Intermountain Health Good Samaritan Hospital

According to the CDC, approximately 6.5 million people aged 40 or older have a serious but often ignored condition called peripheral artery disease (PAD).Just as clogged arteries around the heart can cause a heart attack or a clogged artery in the neck can lead to a stroke, PAD refers to blocked or narrowed arteries in other parts of the body that can be just as serious or life-threatening.While PAD can occur in any blood vessel, its most commonly seen in legs or arteries below the chest. Due to the location of most PAD blockages, the most common symptom is leg pain or cramping that occurs with physical activity but goes away after resting. PAD can also slow or prevent sores and wounds from healing on the feet, which can be another warning sign of a more serious health problem.Unfortunately, PAD may go unnoticed by those who have it as they attribute the symptoms to aging or not being active, but PAD is a major warning sign that should not be ignored. The risk factors that lead to PAD are the same risk factors that lead to heart attacks and stroke. It stands to reason that if arteries are clogged in the legs, one can expect that similar blockages can occur in other parts of the body causing more serious harm.PAD represents a spectrum of cardiovascular problems that often evades the patient by presenting with symptoms mimicking another condition. It evades medical providers as well since it frequently requires deliberate investigation in order to find a proper diagnosis and treatment, said Dr. Wojciech Nowak, an interventional cardiologist and endovascular specialist with the SCL Health Heart & Vascular Institute in the Denver area.  When untreated, PAD frequently results in progressive lifestyle limitations and may even lead to limb loss or mortality.Thankfully, PAD is more treatable today and patients can significantly reduce their risk factors with lifestyle changes. Just as physical activity, stopping smoking, and managing high blood pressure and cholesterol can reduce stroke and heart attack risks, these same measures can help prevent or reduce PAD.Editors Note: This article was submitted by Rachel Johnson, Marketing Manager at Good Samaritan Medical Center. She may be reached at 303-689-4000

Heart disease is the leading cause of death for men and women in the United States. Its estimated that every40 seconds, someone in the United States has a heart attack.A heart attack occurs when there is a sudden interruption of blood flow within a diseased artery, typically due to a blood clot that forms when the plaque ruptures.Time is muscle.The early recognition of symptoms is vital to limit the damage done to the heart muscle. The less amount of injury the heart sustains, the better the outcome and prognosis.Heart Attack SymptomsThe typical symptoms of a heart attack include:Chest pain that can be described as discomfort, heaviness, tightness, burning, squeezing.Pain that radiates across the chest or upper abdomen, up the neck, jaw and shoulders and down the arm.Other associated symptoms may include:BreathlessnessNausea, vomiting or belching (indigestion)SweatingPalpitations (skipped heart beats)Dizziness, lightheadednessFaintingFeeling tiredWomen, the elderly and diabetics may also experience the above symptoms, however theyre more likely to have atypical symptoms such as nausea, vomiting, back pain, abdominal pain, jaw pain and shortness of breath without feeling chest pain.Do not ignore any of these symptoms, especially if they intensify and last longer than five minutes, immediate medical treatment is necessary.Who Is At Risk For Heart Disease?The risk factors for developing heart disease include:High blood pressureHigh blood cholesterolTobacco use (smoking and chewing)DiabetesAgingFamily history of premature heart diseaseSedentary lifestyleObesity or overweightEmotional stress / poor stress managementUnhealthy eating habitsExcessive alcohol consumptionHistory of high blood pressure, preeclampsia or diabetes during pregnancyCOVID-19 infectionWhat Can You Do To Prevent Heart Attacks And Heart Disease?Promoting good heart health starts by:Knowing and recognizing the early signs and symptoms of a heart attack, both typical and a typical. Time is muscle.Identifying and understanding the risk factors for heart disease.Seeking medical attention if you develop symptoms suggestive of heart disease or possess significant risk factors.Implementing lifestyle modifications focused on appropriate diet and nutrition, regular activity, weight management, smoking cessation, reduced alcohol intake and stress management.Initiating medical therapy as guided by your care provider.Embracing a positive and joyful attitude.We're Here To Help!The SCL Health Heart & Vascular Institute combines the strength of leading cardiovascular specialists with some of the areas best heart hospitals, including Platte Valley Medical Center in Brighton, as well as regional centers of excellence such as Saint Joseph Hospital and National Jewish Health in Denver. Our team of experienced and highly-qualified cardiologists and vascular specialists provides you with the highest level of care, from heart attack prevention and surgical care, to specialized rehabilitation, all to keep your heart healthy and strong.For more information visitSCLhealth.org/heart or call 303-659-7000 to make an appointment with a cardiologist.

