valley health may 2016

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Please join us for a time of education & support!

4th Wednesday of Each Month6:30 - 7:30pm

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FRIDAY, MAY 6, 2016

Valley HealtHMontrose Press

VOL. 3, ISSUE 5

GLUTEN and you

GLUTEN-FREE DOESN’T MEAN GRAIN-FREE Page 6

V I S I T A L P I N E B A N K . C O M

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Gluten allergies are not funny page 5

Fighting Celiac disease page 8

2

VALLEY HEALTHPublisher

Vincent Laboy

Managing EditorPaul Wahl

LayoutShaun Gibson

For advertising information, contact Vincent Laboy at 252-7099

or via email at [email protected]

Valley Health is a publication of the Montrose Daily Press. It publishes monthly on the first Friday.

If you have a health-related news tip, contact Paul Wahl, managing editor,

at [email protected].

a Publication of tHe Montrose Daily Press

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Leann TobinMontrose Memorial Hospital

Hospital Happenings

MMH Takes Step Forward for Men’s Health

Dear pharmacist

How Aspirin Stops Nerve Pain

We take for granted the comfort we feel in our hands and feet, I know I do.

But some of you have lost that comfort, and suffer all day long with strange nerve-related con-cerns. There is new research about aspirin which could help you, but before I share that data, let’s talk about nerve pain, termed “neu-ropathy.”

It feels differently for all of you. The type of pain and sensation can vary from second to second, hour to hour or day to day. It may feel like you are touching or stepping on pins and needles! It can affect you all over, not just your hands and feet. Depending on various factors (race, age, weight, alcohol consumption, insulin and A1c), your experience of neuropathy may also include pain, vibration or buzzing sensations, lightheaded-ness, burning sensations (even in your tongue), trigeminal neuralgia or cystitis.

Recognizing what your neuropa-thy stems from is critical to you getting well. For some, it is due to a vitamin deficiency. For example, vitamin B12 or probiotics which help you to manufacture your own B12 in the gut. For others, it could be that wine you drink with din-ner because wine is a potent drug mugger of B1 (thiamine) which protects your nerve coating. By a mile, the most common cause of neuropathy is diabetes.

Approximately half of all people with diabetes experience diabetic neuropathies, mainly in the hands and feet. Some doctors will tell you that maintaining healthy blood glucose will reverse neuropathy but that’s not true, we know from theThe Diabetes Control and Com-plications Trial that even intensive glucose control is insufficient to control the risk of diabetic neu-ropathy.

It’s tough love but I need to say it: Uncontrolled neuropathy can cause a 25 percent higher cumu-lative risk of leg amputation. So gaining control is important for your independence.

New research was published last March 2016, in Current Diabetes Reports. Scientists confirmed that targeting inflammatory cytokines

can help relieve diabetic neu-ropathy. Oftentimes, that gateway called NF Kappa B (NFKB) opens its floodgates, and spits out too many proinflammatory cytokines like COX-2 (which the drug Cele-brex lowers), nitric oxide synthase (NOS), lipoxygenase, TNF alpha and a lot of pain-causing Interleu-kins (IL-1β, IL-2, IL-6, IL-8).

The researchers reported that something as simple as salicylate therapy could help reduce some of these cytokines. More than that, it could also lower circulating glucose, triglycerides, C reactive protein and free fatty acids. When you think of salicylates, please understand this is a broad group of compounds found naturally in the plant kingdom, it’s not just an aspirin.

Salicylate is the main ingredient in aspirin and it’s found in other other combination analgesics that use aspirin along with some other compound. It’s found in both prescribed and over-the-counter drugs, and it’s actually found in natural herbs too. Salicylate com-pounds are found in the two minty herbs: spearmint, peppermint (even in mint toothpaste) and in muscle rubs. Keep in mind, white willow bark is a salicylate herb that gets morphed and turned into aspirin. Salicylates (and aspirin itself) are not right for everyone so if you’re considering taking it for your nerve pain, please ask your doctor about salicylates, and make sure you’re not allergic or sensi-tive.

Also, ask your physician if you can have a blood test to evaluate some of the proinflammatory markers I noted above. Generally speaking, if you want to order labs for yourself, either for hor-mones, biomarkers or thyroid tests.

Suzy Cohen has been a licensed pharmacist for 25 years and is a functional medicine practitioner for the last 15. She devotes time to educating people about the benefits of natural vitamins, herbs and minerals. In addition to writing a syndicated health column, “Dear Pharmacist,” Suzy Cohen is the author of many different books on natural health. l

According to the Centers for Dis-ease Control and Prevention, more than 170,000 men are diagnosed with prostate cancer each year —making it the most common cancer among men.

