dr. diane Crumb


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buST a Movedate | Fri, Oct 24Time | 5:30-7:30 p.m.location | Penrose Pavilion, 2312 north nevada Avenue, 2nd floorCost | $10/personregistration | penrosestfrancis.org/bustamoveBust a Move for your breast health! Join us for dancing, chair massages, spa hand treatments, and shopping in the Mother • Daughter • Sister • Friend boutique. learn why exercise is a great way to reduce your risk of breast cancer. Fun, prizes, sparkling beverages, and light hors d’oeuvres provided. Proceeds go to help purchase special yarn to knit prayer shawls for cancer patients.

$99 SCreening MaMMograMSdates | Oct 1-31location | Center for Women’s Imaging, 2312 north nevada AvenueCall for an appointment | 719-776-8010, option 2For women at normal risk, an annual screening mammogram starting at age 40 is the best tool to help detect breast cancer in its earliest and most treatable stage. Schedule a $99 screening mammogram at the Center for Women’s Imaging. every day, we pamper our guests with plush robes, aromatic hand treatments, and a special gift, including a 10% off coupon to the Mother • Daughter • Sister • Friend boutique.

breaST HealTH baSiCSA key in the fight against breast cancer is early detection. To bring awareness to this important message, Penrose Cancer Center offers free breast health awareness seminars in the community year-round. If you have a group that would be interested in hosting a presentation, please call Peggy Thomas, outreach nurse navigator, at 719-776-4541.

THe oPTiMiSTS a roCky MounTain WoMen’S filM feSTival PreSCreening evenT

Fall intO BEttER BREaSt HEaltH

date | Thu, nov 6Time | 6-8 p.m.location | Penrose Pavilion, 2312 north nevada Avenue, Conference Rooms B and CCost | freeregistration | penrosestfrancis.org/optimistsThe Optimists is a moving, humorous, and absorbing documentary film about an extraordinary volleyball team in Hamar town. not having played a match for 30 years, despite their weekly training sessions, the ladies on the team, ranging from 66 to 98 years old, are refining their final match strategy — consisting of laughter, unity, crochet, flowers, and some handsome Swedish gentlemen. Refreshments provided, plus a chance to win tickets to the festival.

Pumpkin has only 49 calories and 3 grams of fiber in just 1 cup. Fiber can help you feel fuller longer while curbing your sweet tooth. Try our healthy Pumpkin Pie Smoothie recipe at penrosestfrancis.org/recipes.

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don’T forgeT your flu SHoT! Be sure to visit your primary

care provider or local drugstore to get a flu shot. FREE flu shots are available for those who are

underinsured, uninsured, or withoutvaccinecoverage.Call

211 for more information.


a great way to keep cravings away during halloween is to purchase treats that won’t interest you. Not a coconut fan? buy coconut-filled chocolate candy for your trick-or-treaters. Or, maybe nut-filled treats don’t tempt you — Snickers or peanut m&ms may be a good solution for your candy dish.

inSPire health

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WHaT if? WHaT elSe? WHaT noW?date | Sat, Oct 18Time | 8 a.m.-4 p.m.location | Penrose Pavilion, 2312 north nevada Avenue, 2nd floorCost | $125/personregistration | penrosestfrancis.org/whatif3Are you exploring a career change, a recent empty nester, or just in need of guidance on the next chapter of your life? experience a one-day, interactive, life planning session facilitated by best-selling author Sara Boatz. You’ll identify your dreams, articulate your goals, and leave with a clear purpose, direction, and a written plan to live the life of your dreams. Seminar includes continental breakfast, boxed lunch, work binder, and book. Registration is required by Oct. 13. Payment due at time of registration.

MindleSS eaTing: WHy We eaT More THan We THinkdates | Thus, Oct 23-Dec 18 Time | noon-12:45 p.m.location | Penrose Cancer Center, 2222 north nevada Avenue, Conference Rooms A and BORdates | Mons, Oct 20-Dec 15Time | 5-5:45 p.m.location | St. Francis Medical Center, 6001 east Woodmen Road, Conference Room 2Cost | $25/personregister by oct 13 | 719-776-7983Are you eating more than you think? Chances are the answer is yes! This interactive eight-week program is designed to raise awareness about eating cues and food portion sizes. We will explore the best strategies from food psychologists to help realize how much we eat, what we eat, and why we eat.

WeigHT loSS Surgery SeMinardate | Sat, nov 1Time | 9-11 a.m.location | Penrose Cancer Center, 2222 north nevada Avenue, Conference Rooms A, B, and CCost | free registration | penrosestfrancis.org/weightseminarlearn how weight loss surgery can cure or improve diabetes and other diseases. Seminar will look at nutrition, the types of surgery, and what to expect if you decide to pursue weight loss surgery.

fourTH annual PenroSe-ST. franCiS HealTH ServiCeS girlS on THe run fall 5kdate | Sat, nov 15Time | 10 a.m.location | America the Beautiful ParkCost | Youth (13 and under): $20; Adult (14 and older): $30; Snooze in Your Shoes: $25registration | girlsontherunrockies.org/5k/colorado-springsGirls on the Run challenges girls to stretch themselves, physically, mentally, emotionally, and socially while training for the 5k. Support the young women in your life by walking or running in this fun family event.