Believe it or not, youre either born a morning person or not. While your chronotype, or natural inclination to the time of day is passed down through your DNA, it doesnt change the fact that you might be forced to wake up at the crack of dawn. Heres a few tips to make you a somewhat passable morning person.Ease in to an earlier bedtimeNo need to rip off the bandaid from your night owl wings. Start slow, even just 20 minutes earlier per night until gradually building up to farmer status.To be in rhythm with your clock, be in tune with the lightYour bodys natural clock is sensitive to light changes. When its bedtime, only expose yourself to night lights or amber colored light bulbs. Avoid blue lights from laptops and smartphones.Practice calming ritualsDeep breathing. Stretching. Aromatherapy. Reading books. Meditation. Whatever calms your nerves, get in the habit of doing it before bed. And doing it regularly.Put bad eating habits to bedNight owls eat meals much later in the evening. They also skip breakfast, eat fewer vegetables, and drink more caffeine and alcohol. For starters, eat dinner earlier and with a few more veggies.Sweat with exercise. So you dont sweat the morningExercise is very beneficial to shifting your sleep patterns. But do it early in the day. If you wait until the evening, your post workout energy might crave a few more reps.

2023 brings new beginnings and resolutions for change. It could be the holiday snacks and sweets that inspire weight loss goals. It's a tradition to jot down self-improvement ideas. Whether it's intentional or subconscious, most people have health resolutions.It's fun to make New Year's resolutions but hard to keep them. By the end of the year, studies show only 9 percent of people are successful. We've provided tips and tricks to reach your goals, but what makes them attainable?How to make attainable New Year's resolutions:Step 1: Narrow in with a purposeIt's tempting to generalize goals like "eat healthier" or "exercise more." But goals like this limit successclear goals with defined motivation yield more substantial results. Ask yourself what you want to accomplish and why.Example: Instead of saying you want to "eat healthier," think about the reason. It could be wanting to lose weight, reduce disease risk, or save money by cooking at home. Knowing purpose will help narrow the goal, such as: "Make four dinners that meet USDA nutritional standards each week until the end of the year."Step 2: Break it downYou've probably heard of SMART goals. They are specific, measurable, attainable, relevant, and time-based goals if you haven't. Break your goals down to address these parameters.Example: Let's expand on the "eating healthier" resolution. Perhaps "make four dinners that meet USDA nutritional standards each week, until the end of the year" is specific, measurable, relevant, and time-based but not attainable. Be honest with yourself, and don't be afraid to start small! Only you know what you can do.Step 3: Create accountabilityAfter you have your goal, create accountability. The digital age makes this step easy. Create an online goal calendar, set up daily notifications on your phone, or blog about your experience.If you go the blog route, document recipes, and your health transformation. Make calendar reminders of your schedule, and update if things change. Example: Monday through Thursday is the most realistic cooking day, and Sunday is food shopping.Step 4: Visualize and prioritizeBefore New Year's Day, visualize what your resolution will look like. Sit down and envision the details of your resolution. You've made a purposeful SMART goal and built accountability around it. Understanding where your plan fits day-to-day will prioritize the outcome.Example: Depending on where you're starting, cooking four meals a week could be a significant change. Visualizing this new goal will help understand the commitment, such as planning recipes, buying produce, and time spent cooking. Once you have that insight, prioritize all steps involved.Step 5: Know it's OK to try againDon't count on it but understand it's OK to slip up. Don't be the person who gives up their New Year's resolution upon the first failure. Everybody makes mistakes, so have compassion and try again! Identify the reason for the slip-up and see if there's a way to avoid it. There's no shame in adjusting your goal.Example: Don't toss your apron if you get to the third month and have yet to make four healthy meals that week. Use it as an opportunity to refocus and get back on track. As Confucius once said, "Our greatest glory is not in never failing, but in rising every time we fail." 

