Health Track

It’s been a month since I started this new healthy adventure, and I met with my health coach, Mary, for the first time this week.

She is so very nice and supportive - she didn’t even yell at me when I told her I hadn’t been to the gym four times a week like I promised.

She did ask that I try twice a week for the gym, twice a week for yoga and twice a week for some resistance training. Instead of pointing out that’s exercising SIX times a week, I agreed.

She also gave me some great tips on eating out, since I tend to eat out with my kids and during work lunches.

And as usual, the suggestions are simple and painless. Why don’t more people do them?

• Drink water with your meal. One 32-ounce Big Gulp with regular cola packs about 425 calories. Try adding a little lemon to your water, or ordering unsweetened iced tea.
• Order carefully. Dishes labeled deep-friend, pan-fried, basted, batter dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or cream sauce are high in calories. Order items with more veggies and choose leaner meats.
• Undress your food - be aware of salad dressings, spreads, cheese and sour cream. Ask for a packet of ketchup or mustard and add it yourself.
• Do not be afraid to special order. Ask for veggies and main dishes to be served without the sauces. Ask for olive oil or vinegar for your salad. Ask to have food broiled or steamed.
• Watch your portion size. An average fast food meal can run as high as 1,000 calories or more, so choose smaller meals, order a side salad and never super size anything.
• Avoid buffets, because people tend to over-eat. Opt for fresh fruits, salads with olive oil and vinegar, broiled entrees and streamed vegetables.
• Remember the big picture. Think of eating out in the context of your whole diet. If it is a special occaision, make sure earlier meals are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy dining.

Lean choices:
-grilled chicken soft tacos
- black beans
-Shrimp ensalada
-Grilled “fersco” style streak burrito
-Veggie and bean burrito
-Limit sour cream and cheese

-egg drop soup, miso, wonton or sweet and sour soup
-Stir fried, steamed, roasted or broiled entrees
-Steamed or baked tofu
-Sauces such as ponzu, rice-wine vinegar, wasabi, ginger and low-sodium soy sauce
-Steamed brown rice
-Edamame, cucumber salad, stir-fried vegetables

Amy Gillentine :: Mar.19.2010 :: Blog :: No Comments »

It’s funny how life interferes with goals, sometimes. With sick kids, an unscheduled trip to visit my parents and a myriad of job responsibilities - the exercise program fell by the way side during the last week (or possibly two…)

But the good thing about getting healthy is that you can also start over again - and again and again. I did get out for a hike this weekend, and I ran three miles on the treadmill Sunday afternoon at the gym.

I’m wishing for warmer weather, so I can do more things outside, and perhaps coax the kids and maybe a friend or two to join my health revolution.

In the meantime, I’ve started reading more about fitness and healthy eating. It’s can be confusing and complex at times for the novice, but it’s also basic. Want to lose weight? Eat less, move more.

But many people say that’s the problem with the obesity epidemic in America. We are literally sitting ourselves to death. Sedentary jobs, television, video games and the Internet all conspire to keep us sitting, instead of moving.

So because I’m beginning to understand that the original goal of going to the gym four times a week was a wee bit too ambitious, my goals this week are simpler. I’ll be going to the zumba class on Tuesdays and running on Thursdays. Since it’s supposed to be warm Saturday, I’ll plan for a hike.

And I’ll try to ignore the cake that’s sitting on the kitchen counter. It’s for my daughter who turns 13 today.

Amy Gillentine :: Mar.08.2010 :: Blog :: No Comments »

Did your rates go up in January? We want to hear about it.

The Colorado Springs Business Journal reported earlier this week that the Colorado Division of Insurance is examining Anthem Blue Cross and Blue Shield’s recent rate increases in its individual market in Colorado.

The insurance division, although it approved the rate increase during October, decided to take a second look after receiving complaints about the 25 to 35 percent increase in premiums.

So, we’re wondering: Do you have individual insurance from Anthem? How much did your rates go up? Did you complain?

Drop me a line at amy.gillentine@csbj.com or 329-5205.

Amy Gillentine :: Feb.26.2010 :: Blog :: 3 Comments »

I work out, try to eat healthy. I don’t smoke. My weight and cholesterol levels are within normal limits, and my blood pressure is very good.