Taking this infor-mation and much more into account, Montrose Memorial Hospital is fortunate to introduce a new technology to help ad-dress it.

MRI/Ultrasound Fusion Guided Biop-sies — often called “Fusion Biopsies” — are procedures that help physicians detect prostate cancer. Devel-oped by the National Institutes of Health in partnership with Phil-lips Healthcare, the new procedure is a leap forward in technology.

Previously, men in need of a prostate biopsy had the procedure with an ultrasound only. This pro-cedure did not show areas of can-cer — only images of the prostate itself to ensure physicians were sampling the prostate gland.

To find cancer, physicians would then divide the prostate into quadrant-like measurements resembling a grid system and take semi-random samples from the grid.

The new procedure helps doctors look at the suspicious area with-out taking semi-random samples. The patient has an MRI performed before the biopsy, and radiologists examine the MRI.

With new software, they then generate a 3D model of the pros-tate and the suspicious area and subsequently send the informa-tion to the new biopsy equipment. When the patient comes in for

their biopsy, a 3D model of the prostate is generated from the ultrasound, and the two models

are laid over each other to move together in real time.

Steve Hannah, MHA, CEO of MMH said, “We are proud to be the only hospital on the Western Slope to have this proce-dure and are very im-pressed with Dr. Luskin and Peterson at San Juan Urology who have become experts with the technique. We are always looking for new ways to ensure we’re providing our community with the highest quality of care.”

The new procedure is more efficient because it is very ef-fective at detecting cancer in men, such as those who have suspicious PSA levels or exam findings de-spite a previous negative biopsy.

For men with low-risk prostate cancer, it’s great for going on active surveillance; if the procedure is repeated at a later time for com-parative results, the precision is so exact that new biopsies can be performed in the same area within a few millimeters.

Patients will appreciate that biopsies can be performed in 20-30 minutes, as opposed to MRI guided procedures, which would take 2-3 hours.

Montrose Memorial Hospital is proud to bring the latest technol-ogy in men’s health to our region. For more information about this procedure, please direct your detailed questions to San Juan Urology at (970) 249-2291.

Leann Tobin is the director of marketing and public relations for Montrose Memorial Hospital. l

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Vegan vs. VegetarianBY DIANNA BESHOAR

MONTROSE DAILY PRESS NEWS ASSISTANT

Sounds like a boxing match. It is about a decided path of diet and lifestyle.

A vegan is a person who avoids all animal-based products, including honey, because bees are a living creature. Products that are animal-based are not used in the residence or lifestyle of a vegan.

For instance, a vegan would not wear leather or fur coats. Labels are carefully read, and a more humane world is promoted by a vegan.

Vegans believe strongly in animal rights and the protection of animals.

A vegetarian will generally eat plant-based products, but many vegetarians will also eat eggs and dairy. They are called lacto-ovo veg-etarians. “Lacto” relating to milk and “ovo” a root word for eggs.

Some people are called occasional vegetarians because their diet includes some fish and could very occasionally include meat.

Vegetarians may also elect to avoid animal-based products.

Jason Bojar is a clinical nutritionist and the clinic director of Balance Natural Medicine, an integrative medical clinic in Ridgway. He is also trained in lab evaluation.

Bojar feels it’s best to personalize a diet based on the client’s matrix of stress level, amount of exercise, genetics and diet. All diets are about the consumption of macronutrients and micro-nutrients.

“It’s all about balance and balancing those macro- and micro-nutrients,” said Bojar.

Nutrients are substances needed for growth, metabolism and for other body functions. “Macro” means large and “micro” means small.

Macronutrients are carbohydrates, protein and fats that provide calories for energy. Micro-nutrients are vitamins and minerals, vital to development, disease prevention and wellbeing.

Whether a vegan, vegetarian or meat- eater, the necessary nutrients may be consumed, pro-vided the diet is properly maintained.

“Each diet can really be done poorly,” said Bojar.

Whether vegan or vegetarian, more thought is needed to plan meals to avoid the pitfalls of not getting enough nutrients needed to maintain health. A vegan can fall short more so than a vegetarian in their body’s need for nutrients.

A vegan more than a vegetarian needs to know their plant-based protein sources: all nuts, legumes, enriched milks, such as almond milk or soy milk, some grains, such as oatmeal, wheat and brown rice.

Vegans may be lacking in Vitamin D if they are not out in the sun enough. Vegans may be lacking in calcium, unless they are using a com-mercially fortified product like calcium fortified orange juice or enriched milk.

