Staying trailreadyLearn the best way to prevent and repair ACL tears

CaStle roCk adventiSt HoSpital opening aug. 1Community open HouSe — July 14 See back cover for details

Summer CookingPage 3

epidural vS. natural Page 4

vaCCine lowdownPage 5

Community open HouSePage 8

Summer 2013 | Volume 1, ISSue 1

Living at the height of wellness

Summer 2013ELEVATE 2

ELEVATE is published four times annually by Castle rock Adventist Hospital. 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 elevate@centura.org. ELEVATE is produced by Clementine Words llC. executive editor is Christine Alexander.

2350 MEAdowS BouLEVArd | CASTLE roCk, Co 80109

gET rid of your spArE TirE

with a fat one

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BaBy moveS if you’re pregnant, you may feel a bit short of breath when you

exercise. That feeling is caused by elevated levels of progesterone that

stimulate breathing and improve the transfer of gases between the mom and baby. Exercise

helps build a larger placenta and that helps protect the baby from

oxygen deprivation and sends more nutrients to the baby.

Calling all BikerS scoot around town on a FrEE

bicycle, courtesy of Castle rock Adventist Hospital. reserve a bike at castlerockfreecycle.com. And if you want to ride with others, join the 6202 Cycling Club, a local

club that meets occasionally at the hospital (6202cycling.org).

Belly fat is not only unsightly, it’s dangerous. Men with a waist size greater than 40 inches and women with a waist larger than 35 inches have double the risk of premature death as people with waist sizes smaller than that — regardless of their overall weight. in fact, belly fat is considered to be nearly as detrimental to health as smoking, says Jane ruger, Md, a physician at ridgeline family Medicine in Castle rock. Activity is one of the key tenets of a healthy lifestyle expounded by CrEATioN Health, a scientifically proven approach to health that is at the heart of Castle rock Adventist Hospital’s wellness programs. “our mission is made up of two equal parts — to care for people when they are injured or ill but also to help people maintain health,” says hospital CEo Todd folkenberg.

doggone good Not only do dogs make great

walking partners, petting a dog (or cat) has been proven to lower your

blood pressure.

mix it upKnee injuries among youth have quadrupled in the past decade. one culprit is playing the same sport year-round from an early age when the muscles are not developed enough to support the knee. prevent injuries by

keeping kids playing multiple sports throughout the year through

high school.

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Summer 2013 ELEVATE3castlerockhospital.org

THE NuMBEr of MiNuTEs you sHouLd LET CHoppEd gArLiC siT BEforE CooKiNg iT. iMMEdiATELy CooKiNg gArLiC iNACTiVATEs A CruCiAL ENzyME iN THE CHEMiCAL CHAiN THAT giVEs gArLiC iTs CANCEr-figHTiNg propErTiEs.10

All About MannaTrès CHiC Vs. TrAy food

suMMEr BouNTy

Eating healthy is never easier than in the summer. And now,

Castle rock Adventist Hospital is making it even easier with

its Community garden (castlerockhospital.org/garden).

The garden, which will supply the hospital’s fresh herbs and

vegetables to Manna restaurant, includes 90 raised garden beds

available for rent. Here are three vegetables you’ll want to be

sure to include in your garden:

If your idea of hospital food comes shrink-wrapped and delivered on a plastic tray, you’ll need to rethink that image when Castle rock Adventist Hospital opens Aug. 1. rather than having a traditional cafeteria, the hospital will feature a fine-dining restaurant. Nestled at the front of the hospital with picture windows overlooking the Community Garden and the rocky Mountains, Manna restaurant will feature sit-down dining, a waitstaff, and a menu packed with seasonal gourmet entrées using locally produced ingredients. “we want to be a community partner for wellness, not just providing health care when you’re sick but preventive health care to keep you from getting sick,” says executive chef dan Skay. Manna’s menus will change with the seasons. Its opening menu, for example, may likely include seared barramundi with crispy corn risotto, chimayo chile sauce, and grilled spring onions. Adam Freisem, a graduate of Johnson & wales university, will serve as Manna’s chef de cuisine, changing up the menu daily, depending on what ripens in the garden just outside his kitchen and what’s available from local suppliers such as Busy Bee Honey and Jumping Goat Farms. For hours and info, go to castlerockhospital.org/manna.

garliC SCapeS and Sugar Snap peaS

Heat the oil in a large frying pan over medium heat. Toss in the onion and the scapes. After 3 minutes or when the onion becomes translucent, toss in the peas and cook for a few more minutes. season with sea salt and fresh ground pepper, remove from heat, and eat up!

What are garlic scapes, and how do I use them?garlic scapes are the “flower stalks” on garlic plants. These stalks start to appear about a month after the first leaves, and most gardeners cut them off so that the plant’s energy goes into producing the garlic bulb. But garlic scapes are a wonderful, edible herb that can bring a new punch to your summer fare.