So why would I pay more for health insurance on the individual market? Apparently, because I’m a woman - and women tend to actually use the health care system, taking advantage of those preventive tests and screenings.

A piece of legislation currently being considered at the state level seeks to end the disparity between men’s and women’s health insurance premiums in the individual market. That market, I’m told, is as unregulated as the “wild west” and insurers can choose to cover you or not, or only cover parts of you. For women, mostly, the parts they choose not to cover are the reproductive organs.

But setting aside the fact that in the individual market, women have to purchase extra policies for things like maternity insurance, there is still a discrepancy. And it’s one easily discovered.

A Web site called ehealthinsurance.com - sort of like Expedia for health insurance - will give you a range of plans. The initial quote is based on nothing more than age, zip code, gender and whether or not an applicant smokes. To get an exact price, you have to go to the company’s Web site and fill out an application with more health information.

So, at first glance, a 40-year-old woman, non-smoker pays a range of $102.70 for a plan at Anthem, to $175.11 for a plan at United Healthcare. For men, the range is $64 a month at Anthem to $145.03 for United. Aetna and Humana also have discrepancies between the two — $87 for men; $122 for women at Aetna and $84.05 for women and $58.86 for men at Humana.

Then, I decided to see what the difference in that initial quote was if the male smoked, but the female didn’t. I assumed - incorrectly as it turns out - that smoking would at least erase the gender gap. It didn’t.

I would still pay more - simply for being female - than a male who smokes. I always thought smoking was a major health risk, but apparently it’s not as risky as being a woman.

The price at Anthem goes up to $12; at Aetna it remains the same; Humana increases their premium quote by $20 and United increases its quote by $43 for the man.

And the trend holds true across the nation: women pay more in the individual market.

For more information about House Bill 1022, see Friday’s Business Journal.

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Amy Gillentine :: Feb.17.2010 :: Blog :: 3 Comments »

They say confession is good for the soul, so here it goes. I confess: I had pizza this week, and eggplant Parmigiano. So, kind of blew the healthy eating plan a time or two. And I had three Hershey kisses.

But I did notice: When I’m stressed out, I turn to chocolate. It was a very busy week here at the Business Journal. So, I started eating junk food. Now that I know I do this, I wonder if I’m actually disciplined enough to stop it? I’m going to try it; but I know I’ll probably fall off the fresh fruit and vegetable wagon a few more times.

And according to information from the Healthy Neighborhood Project, that’s OK. Everyone has dessert now and then, and nearly everyone has a slice of pizza once in a while. (Or whatever their favorite indulgence is). The way to keep moving forward into new healthy habits is just to keep moving forward.

Researchers say developing any habit takes about 21 days. So soon, picking fruit over chocolate will be a choice I make without even thinking twice - I hope. But until that point comes, I plan to offset the occasional junk food binge with extra exercise.

And on the exercise front, I’m really having fun. I used to be in the gym every single day when I was in my late 20s. But I let that habit die as my girls got older. It’s fun to be back, and to keep track of the cardiovascular gains I make every week.

I’m running faster now, and for longer periods of time. I’ve developed a weight-lifting plan, and I attend fitness classes - yoga, stretching, Zumba. I’m going to keep it up. In fact, I plan to get up early tomorrow and go to the 6 a.m. ‘boot camp treadmill class.” I think that will add a little challenge to my routine.

Amy Gillentine :: Feb.12.2010 :: Blog :: 1 Comment »

The Web has a lot of conflicting dietary information. Even reputable Web sites disagree about which foods to eat and in what quantities. If I didn’t have a health coach backing me up, the sheer amount of information would be daunting.Some Web sites say not to eat any meat at all - especially those that talk about lessening your environmental footprint. Some say nuts and seeds - things like cashews and sunflower seeds - are fine; while others say stay away from them completely.

There are some levels of agreement, though. Lots of vegetables are on nearly every healthy diet - leafy, green vegetables, colorful vegetables. Most recommend staying away from starches - potatoes and yams.

The health coach did recommend two sites for recipes (I do not really enjoy cooking.) Joel Furhman and Dean Ornish, both of whom recommend diets high in vegetables and fruits - and neither recommend counting calories, something which takes all the fun out of eating.