When Kristin Sealman, 41, went to scratch a simple itch last summer, she noticed what felt like a rock in her breast. Subsequent testing revealed a pre-malignant ductal carcinoma in situ (DCIS) mass, and in October, she underwent a mastectomy.A fifth-grade math teacher at Foundations Academy in Brighton, Sealman had no family history of breast cancer or any prior indications that she might be at risk of developing the disease. Her story is all too common and illustrates the potentially lifesaving value of regular breast cancer screening and early detection.The beautiful thing about screening is that we can detect many breast cancers before theyre palpable, so theyre usually found at a much earlier stage, said Sydne Muratore, MD, a breast surgeon with SCL Health Saint Joseph Hospital and medical director of the Platte Valley Breast Cancer Program. Some women can even avoid chemotherapy or radiation altogether if (their cancer) is found early enough. For women who do not get routine screening, cancer often cannot be diagnosed until it is grown large enough to start causing symptoms.Although early detection can make a stark difference in breast cancer survival rates, too many patients tend to put off or avoid scheduling regular mammograms because of busy lifestyles, insurance barriers, confusing and contradictory guideline messages, or fear of what the doctor might find.A large number of women have missed their breast cancer screenings due to the COVID-19 pandemic, Dr. Muratore added.Screening mammography for women of average risk of breast cancer can begin at age 40. Women are encouraged to have a conversation with their primary care doctor to determine what is best for them.Patients with SCL Health, now Intermountain Health, have access to a comprehensive spectrum of state-of-the-art services including mobile mammograms, MRI (Magnetic Resonance Imaging) - and ultrasound-guided biopsy, oncology, radiology, physical therapy, patient navigators, and patient-led support groups. Thanks to technological advances like high-resolution 3D (3 Dimensional) mammography, screenings now allow board-certified radiologists to find small cancers earlier than ever before, an especially significant development for women with dense breast tissue.Women need to know that if you are found to have breast cancer, it doesn't mean you automatically need a bilateral mastectomy, said Dr. Muratore. Surgical treatment has evolved considerably since its inception, and for a lot of patients, there are much less invasive breast-conserving options available.Because Sealmans breast cancer was caught at Stage 0, she did not need any follow-up treatment after her surgery and was fully back to work within a month.If you feel something, say something, she urged. Its better to have it turn out to be nothing than wait and risk your life.Mammograms are one of the most important health screenings women can have, said Dr. Muratore. They not only detect changes in a womans breast health well before an abnormal mass can be felt, they also greatly improve breast cancer survival rates. In fact, the average five-year survival rate for women is 99% when (localized) breast cancer is detected in its earliest stages.Intermountain Health caregivers provide a comfortable and confidential environment in which patients can ask questions, discuss their breast health and receive important breast exams and tests. Schedule a mammogram today at sclhealth.org. If you have any questions, please contact us at 303-689-4000.

Youve heard it before, but since its American Heart Month, well say it again. Heart disease is the leading killer of U.S. adults. The number one cause of death is a frightening number, so heres a new number: 10. Knowing these 10 heart health risk factors, and how to manage them, can save your life.To understand your personalized heart health risk better, check out our online quiz. Or read along and learn the key to a healthy heart from our Intermountain Health caregivers.Maintaining a healthy heart is the cornerstone of overall well-being, as the heart serves as the engine of our body, said Carlos Albrecht, MD, an Intermountain Health cardiologist at St. James Healthcare.1. Family history/geneticsUnderstanding your family's medical history is vital for anticipating health risks. Genetics play a significant role in heart-related issues. After speaking to your primary care provider about your family history, minimize any risks with lifestyle changes.2. SmokingSmoking (including second-hand smoke) deteriorates the cardiovascular system, increasing the likelihood of heart-related issues. This includes traditional cigarettes, e-cigarettes, and vaping nicotine. Your primary care provider can help create a quitting plan.Viet Le, PA-C at Intermountain Medical Center, warned against smokings consequences. Cardiovascular disease and smoking do not mix, he said. It is the highest risk for death and highest risk for cardiovascular events.3. High blood pressureConsider high blood pressure a silent threat with serious consequences. While it often coincides with other risk factors, hypertension is the biggest indicator of heart disease. If your blood pressure is consistently higher than 130/80, consult your primary care doctor.4. Unhealthy dietA diet high in processed and unhealthy foods has direct implications for heart health. Opting for a diet rich in fruits, vegetables, and whole grains supports cardiovascular well-being. Need heart healthy dish ideas? Check out this Intermountain dietitian cookbook.According to Dr. Albrecht, a balanced diet plays a pivotal role in persevering cardiovascular health and reducing the risk of heart disease. "Just as a well-maintained engine ensures the smooth functioning of a vehicle, a healthy heart is crucial for optimal physical performance and longevity, he said.5. High cholesterolCholesterol is a waxy substance produced by the liver, but its also in foods like meat, poultry, and dairy products. Too much cholesterol can block your bloods circulation, so keeping your cholesterol levels low mitigates heart-related complications. Your primary care provider can order a blood test to obtain your cholesterol level, and help you address the results.6. DiabetesDiabetes introduces a layer of complexity to heart health. Unfortunately, diabetes and heart disease risk often coincide. According to the CDC, those with diabetes are twice as likely to have heart disease or a stroke than those without diabetes. Make a plan with your primary care provider to address your diabetes and minimize heart risk with lifestyle changes.7. Physical inactivityInactive lifestyles contribute to a range of heart-related issues, such as obesity and high blood pressure. Incorporating routine exercise is a great way to minimize these heart-related issues, and keep you feeling healthy.Make sure that youre being active, Le said. The American Heart Association says 150 minutes a week of moderate aerobic activity. That sounds like a lot, but you break it down, its 30 minutes, five days a week. And you can even break it down into 10-minute segments.8. ObesityExcess weight puts strain on the heart, impacting its efficiency and longevity. Everyones ideal body weight varies by person, so talk to your primary care provider about your Body Mass Index (BMI). A BMI calculator evaluates if you have an ideal BMI between 18.6 and 24.9.9. Not enough sleepAdequate sleep is a non-negotiable aspect of overall health, including heart health. According to the American Heart Association, adults need 7-9 hours of sleep each night, and children require eight to 16 hours, depending on their age.Enough sleep improves your bodys brain function, immune system, mood and energy, and reduces your risk of chronic disease.10. Too much stressHopefully reading these risk factors hasnt caused stress. Stress can contribute to high blood pressure, among other factors. Managing stress levels helps maintain overall cardiovascular well-being. Your primary care provider can introduce stress-reduction strategies, such as exercise, meditation, and breathing techniques.Maintaining the de-stressors in your life is important. It takes intention. It takes planning, said Le. Give yourself the gift of the present by knowing you can effect change.In the realm of heart health, knowledge is power. Harness this power by understanding your unique risks, regularly visiting your doctor, and taking on heart healthy lifestyle changes. Each choice you make contributes to your cardiovascular well-being.Prioritizing heart health is not just a choice, said Dr. Albrecht. It is a commitment to a vibrant and fulfilling life. 