1 tbsp extra virgin olive oil1 sweet onion, chopped6-8 garlic scapes, bulb removed, ends trimmed and cut into 2-inch pieces

2 cups sugar snap peas, trimmed and sliced lengthwisesalt and pepper

aSk CHef dan Skay

kaleNormally considered a cold-

weather vegetable, kale makes a great summer salad. one-half cup gives you 180 percent of your daily

vitamin A, which helps regulate cell growth and division.

Heirloom tomatoeSThe perfect summer food. Not only are they at their peak, but tomatoes

contain high levels of lycopene, which prevents skin damage from

ultraviolet (uV) rays and offers protection from skin cancer.

BeetSBeets are a unique source of

betalain, the red pigment that has powerful anti-inflammatory and

detoxification qualities.

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Summer 2013ELEVATE 4

natural or epidural?

ExpErT guidANCE To HELp you CHoosE A BirTH ExpEriENCE THAT’s BEsT for you

An epidural can greatly reduce the pain of childbirth and for some women, it can help them cope with exhaustion, especially during long labors. But epidurals do alter the landscape of the delivery, requiring monitors to be attached to the mom to ensure all is well. studies also have shown that epidurals may slow the labor process, and may be associated with a slightly greater use of forceps during delivery. But more serious concerns such as lingering complications or a higher risk of cesarean delivery are unfounded, Lennon says. “Epidural anesthesia during labor in a hospital setting is probably less risky than driving a car on a snowy day,” Lennon says.

Natural childbirth also is safe but, like use of an epidural, has pros and cons. A natural birth may not be recommended for women who are giving birth to multiples or whose babies are in breech position, Lennon says. Natural childbirth allows a woman to change positions and activities, which can help speed labor. Women who choose a natural childbirth also may feel more empowered and in control. “Women have choices when it comes to laboring,” says Lennon, whose practice includes midwives. “it’s important to work with your provider — whether that is a doctor or a midwife — to determine the best option for your pregnancy, your health history, and your preferences.” And, Lennon adds, women should not feel guilty about their decision or if they change their mind. “stay focused on the ultimate goal — a healthy baby and mom.”

it seems like everyone is full of advice for the expectant mom — especially when it comes to delivery options. The truth is that there is no right or wrong choice. Whether you’re considering a natural birth or using an epidural, the key is to know fact from fiction and to stay flexible, say the experts at the new Birthplace at Castle rock Adventist Hospital, which opens Aug. 1. “We want the birth experience to be a good one, and if during the course of their labor either circumstances or their perceptions change, we’re on board with that for them,” says Kelly Lennon, Md, an obstetrician at Castle rock Adventist Hospital.

take a tourand regiSter

to win Call our Birth Concierge to schedule a tour of The

BirthPlace at Castle Rock Adventist Hospital and you

will be entered to win a basket of essentials for your newborn! 

720-455-0355

Meet your new addition in our new BirthPlacedelivering your baby in the area’s newest hospital definitely has its perks. “We want labor to be as comfortable as possible, and we want to help expectant moms plan what their delivery is going to look like,” says dianne Bennett gerken, MsN, director of women’s services at the hospital. With this in mind, Castle rock Adventist Hospital has built a Birthplace with concierge services that educate, care for, and pamper new moms, including: A free consultation with a labor and delivery rN to write a customized birth plan. six elegantly appointed Ldrp suites that let moms labor, deliver, recover, and receive post-partum care all in the same room, as well as an additional post-partum suite for moms who deliver in the or, where the mom, baby, and family can all stay together. A Level ii Neonatal intensive Care unit. gourmet in-room dining, with delicious, healthy fare provided by the hospital’s on-site restaurant. one-stop shopping for prenatal education, including individualized options and baby-friendly classes that encourage breastfeeding.

66,000THE NuMBEr of BABiEs BorN iN CoLorAdo iN 2010

eaSing tHe diSComfort

letting nature take itS CourSe

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Summer 2013 ELEVATE5castlerockhospital.org

Helpful (but not required) vaccines for kids

We all want to do what’s best for our children, and that means protecting them from harm if it’s within our power. Childhood vaccines have been doing this for decades, virtually wiping out diseases like measles, polio, and diphtheria. in fact, they’ve worked so well, most people are unfamiliar with how serious these illnesses are. yet if immunization rates drop, there’s a real threat that these diseases could return. “We’re already seeing this around the country — especially in Colorado. We have huge levels of pertussis [whooping cough], and there are cases of measles in Boulder all the time,” says Michael Milobsky, Md, a pediatrician who will be on the medical staff of Castle rock Adventist Hospital.

weigHing tHe riSkS and BenefitSin recent years, the medical community has repeatedly disproved claims about a link between vaccinating and autism, as well as overexaggerated risks about the prevalence of vaccine reactions. A March 2013 study in the Journal of pediatrics found no causal relationship between common vaccinations and autism. And while it’s true that some children may experience mild fever, or soreness, more severe reactions including swelling, high fever or seizures are rare, according to Milobsky. “ultimately, you have to decide, ‘do the benefits outweigh the risks?’” he says. “All of the studies and all of the conclusions that have come out of the legitimate vaccine community believe that the risk/benefit ratio is far on the side of vaccinating your kid.”