One thing I will have to ask Mary about when I see her in a few weeks - eating out. I’ve gone to several different types of restaurants and I think I’m making healthy choices, but it’s hard to really tell about things like butter and oil. I have managed (through sheer effort) to avoid pizza when I order it for the girls. And I think, really, denying myself dessert should automatically result in lost weight and lower cholesterol.

On the exercise front, I’m actually having a great time. I discovered Zumba classes and yoga at the YMCA - so much more fun than a treadmill. I’ve done some hiking, when the weather cooperates.

My next meeting with the health coach is Feb. 23 - and I’m looking forward to learning more. I think there is more I could learn about what to eat, and in what combinations. I think I still have too much processed food in my diet, and I’m looking for fast, easy recipes that two pre-teen girls might eat as well.

Amy Gillentine :: Feb.08.2010 :: Blog :: No Comments »

Penrose-St. Francis decided to create the Healthy Neighborhoods initiative with a single neighborhood - and many believe it is the first project of its kind in Colorado Springs. But I’ve been doing some research, and discovered an entire Minnesota town that took up the “get healthy” challenge. And if they can do it, I guess I can too. I’m very excited about the results from the Vitality Project in Albert Lea, Minn. Everybody worked together - city government, school system, individuals - and literally changed the health of the city. They held neighborhood nutrition classes, changed the food choices in restaurants, and started exercising together.

But the astounding thing - the city and schools got involved. The city built a new walking trail around the local lake, and started a push to walk or bike to work. The schools took out snack machines and replaced them with healthier meals. Pizza was banished, fresh fruits and vegetables were in.

And as the buzz continued, nutrition experts went to Albert Lea’s restaurants to explain some tricks for healthier eating. Grocery stores started labeling “longevity foods”: the healthiest foods that will actually fight chronic disease.

The goal: to adopt healthy habits so naturally and painlessly, people wouldn’t realize they were changing their lives.

And the Vitality Project - sponsored by the United Health Foundation and AARP - created fun, easy programs to help people eat better, become more active, connect with one another and find a greater sense of purpose.

Did it work? During 2009, more than 3,400 people participated, life expectancy rose by an average of 2.9 years. Two-thirds of locally owned restaurants added healthier food to their menus and 35 businesses pledged to make their workplaces healthier by offering more nutritious catering menus and vending machine choices. Residents created walking school buses and healthy cooking classes.

The results are amazing - and are an indication of what can happen when people work together. I’m anxious to see how the Old North End neighborhood begins to address issues from last week’s health screenings.

I think every neighborhood could implement some of these Vitality Project changes - walking groups for instance, are a fun way to connect with your neighbors and get healthier. I’d like to challenge every neighborhood in the Springs to implement some of these ideas.

And to read more about Albert Lea, visit www.aarpmagazine.org/health/vitality_project.

Amy Gillentine :: Jan.29.2010 :: Blog :: No Comments »

That’s the word from my health coach, Mary Barry.

Because my cholesterol numbers are higher than they would like — and the good cholesterol is lower — I have to limit beef, chicken and turkey. I can have fish, but that’s it.

Now, the health coach couldn’t have been nicer or more cheerful — sort of like having my own personal cheerleader. She encouraged me to make a few small changes, most of them surprisingly easy.

I grew up in Mississippi and my idea of nutritious eating involves barbecue and fried catfish. But Mary gave me a few easy tips to start changing the way I eat (and get those cholesterol numbers to a lower level.)

Step one: Use a smaller plate and fill it up with colorful veggies – the more colors, the better. As she said, “the meat should be a condiment, and the veggies the main meal.”

Shop the grocery store at the perimeters – where the fresh vegetables and fruits are. Stay away from the processed food in the middle.

Eat whole grains. Whole grain bread and pasta can add fiber to your diet, without adding a lot of calories.

Cut back on dairy products. “Most women think they need dairy for calcium, but not necessarily. They can choose another kind of food that’s high in calcium.

And the big one – the one that’s going to take some planning to fit into my schedule – exercise. I’m joining the YMCA and planning to go do “something” four times a week. I’m not sure what yet, but I hope to mix it up with group classes and use the cardio machines.