Almonds are also a good source of calcium. Vegans and vegetarians need to be sure to intake enough Omega-3. Sources include flax seeds, canola oil, tofu and walnuts.

Vegans and vegetarians, depending on how restrictive a vegetarian diet is followed, need sources of vitamin B12. Sources include en-riched cereals fortified with iron and nutrition-al yeast. Otherwise, anemia can occur.

Charlie Spears, a nutritional health coach at Natural Grocers advises careful consideration of a chosen diet.

“Your body has enough B12 to last around two or three years. Then, you can get pretty severe anemia or neurological problems,” he said.

Spears also recommends vegans supplement vitamin K2, because K2 is found abundantly in egg yolks and grass-fed dairy products like yogurt and cheese.

Supplements should be individually deter-mined by a blood draw from a medical doc-tor, according to Sarah Harding Laidlaw, a registered dietitian nutritionist at Montrose Memorial Hospital. A blood draw will also help determine if your diet is working.

Tracking your intake is also recommended by Laidlaw. Signs that an individual’s diet is work-

ing include lower blood sugar, lower cholesterol and perhaps, lower blood pressure.

Statistics show that 7 out of the 10 leading causes of death are due to chronic disease, such as heart attack or stroke, and can be linked to diet.

Choosing to be a vegan or vegetarian has been shown to improve the biomarkers of health: cholesterol, blood pressure, blood sugar and inflammation. Laidlaw promotes a healthy lifestyle including a plant-based diet, yoga, meditation and exercise. “To me, it’s a per-sonal preference. I’m really promoting more of a plant-based diet, which is so much like a vegetarian diet. I recommend all foods in moderation, but focus on plant-based foods and choosing fewer foods that are boxed, bagged or processed. Not everyone wants to eat healthy. But we try to encourage everyone to eat healthy. The reason is that they are going to reduce the risk of chronic health problems later. Even if they are 60 years old, (eating healthy) will help down the road.” Laidlaw suggests making small changes “one at a time and try not to do it all at once.”

Vegans follow the most strict of diets. Nick Rinne at The Bistro, a restaurant in downtown Montrose, agrees,

“Eating vegan is tough,” he said.His restaurant serves an array of veg-

etarian dishes that can be tailored for a vegan.

Deciding to be a vegan or a vegetar-ian takes perhaps more thought and planning than a meat- eater’s diet, weighing the pros and cons, to main-tain a healthy balance. l

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Cooking with Paul

This month, our theme has to do with the topic of gluten and the impact it has on certain folks.

It’s been a hot topic for a num-ber of years. There are a number of misunder-standings. Hopefully, our content here can clear up some of those.

My first introduction to someone with Celiac Disease came almost 20 years back. When I met

Mike, he and I were co-workers.It was long before all of the hype

that has followed, and he often felt like he was struggling alone in a world that no one understood. Which, in essence, he was.

Since there weren’t shelves full of gluten-free foods, Mike brought rice and beans in one form or flavor for lunch every day.

I often thought to myself how horrible it would be not to be able to slather a thick hot slice of bread with fresh creamery butter or down a plate of pasta.

When Obamacare was being considered, Mike lobbied heavily for a program that would provide vouchers for folks who had to purchase gluten-free products, since they are generally consider-ably more expensive.

Then a couple years back, my sister was diagnosed with Celiac. Where Mike abandoned ship on most gluten-containing foods, my

Janice began the quest for the best possible gluten-free products possible.

For the most part, she hasn’t given up much and has modified longstanding family recipes to fit her condition.

Legumes are a good choice not only for those who need to eat food without gluten, but for just about anyone. On top of that, they’re not that expensive to pur-chase and prepare.

My favorite legume is the lentil. My digestive system has a problem with most of the other traditional beans. Lentils are more gentle and don’t take nearly as long to cook.

There are a number of different types of lentils. Honestly, the dif-ferences between them are subtle. They’re all delicious and offer a plethora of ways for preparing.

Lentils are a rich source of numerous essential nutrients, particularly dietary fiber and protein. They also offer high amounts of folate, thiamin, phos-phorus, iron and zinc, all things you need to be healthy – whether you know it or not.

Lentils have the second-highest ratio of protein per calorie of any legume, after soybeans.

I am fond of Indian food, and many of the dishes of the subcul-ture utilize lentils, and most do not contain meat.

The disadvantage to cooking Indian food is that there’s usually a laundry list of spices required. They’re expensive, and if you don’t use them often, can be waste.

Paul Wahl is the Managing Editor at the Montrose Daily Press. l

The gluten-free, awesome lentil

Paul WahlMontrose Daily Press Managing Editor

A couple words about curry powder to introduce the next recipe. There are hun-dreds of different curry powders ranging from fairly mild to the kind that will rip

the skin off your tongue.