Hpv “This virus is one that people very commonly come in contact with, and it can become a serious form of cancer later in life — not just in women but in men, also,” Milobsky

says. (HPV causes virtually all cervical cancers, and 80-90 percent of tonsil and tongue cancer in men, according

to the National Cancer Institute.)

meningoCoCCalIt may not be required for high

school students, but nearly every college wants them to have this

vaccine, Milobsky says. “We had a big outbreak of meningococcal meningitis

in Fort Collins in the last few years. Young adults are the peak attack age group for this illness, and it’s

potentially deadly.”

SeaSonal influenzaSure, you may think it’s “just the flu”

but for children, influenza is more dangerous than the common cold,

according to the CDC. How can you ensure your kids are protected? Get

them vaccinated. “I see many families that continue to opt out despite the

fact that it is safe and effective,” Milobsky says.

1 2 3

dilemmaTHE VACCiNATioN

THE EMoTioN ANd THE sCiENCE BEHiNd CHiLdHood iMMuNizATioNs

“ultimately, you Have to deCide, ‘do

tHe BenefitS outweigH

tHe riSkS?’”— Dr. Michael Milobsky, Castle Rock Pediatrician

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Summer 2013ELEVATE 6

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Join us for a day to celebrate women, their courage and their zest for life. This free event will be filled with tips for maintaining good health — giving you tools to live, love, and play at your best! The day will get a laughter-filled start with keynote speaker Nancy sharp. sharp, author, Huffington post blogger, and nationally known speaker, draws from her own transformative

story of courage and renewal to inspire women around the country to harness their courage and live boldly.

“Courage enables us to keep showing up and push beyond our limitations, even in the face of loss,

disappointment, and change,” says sharp.

Your key to a better, healthier life

Spa-la-la!Win a free spa gift certificate!

register by Aug. 31 to be entered in a drawing for a day at the spa.

Call 303-777-6877 or visit southdenverhealth.org/

expo-registration

A woMEN’S wELLNESS Expo, HoSTEd By CASTLE roCk, LITTLEToN, pArkEr, ANd porTEr AdVENTIST HoSpITALS

expo SCHedule 9 a.m. doors open

10 a.m. kick off the day with keynote Speaker Nancy Sharp who will present: Living Vibrantly— your key to a Healthier, Better Life

9 a.m.-2 p.m. visit with experts throughout the day to learn about sleeping better, stress relief, bone and joint health, and much more! then pick from these talks:

11 a.m. Hormones: what you Need to know to Stay Balanced; dr. Vandna Jerath, oB/GyN

11:30 a.m. Top Tips to keep your Heart Healthy; dr. Cinthia Bateman, cardiologist

noon Gurgles, Grumbles, and Growls —what Is your Stomach Trying to Tell you?; dr. pat Michaletz-onody, gastroenterologist

1 p.m. Lose your Belly Fat and Help your Heart — Cooking demonstration; dr. richard Collins, The Cooking Cardiologist

1 p.m. yoga —Learn How to Strengthen your Mind, Body, and Spirit

women’S wellneSS

free CHAIr MASSAGES

HEALTH AdVICE FroM LEAdING ExpErTS

ExCLuSIVE GIVEAwAyS ANd drAwINGS

Sep 7university of denver Newman

Center

rESErVE your SpACE TodAy For THIS SpECIAL EVENT oNLINE AT southdenverhealth.org/womens-expo.

Nancy Sharp, Keynote Speaker

viBrantlyLiving

dateS | Sat., Sep 7time | 9 a.m.-2 p.m.loCation | The Newman Center for the performing Arts, university of denver, 2344 E. Iliff Ave.CoSt | free (free parking available in the garage.)

Summer 2013 ELEVATE7castlerockhospital.org

When you enjoy an active lifestyle, you won’t let anything — not even tearing your ACL — keep you on the sidelines. Here’s a look at causes, prevention, and repair.