In the summer, I’m outdoors a lot – hiking, backpacking, camping with the kids. In the winter, I ski occasionally, but don’t really like to exercise in the cold and the wind. So I’m going to the gym until it’s warmer.

And tonight, after work, I’m taking that first step — YMCA here I come!

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Amy Gillentine :: Jan.26.2010 :: Blog :: No Comments »

As promised, I took the first step in getting healthier this weekend. I went to the first screening in the Healthy Neighborhood collaboration between the Old North End Neighborhood Association and Penrose-St. Francis Health Services.

The screening took about an hour. I was weighed – with clothes and shoes on, which I think is unfair – measured, poked and prodded, all by cheerful volunteers from Well Centers. They were nice, professional and very non-judgmental.

So the good news – weight, waist circumference and blood pressure are all within healthy ranges. I am more flexible than 60 percent of people my age, and haven’t lost any bone mass, something women need to watch as they get older.

The bad news – I could stand to lose a little bit of weight (who couldn’t?) and my cholesterol is 197. The cutoff is 200 for high cholesterol. My HDL, the good kind of cholesterol, is below 50, which means watching more closely what I eat, and exercising more.

In the interest of full disclosure, I haven’t been exercising the way I normally do. And I have really good excuses for that - the cold weather, single mother of two, life has been especially hectic, etc. But excuses won’t cut it anymore, so armed with these new numbers, I will have to make some small but permanent lifestyle changes.

Check back later this week to read my coach’s advice, and for wellness resources and the recipes that will inspire me.

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Amy Gillentine :: Jan.25.2010 :: Blog :: No Comments »

Editor’s note: Today is the first part of what will be a recurring feature in the health care column. Reporter Amy Gillentine is participating in a six-month preventive medicine program. She will chronicle her experience here and online in a special blog at CSBJ.com.

After years of unfulfilled resolutions made recklessly during New Year’s Day — I’m going to do it.

This is the year I will be dedicated to getting healthier. After all, I’m 40 now, and it’s past time to quit fatty foods and start a regular exercise program.

I must be honest, the impetus to change my lifestyle did not come from me alone.It came from an invitation to participate in a Penrose-St. Francis Health Services program.

Penrose and the Old North End Neighborhood Association are teaming to identify risk factors and work on reducing those risks.

Starting this month, 1,500 residents will be screened for typical chronic diseases, stroke, heart disease and diabetes. Then, they’ll each be assigned a health coach who will track lifestyle changes during the next six months.

And, I will be among them — health coach and all.

At the end of the study, an independent actuary will tally the money saved during a lifetime of preventing diabetes, strokes, heart disease and other chronic illnesses.

The program is aimed at changing how health care works, said Penrose CEO Margaret Sabin.

Most often health care works to fix what’s wrong, she said, after someone contracts diabetes or has a heart attack or stroke.

“We don’t get paid to keep people well,” Sabin said. “But we should. And after this project and the scientific information that comes out of it, we can help to change that.”

The idea for the collaboration came during a dinner conversation with Old North End association president Dave Munger while Sabin was on the Chamber of Commerce annual trip to Washington, D.C.

“And he had this idea,” Sabin said. “I recognized it immediately as a way we could meet some needs of the people who live in the neighborhood around the hospital. So, now we’re getting it started.”

Launching the program is one thing, however paying for it is another.

Sabin said Well Centers has volunteered time and effort for the six month effort, and Penrose is footing the rest of the bill.

Sabin is a big believer in using coaches to  help people make lifestyle changes.

“A coach can help you see how to get from where you are, to where you want to be,” she said. “Say you want to run five miles a day, you can’t just start off doing it. You have to take steps to get there. A coach will say, ‘let’s walk five miles first.’”

For Munger, it’s a chance to create a healthier neighborhood and bring the residents closer together.

“It’s not just physical health,” he said. “It’s about the overall health, it’s about being concerned for the neighborhood and about working together.”

Munger said the residents are very excited about the effort, and he believes there will be widespread participation.

I plan to document my own progress on our Web site, www.csbj.com. Yes, all the information — from original findings to meetings with the coach — during the entire process.

So stay tuned — and see whether this year’s resolutions turn out differently.

Amy Gillentine covers health care for the Colorado Springs Business Journal.

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Amy Gillentine :: Jan.22.2010 :: Blog :: No Comments »