They are often a blent of coriander, Tumeric, cumin, fenugreek, mustard seed

and other ingredients.

It is an acquired taste. Most people find one they like and stick with it.

And if ham isn’t your thing, this recipe uses chicken.

INGREDIENTS2 6-oz. boneless, skinless chicken breasts, sliced into 1-oz. pieces2 tsp. curry powder1 1/2 cups dry lentils, rinsed1 cup nonfat plain Greek yogurt1/2 cup chopped fresh cilantroSeat salt and fresh ground black pepper to taste2 tsp. olive oil2 cloves garlic, minced1 cup low-sodium chicken broth

INSTRUCTIONSSeason the chicken pieces with salt and pepper and add to a pan

in which the oil has been heated to medium-high. Lightly brown the chicken. Add curry powder and garlic and cook another minute stir-ring continuously.

Add lentils and stir to coat. Stir in broth and 3 cups cold water. Bring to a boil and cook, stirring occasionally, until lentils are tender and most liquid is absorbed – roughly 30 minutes. Garnish individu-al servings with yogurt and cilantro.

Now to the other end of the spectrum. I realize soup season is rapidly drawing to a close, but a tasty lentil soup made with a ham bone can

be served any time of the year to please hungry eaters.

I have always purchased a ham primarily for the bone. These days, the pigs have been bred with bones so small there almost are none. Pity.

So start by either trimming all or most of the meat off a regular ham and utilizing the bone that remains, or you can purchase two

smoked ham hocks.

I usually have a butcher slice the hocks into two pieces, particularly if they are going to become part of soup.

Mushrooms are always optional when I cook because there is one person in our household who will not eat them — no matter how well-

disguised.INGREDIENTS

1 ham bone trimmed or two smoked ham hocks (split)1 pound lentils, picked over and rinsed1/2 pound fresh mushrooms, chopped3 medium onions, chopped coarse1 cup chopped carrots1 cup chopped celery1 bay leaf3 1/2 cups beef broth8 cups water

INSTRUCTIONSIn a 6- to 8-quart pot, combine all the ingredients and simmer soup,

covered partially, stirring occasionally – 90 minutes or so. Discard bay leaf and remove meat from bone or hock. Chop meat to desired consistency and stir it back into the soup mixture.

Here’s a recipe that’s tasty without busting your spice budget or burning your insides with curry. It calls for basmati rice, which is

quite good, but no Indian authorities will swoop down and arrest you if you used the rice you already have in your cupboard. I promise.

The original of this recipe also calls for whole cloves and cinnamon sticks, which have to be added and removed. It’s far less labor-intensive

to simply sprinkle a bit of each in the their ground form into the recipe.

INGREDIENTS1 cup dried lentils1 cup basmati rice2 tsp. vegetable oil1 tsp. whole cumin seed3 garlic cloves, chopped fine2 tsp. chopped fresh ginger4 1/3 cups water2 tsp. salt1 tsp. sugar1/4 tsp. Tumeric1/4 cup chopped fresh cilantro2 Tbsp. fresh lime juice

INSTRUCTIONSRinse the lentils and drain (no need to soak). Do the same with the

rice. Place both in a small bowl. Heat oil in a heavy large saucepan over medium-high heat. Add cinnamon, cloves and cumin and sauté for around 2 minutes.

Add garlic and ginger and sauté another 30 seconds. Add water, salt, sugar and Tumeric; bring to boil. Reduce heat; add lentils and cook 8 minutes. Increase heat to high.

Add rice and boil 5 minutes. Reduce heat and cover. Simmer until lentils and rice are tender and most of the liquid is absorbed, rough-ly 8 minutes. Remove from heat and let stand covered for 5 minutes. Mix in cilantro and lime juice prior to serving.

INDIA-INSPIRED RICE WITH LENTILS

SIMPLE LENTILS AND CHICKEN

LENTIL AND HAM SOUP

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Gluten allergies are not funny. It’s heartbreak-ing to watch a child have to pass on birthday cake and cookies and many of the fun things their friends are enjoying.

This column is about something kinda funny. It’s not people who have allergies, and it’s not people who have religious and moral convic-tions about the foods they eat. OK? Everyone knows what is not funny… what we aren’t al-lowed to mock.

Can we admit though, that some stuff might be funny? You know… the diets of the high maintenance people.

The people who are gluten free ‘just because’ and don’t even know what gluten is. (Carb? Protein? Fat?) People who are vegan because they love animals while they own cars with leather seats. The people who ‘can’t’ eat lettuce because they have an ‘al-lergy’ and for the life of you, you cannot recall lettuce allergies. Google it – appar-ently it’s a thing.