CauSeS. The anterior cruciate ligament, ACL, runs diagonally through the middle of the knee, helping stabilize your shinbone when it’s rotating. only about 30 percent of ACL injuries are caused by contact. “it’s usually due to a cutting or pivoting motion,” says Anthony sanchez, Md, an orthopedic surgeon at Castle rock Adventist Hospital, which opens Aug. 1.

at-riSk individualS. people who participate in high-impact sports, along with women, are more vulnerable to ACL injuries. “females tend to have a higher incidence of ACL tears than males — mostly based on neuromuscular control, and they tend to have weak hip flexors, which puts more strain on the knees,” sanchez says.

prevention. “The best way to prevent any type of injury is to have neuromuscular control,” sanchez says. focus on strengthening your core, hip flexors, gluteal muscles, hamstrings, and quads to protect the knee.

treatment. A torn ACL will not heal completely without surgery, but whether you need it or not depends on your activity level and the types of activities you’re doing. “if you’re more likely to be running and biking in a straight line, then ACL surgery may not be necessary because you’re not cutting or pivoting,” sanchez says.

reCovery. recovering quickly from an ACL tear depends on your willingness to follow the prescribed physical therapy. rehab typically starts on the first day after surgery with weight-bearing and range-of-motion exercises, followed by:• At 4-6 weeks: full revolutions on a stationary bike • At 3 months: running and jogging in a straight line• At 6 months: getting back to play, with cutting and pivoting exercises

KNoCKiN’ roCkin’ KNEEsTHE iNs ANd ouTs of ACL TEArs — froM CAusEs ANd prEVENTioN To MAKiNg A spEEdy rECoVEry

Having a knee injury can put you at a higher risk for needing knee replacement later in life. but these days, people aren’t waiting until their golden years to consider this surgery. According to John S. Xenos, mD, an orthopedic surgeon fellowship-trained in adult joint reconstruction at Castle rock Adventist Hospital, your biggest considerations should be pain and activity limitations. “When you become a prisoner of your knee and you can’t really function like you want to and you’ve tried other things like anti-inflammatories, then that’s when you should plan for replacement. It can help you get your life back,” he says. besides reducing or alleviating pain, replacement also can help you avoid other health consequences. “There are studies showing that having your knee replaced can lower your risk of hypertension, diabetes, and heart disease,” Xenos says. “All those risks of being sedentary diminish when you have your arthritis addressed through knee replacement.”

let pain — not age — Be your guide to knee replaCement

A little physical therapy may be the answer. Castle rock Adventist Hospital opens Aug. 1 and will offer complete physical therapy services. Please go online to castlerockhospital.org/orthopedics for more info.

Knees?Aching

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2350 Meadows BoulevardCastle Rock, CO 80109

Portercare Adventist Health System

Castle Rock Adventist Hospital is part of Centura Health, Colorado’s largest health care network. Centura Health complies with the Civil rights Act of 1964 and Section 504 of the rehabilitation Act of 1973, and no person shall be excluded from participation in, be denied benefits of, or otherwise be subjected to discrimination in the provision of any care or service on the grounds of race, religion, color, sex, national origin, sexual preference, ancestry, age, familial status, disability or handicap. Copyright © Centura Health, 2013.

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Community open HouSeget a sneak peek of your new hospital before it opens to the public! Meet our team, tour the hospital, experience our Community garden, and sample food from our health-focused restaurant. don’t miss this fun-filled day!tHere’S SometHing for tHe wHole family:Prizes•ExerciseDemonstrations•HealthyFoodSamplings•ContestsFreeCycleBikeRaces•GreatActivitiesforKids•CommunityGardenpresentationsdate | Jul 14 time | 9 a.m.-1 p.m.loCation | 2350 Meadows Blvd.

BirtHing ClaSSeS AT CAsTLE roCK AdVENTisT HospiTALdeliverieS Starting aug. 1 at tHe BirtHplaCe!

CHildBirtH ClaSS Learn from our expert instructors the tools and techniques of Lamaze and information necessary to make an informed decision regarding the birth of your baby.dateS | Jul 9, 16, 23, 30 | Aug 7, 14, 21, 28 | Sep 9, 16, 23, 30oct 7, 14, 21, 28time | 6:30-8:30 p.m.

BaBy Care ClaSS preparing for the first days home with your newborn can be exciting and challenging! By learning techniques to help care for your baby like diapering, swaddling, and bathing, you can increase your confidence and enjoy your newborn.dateS | Jul 1 | Aug 12 | Sep 4 | oct 9time | 6:30-9 p.m.

BreaStfeeding ClaSS Learn basic techniques and tips on successful breastfeeding.dateS | Jul 24 | Aug 19 | Sep 25 | oct 30time | 6:30-9 p.m.

rSvp | Call 303-777-6877 for locations and more information.CoSt | All birthing classes are free of charge.

experience a whole new hospital dining experience at manna, a sit-down restaurant at Castle rock Adventist Hospital featuring gourmet entrees created from the freshest and healthiest ingredients. be our guest at manna and receive $5 off your bill when you present this coupon. Go online to castlerockhospital.org/manna to view the current menu.Hours: 10 a.m.-9 p.m. daily | manna at Castle rock Adventist Hospital | 2350 meadows blvd. | 720-455-5000

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