Say yeS To underSTanding diabeTeS and reduCing your riSk, an angel neTWork/JunTaS PrograM date | Sat, nov 29Time | 11 a.m.-12:30 p.m.location | Penrose Cancer Center, 2222 north nevada Avenue, Conference Rooms A, B, and CCost | freeregistration | email [email protected] or call 719-776-4542Designed for African-American and Spanish-speaking women, this seminar discusses the causes and risk factors that contribute to diabetes. Includes complimentary lunch. Gluten-free and veggie meal options available upon request.

indePendenT aQuaTiC WellneSS PrograMlocation | 1625 Medical Center Point, Suite 160Cost | $48/monthinfo | 719-776-4788 or coloradosportsandspine.orgColorado Sports and Spine Centers offers an independent aquatic wellness program for community members. Aquatic exercise promotes range of motion, strength, and enhances cardiovascular endurance.

THe danger of inflaMMaTion: WHaT you need To knoWdate | Mon, nov 17Time | 5-7 p.m.location | Penrose Pavilion, 2312 north nevada Avenue, Conference Rooms B and CCost | freeregistration | penrosecancercenter.org/inflammation Inflammation is the body’s response to injury or infection, but it can also be a chronic, underlying condition that may be affecting everything from your digestive system and weight loss efforts to joint health and cancer development. learn about some causes and prevention techniques, including anti-inflammatory recipes.

take small steps to bring healthy habits into your busy life this fall with Caféwell. Caféwell is an interactive resource for you to privately and securely develop your own personal health program and get rewarded for doing so. by registering with Caféwell, you can unlock a vast collection of resources, tailored to you, to help with your own personal journey. take your first step today at cafewell.com/code/fallmag-2014.

dayligHT SavingS TiMe endS on Sunday, nov. 2. SeT your CloCkS baCk one Hour.

Rocky Mountain women’s Film Festival presented by Penrose-St. Francis Health Services nov. 7-9.

learn more and buy tickets at rmwfilmfest.org.

2222 North Nevada AvenueColorado Springs, CO 80907

CatholicHealthInitiativesColoradoNON-prOFIt Org

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paIdCOlOradO SprINgS, CO

permIt NO. 14

Penrose-St. Francis health Services is part of Centura health, the region’s leading health care network. Centura health does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy contact Centura health’s Office of the general Counsel at 303-804-8166. Copyright © Centura health, 2014.

PROTeIn: Too MuCH of a good THing?With laura Tonsits, rd, medical nutrition therapist at the Penrose-St. Francis Health Learning Center

Making a HigH-ProTein dieT Safer if you decide to follow a high-protein diet, make it more balanced by:

Eating both plant and animal protein

Focusing on lean protein:D Fish, chicken or turkey breast, and pork loin D nonfat dairy productsD legumes: black beans, kidney beans, and lentils

Eating whole-grain carbs like:D whole-wheat breadD Brown riceD Oatmeal

Eating nutrient-dense vegetables and fruits like:D kale, broccoli, and spinachD Raspberries, oranges, and mangoes

grams a dayAmount of protein an average

woman aged 30-64 needs

Most americans eat twice as much protein as they need.

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penrose-St. Francis health Services has received the 2014

women’s health excellence award from healthgrades, an independent hospital rating

organization, for the sixth year in a row (2009-2014).

H igh-protein diets like Paleo and Atkins may be popular, but they’re not good for you. “If you’re focusing on too much protein, chances are you’re missing out on other nutrients that come from whole grains, fruits, dairy, and vegetables,” says laura Tonsits, RD, a medical nutrition therapist at the Penrose-St. Francis Health learning Center. Paleo, with 38 percent of calories from protein, and Atkins, with 30 percent of calories from protein, are well above the 10-13 percent the average woman needs. While people can lose weight on these diets, it’s usually because they’re cutting calories by cutting out refined carbs like white bread and baked goods and simple sugars like soda.

The right amount of proteinA nutritional serving of protein is 3 ounces of fish, chicken, or meat, about the size of a deck of cards. “Most people think they need twice that amount at a meal,” Tonsits says. Getting the right amount of protein every day is easy: Drink 2-3 cups of milk and eat 4-6 ounces of animal protein.

People who need extra proteinPregnant women and adults over the age of 65 need more protein. During pregnancy, an extra serving of animal protein a day or 2 cups of milk will supply the extra protein needed. Older adults need to get about 20 percent of their daily calories from protein to help keep their muscles strong.

do you need help with portion distortion, sports nutrition, or meal planning for heart

disease, diabetes, or overall health? Schedule a one-on-one consultation with a registered

dietitian by calling the penrose-St. Francis health learning Center at 719-776-3600.

Cost: $167/hour. Or insurance may cover the cost with a

physician referral.

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