I once spent an afternoon with a college friend who NEEDED watermelon juice. I’m not kidding. She didn’t want it — it was a need. Her boyfriend had to spend four hours in traffic while they drove around to fancy-shmancy juice shops looking for watermelon juice. It didn’t work out. (Not the juice, they found that. The relationship.)

In Crossfit land they like Paleo: I can drink my milk whole (YES!) and pound the bacon and avocados and never have to watch my calories! Except – Peanut butter is evil. Because? Because back when humans were still half ape we didn’t eat peanuts so there is a moral imperative to avoid peanuts.

Did you get that? All things being equal pea-nuts are a fairly healthy food… but because the hunter gatherers didn’t eat them… I can’t? I gotta ask… how do we know they didn’t? I bet I could get an ape to eat a peanut. If I could- then could I eat them? Did hunter gatherers not bump into peanuts? Were they not smart enough to shell them? Are thumbs too important? –apes have thumbs too. I’m pretty sure we are guessing here.

Or then there’s the vegetarian and vegan diets. I would like to have the compassion necessary to embrace this. They seem so much more appeal-ing as a moral system. I mean – they’re kind to animals! But… but so many vegetarians like to wear leather shoes.

Because — leather shoes are awesome! And so are leather couches! Love them! And Seventh day Adventists have incredibly high life expectancy

and they are often vegetarians. But… recent stud-ies have found that if you take the Seventh day Adventist out of the equation (they also benefit from close knit community of faith) vegetarians actually have the same life expectancy as meat eaters… and they have higher rates of depression. Probably because it’s really depressing to not eat bacon. I mean… bacon.

Then, there are the Atkins people. They can’t have anything BUT meat and cheese. So that’s a good way to get burned out on bacon really fast. I bet two days in you want a salad soooooooo bad!

Or there’s the no carb people: they have to walk by the enticing aroma of baked goods. Not like how a gluten free person can’t eat wheat but can have cupcakes from rice flour. People who don’t eat carbs can’t have any baked goods, or potatoes, or corn, or happiness.

Some people don’t like dairy, because milk turns calves into cows… so what’s it going to do to you? They look at you when they say this, as though the logic is so obvious. They are intensely fearful for your wellbeing… Clearly you are just six months away from becoming a cow!!! Except humans have been consuming dairy for as long as we have walked upright… and… you know… if it ain’t broke. Plus — I mean cheese? Some stuff is worth the damage. (By stuff I meant cheese.)

I heard that Steve Jobs tried out being a fruitar-ian. Have you heard of this? According to the excellent authority I found (on Wikipedia), Job’s fruitarian interests were the inspiration for Apple… the company… its name… because apples are fruit.

Fruitarians believe we should only eat fruit. This is so nothing ever dies on behalf of your desire to eat. Including plants. For example a carrot was living until you harvest it. So you killed it. But fruit will fall off of the tree anyway, which means you are allowed to kill the apple for your sustenance. I heard Jobs could be a real jerk though. Maybe a carrot or two might have mel-lowed him out? Or… bacon. But, you know, baby steps.

My personal favorite? The “eat local” move-ment; I like that one. Local foods if you live in downtown LA are like — cockroaches, ants, and ice plant. But in Montrose?

Venison, corn, fruit, honey, veggies, chickens, fish, beef. I mean – how awesome is that?

With the eat local movement I can look down on city people (I was doing it anyway) and act preten-tious and judgmental because they are destroying the environment by hauling food all over the plan-et in order to eat in their concrete jungle. I will remind them of their horrible carbon footprint and their wasteful choices. I will be so meaning-ful and self-righteous! I can’t wait.

Until I want orange juice. Or guacamole. Or a banana. Did I say guacamole? I will NOT give up

on guacamole! Life is too short. And guacamole needs lime and salt! None of those are local! Whatever would I do?

The self-righteous judgement opportunity isn’t worth it. I want to eat all sorts of yummy foods and not eliminate some big swaths of food. I don’t have any allergies, and heck — isn’t that the ben-efit of being a Protestant? We almost never have to sacrifice anything! It’s the glutton’s religion. Saint Peter had a dream and I get to eat lobster because of it! Woohooo!

Just kidding. If we are bagging on diets – the Twinkies and Pepsi and tobacco diet, because: “I do what I want,” is likely going to end badly too.

So, I’m proposing the self-control and good judgment diet. It works well, and not just for food. It works well for business choices, relationship advice, and moral dilemmas. It’s never going to become a new trendy fad and catch on in a big way and you rarely get to be condescending, be-cause you’re choices vary constantly based on the circumstances. It can be difficult, but everything has it’s sacrifices.

Twyla Righter lives the distinguished drama of stay at home motherhood. Before taking on a career in motherhood she was a flight attendant with a history and poly-sci degree and minors in theology and religions. l

Gluten allergies are not funny

ON THE JOB TRAINING

TWYLA RIGHTER

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Many people are adopting gluten-free diets for a variety of reasons. While such a diet means passing on foods that contain wheat protein, such as certain breads, crusts and baked goods, it doesn’t mean giving up on grains entirely. Many grains are acceptable for those adhering to a gluten-free diet, and such grains can help fill the void left by avoiding wheat products.

Gluten-free foods are required for people who have Celiac dis-ease, an autoimmune condition of the small intestines that is triggered by the consumption of wheat protein. Celiac disease can cause damage to the lining of the small intestines, which results in a decreased absorp-tion of nutrients. This can cause vitamin deficiencies that deprive the body and brain of necessary nourishment.

While people with Celiac disease have to avoid foods that contain gluten, many more people choose to remove gluten from their diets. This includes people with gluten allergies or sensitivities that are not as severe as Celiac disease but can cause some gastrointestinal discomfort. The relationship between gluten and certain behavioral problems in chil-dren and adults also has been studied. In a paper titled “Devel-opmental Disorders and Dairy Products, Grains, Gluten and Other Proteins,” researchers at the Bamford-Lahey Children’s Foundation found that sensitiv-

ity to proteins in both dairy and wheat has been associated with a number of neurological and behavioral disorders in groups of adults and children.

To avoid gluten, a person has to remove wheat products, barley, spelt, rye, and triticale from his or her diet. However, there are many other foods that can be eaten. Plus, flours made from grinding other grains can be used in place of wheat flour in recipes. The finished prod-ucts may just have less of the doughy or elastic consistency that is a hallmark of gluten. Here are some grains men and women on gluten-free diets can still enjoy.

lOats: Though they are tradi-tionally gluten-free, oats are often processed on the same equipment that processes

other grains. Therefore, there may be some cross-contamination. Oats that are certified gluten-free can be more costly.

lBuckwheat: Despite the name, buckwheat is not related to regular wheat and is not exactly a grain. It is a relation of rhubarb. In its whole form it can take the place of pasta. In its roasted form, buckwheat takes on a nutty flavor.

lMillet: This is a seeded plant used for grain and cereal production. Millet is typically sold in pet stores as a treat for birds. Millet is generally flavorless and can be grainy. It can be mixed with other gluten-free flours.

lQuinoa: This is not a grass plant or cereal grain but is actually related to leafy vegetables. Quinoa is often eaten like you would eat rice or pasta, but it can also be baked into bread and cakes.

lMontina: This is made from Indian rice grass and can be milled into flour or combined with other flours in a baking blend. Montina bakes up into a springy texture, which makes it popular in breads.

lRice: Many people avoid-ing gluten turn to rice as an alternative. Rice flour can be substituted for wheat flour in many recipes. Rice can also create a sense of fullness that comes with eating a starchy grain.

lCorn: Cornmeal can be used in baked goods. How-ever, it will offer a grainy texture.

lAmaranth: This is a tiny, ancient grain. It is a com-plete protein and has more iron than most grains.

People following a reduced or gluten-free diet can enjoy a number of other alterna-tives in their cooking.

Story courtesy of Metro Creative Connection. l

“GLUTEN-FREE FOODS ARE REQUIRED FOR PEOPLE WHO HAVE CELIAC DISEASE, AN AUTOIMMUNE CONDITION OF THE SMALL INTESTINES THAT IS TRIGGERED BY THE CONSUMPTION OF WHEAT PROTEIN. CELIAC DISEASE CAN CAUSE DAMAGE TO THE LINING OF THE SMALL INTESTINES, WHICH RESULTS IN A DECREASED ABSORPTION OF NUTRIENTS.”

Gluten-free doesn’t mean grain-free

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Cancer Facts for

Women

May 8 - 14, 2016

The goal of National Women's Health Week is to empower women to make their health a priority and to help women understand what steps they can take to improve their health.

During National Women's Health Week, which begins on Mother’s Day, May 8th, women should discuss with their health care professionals which preventive cancer screening tests are right for them, when they should have them, and how often.

Five healthy habits that can improve a woman’s health:

1. Follow general safety rules

2. Maintain regular check-ups

3. Be physically active

4. Eat a healthy diet

5. Do not smoke

This ad is a reminder from the American Cancer Society.Cancer screenings save lives!

1‐800‐227‐2345/www.cancer.org

May 8 - 14, 2016








5. Do not smoke



May 8 - 14, 2016The goal of National Women’s Health Week is to empower women to make their health apriority and to help women understand what steps they can take to improve their health.

During National Women’s Health Week, which begins on Mother’s Day, May 8th, women

should discuss with their health care profes-sionals which preventive cancer screening

tests are right for them, when they should have them, and how often.






5. Do not smoke

This ad is a reminder from the American Cancer Society.

Cancer screenings save lives!1‐800‐227‐2345/www.cancer.org

Cancer Facts for

Women

May 8 - 14, 2016








5. Do not smoke



May 8 - 14, 2016








5. Do not smoke



May 8 - 14, 2016The goal of National Women’s Health Week is to empower women to make their health apriority and to help women understand what steps they can take to improve their health.

During National Women’s Health Week, which begins on Mother’s Day, May 8th, women

should discuss with their health care profes-sionals which preventive cancer screening

tests are right for them, when they should have them, and how often.






5. Do not smoke

This ad is a reminder from the American Cancer Society.

Cancer screenings save lives!1‐800‐227‐2345/www.cancer.org

May 8 - 14, 2016

THIS AD IS A REMINDER FROM THE AMERICAN

CANCER SOCIETY.

CANCER SCREENINGS SAVE LIVES!

1-800-227-2345WWW.CANCER.ORG

Five healthy habits that can improve a

woman’s health:





5. Do not smoke

The goal of National Women’s Health Week is to empower women to make their health a priority and to help

women understand what steps they can take to improve their health.

During National Women’s Health Week, which begins on Mother’s Day, May 8th, women should discuss with their health

care professionals which preventive cancer screening tests are right for them, when they should have them, and how often.

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Older adults are a growing and increasingly essential part of our nation. The contributions they make to our communities are diverse, deeply rooted, and their roles are influential. From 64-year-old Diana Nyad, who was the first person to swim from Cuba to Florida without a shark cage to 94-year-old actress Betty White to 83-year-old Ruth Bader Ginsberg, who took her seat as a Supreme Court Justice at age 60, older adults are blazing trails in all aspects of life.

1963 was the first time our nation began to recognize the contributions of older adults by naming May as Older Americans Month. Led by the Administration for Community Liv-ing, the annual observance offers the opportunity to learn about, support, and celebrate our nation’s older citizens. This year’s theme, “Blaze a Trail,” highlights the ways older adults are reinventing themselves through new work or passions, engaging their communities, and blazing a trail of positive impact on the lives of people of all ages.

While Crossroads Senior Living provides retirement living services to older adults year-round, we will

use Older Americans Month 2016 to focus on how older adults in our community are leading and inspir-ing others, how we can support and learn from them, and how we might follow their examples to blaze trails of our own. Through May 20th, Crossroads will accept stories of how older adults are blazing trails in our community. Do you give back through volunteer work? Have you discovered a new passion or hobby? How are you leaving a positive impact on the citizens of our com-munity?

Crossroads encourages you to get involved by sharing your 400 words or less “blazing a trail” story with us. You can submit your story in person to 1380 Aspen Way in Delta or email it to [email protected]. Be sure to include your name, age, phone number, mailing address, and email address with your submission. The contestants will be invited to a celebration of Older Americans Month on May 24 where the winner will be announced. The winner will receive a gift card to their favorite restaurant and their story will be published in our quarterly newsletter. If you have questions please call Kylynn at 970-683-8044. l

According to the Celiac Disease Foundation, gluten is the general name for proteins found in wheat, rye, barley and triticale. That’s an important thing for party hosts to know, as many people now follow glu-ten-free diets. When planning party menus, hosts should ask guests if they adhere to gluten-free diets, as consuming gluten can trigger an abnor-mal immune system response in people who have Celiac disease, potentially causing damage to the small intestine. Wheat is commonly found in

bread, baked goods, pasta, and cereals, among other foods. Barley is present in food color-ing, soups, malt vinegar, and beer. Rye is found in rye bread, certain beers and cereals, while triticale may be present in certain breads, pastas and cereals. If guests have gluten allergies or are suffering from Celiac disease, look for foods that are designated as gluten-free. Many grocers now offer numerous gluten-free products to cater to the growing number of individuals who no longer consume gluten. l

Celebrate older Americans month 2016: blaze a trail

Did you know?

8

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w w w. t h e p e d i a t r i c a s s o c i a t e s . c o m

MONTROSE AREA947 South Fifth StreetMontrose, CO 81401970-249-2421970-249-8897 fax

DELTA AREA242 Cottonwood Street #101Delta, CO 81416970-874-7552

Compassion. Quality. Care.When your child is in need, we will be there.

Did YOU know?

We are located in Montrose and Delta for all of your Pediatric needs!

Two Convenient Locations

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BY KATHARHYNN HEIDELBERG

Gluten-free. It’s become some-thing of a buzzword, with food label after food label seeming to shout it from supermarket shelves.

But for people with Celiac disease, a gluten-free diet isn’t a fad. It is a necessity. And, the growing proliferation of gluten-free options helps make things easier for them — pro-vided, of course, the products are truly free of gluten.

Celiac disease is a genetic, autoimmune disorder, ex-plained Sarah Laidlaw, a regis-tered dietitian, nutritionist and certified diabetes educator who works with Montrose Memorial

Hospital’s Nutrition and Diabe-tes Services.

“If you have a parent or sibling with Celiac disease, you’re more than likely going to develop it yourself,” Laidlaw said.

Celiac disease can lead to long-term health woes, especially if it goes unattended. Symptoms are far-ranging; there may be about 300 possible signs occurring in the digestive tract or other parts of the body, according to the Ce-liac Disease Foundation. About one in 100 people are thought to suffer from the disorder.

So, what’s the big deal about gluten? Gluten — a protein found in wheat, rye, spilt, farro, barley, malt, brewer’s yeast — triggers an immune response in people with Celiac disease. Oats may also trigger the re-sponse in some people with the disorder.

When they consume glu-ten, the body’s reaction is “almost like if you cut your-self,” Laidlaw said. “It gets inflamed. Your body is try-ing to heal that. A somewhat similar thing is happening in your intestines. The immune system is responding to that gluten and the attacks lead to damage on the villi on the intestine.”

The villi are small, finger-like protrusions in the intesti-nal lining where nutrients are absorbed.

“If the villi are damaged, the nutrients can’t be absorbed, and

we can have a whole cascade of problems that occur,” Laidlaw said.

Signs and symptoms, again, vary. These might include headaches, fatigue, anemia, diarrhea, weight-loss or gastrointestinal issues.

“But a lot of people do not experi-ence digestive signs or symptoms,” Laidlaw noted.

Children and adults with Type 1 diabetes should be screened for

Celiac disease. “It appears there is a relationship between Type 1 diabe-tes, which is an autoimmune disor-der, and the autoimmune disorder of Celiac disease,” she said.

People who suspect Celiac dis-ease should consult their doctor, who can then make referrals to a gastroenterologist, or test to de-termine their immune reaction to gluten. If blood tests indicate the presence of antibodies, the patient can have an endoscopy performed.

“It’s one of those things you do not want to take lightly,” Laidlaw said. “If you think you have it and do follow a gluten-free diet, and your (symptom) clears up, don’t take that as a sign that you have it and that’s all you need to do.

“You still need to go to a doctor and be diagnosed. It could be some-thing else.”

Avoiding gluten can spell the dif-ference between a Celiac disease sufferer feeling well and seeing his or her health take a long-term hit, Laidlaw said.

But avoiding gluten is not easy.“You really do have to read

labels. Gluten-containing additives can be in a lot of different things. It can be in salad dressing. It can be in tortilla chips. You really have to look on the label, and don’t be assured that it’s gluten-free if it says wheat free; they could be us-ing something else as a stabilizer or additive that may contain some gluten in it,” the dietitian said.

The good news is that there are more gluten-free products in the market than in the past. Still, cau-tion is the order of the day.

“There’s been such a flood of gluten-free products on the mar-ket, because manufacturers have seen this as a cash cow, so to speak. A lot of people think going gluten-free is going to solve their prob-lems,” said Laidlaw.

Will it? If you do not have Celiac disease, or a non-Celiac gluten intolerance, the answer is no.

“Some people think it is the panacea, that you’re going to lose weight. They associate gluten with being your starchy food, your wheat products,” Laidlaw said.

“But being on a gluten-free diet does not guarantee weight-loss.” Most people on gluten-free diets are in fact taking in more fat, because fats replace some of the flavors in foods that contain glu-ten, she said.

People who may be gluten-intol-erant but who do not have Celiac disease might benefit from cutting back on gluten.

“But it’s really individual. I wouldn’t say it’s the diet that’s go-ing to solve all of an individual’s health problems,” Laidlaw said. l

FIGHTING Celiac disease

For more info:• Celiac Disease Foundation, celiac.org.• Gluten Intolerance Group, gluten.org• “Real Life With Celiac Disease,” by Melinda Dennis.

valley health may 2016

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