The American Cancer Society estimates more than 153,000 Americans will be diagnosed with colorectal cancer this year making it one of the most common cancers in both men and women.March is National Colon Cancer Awareness Month and updated guidelines make it possible for more people to be screened with a colonoscopy starting at age 45.If you are over 45 years old or have a history of colon cancer in your family, talk to your doctor about your options for early detection and prevention.Some people are at a higher risk of developing colorectal cancer. This risk increases with age with those over age 45 at highest risk," said Dr. Sudy Jahangiri Medical Oncologist at St. Mary's Medical Center with expertise in gastrointestinal cancer. Early detection is critical to catching colorectal cancer and saving lives.Intermountain Health experts are working to raise awareness so that people know that colorectal cancer is preventable, treatable, and beatable with early detection.Heres what they want you to know:Know When to Get ScreenedColon cancer is one of the most treatable cancers, but the only way to detect it is through screening. People with an average risk of colon cancer should start their screenings at age 45.For most patients a colonoscopy is then only needed once every 10 years, or once every five years if your doctor determines you have an increased risk of colon cancer. Earlier screening may be recommended for anyone with a family history of colon cancer.If you have irritable bowel disease, Crohns disease, ulcerative colitis, or other conditions that affect the gastrointestinal tract, talk with your doctor or a GI specialist to determine when and how often you should be screened.And dont delay your colonoscopies.Delays in screening could lead to a delayed cancer diagnosis, said Dr. Jahangiri. Screenings are designed to detect cancer early when they are more easily treatable, so we have better outcomes.A colonoscopy is the most effective method of screening for colon cancer, precancerous growths, and polyps. If an abnormal mass or polyp is identified, your physician will identify the best course of treatment which may include removing it during the procedure. Finding and removing precancerous growths during a colonoscopy can help prevent cancer from developing.A colonoscopy also helps your doctor see other problems that may be causing abdominal pain, weight loss, rectal bleeding or changes in bowel habits.Know the Warning Signs of Colon CancerEarly-stage colon cancer seldom causes any clear or obvious symptoms, so its important to know the warning signs, such as:change in bowel habitsrectal bleedingabdominal painunintentional weight lossunexplained anemia (iron deficiency)fatigueMany of these symptoms can be caused by something other than cancer, so get to know your body well enough that you can report changes in your overall health to your physician.Know Your Risk FactorsAge: The risk of developing many cancers increases as we age. Ninety percent of colorectal cancer occurs in adults over age 45, however rates are rising in people who are in their 40s. By 2030, early-onset colorectal cancer is expected to become the leading cancer related cause of death for people aged 20-to-49.Family History: If you have a close relative who has had colon cancer or a colon polyp, you may be at higher risk for getting the disease.Medical Conditions: Having an inflammatory bowel disease may increase your risk for developing colon cancer.Race: Rates of colorectal cancer are higher in African Americans compared with other races. This may be because fewer African Americans get screened for colon cancer.Lifestyle: There are some risk factors you can change. These include stopping smoking, improving your diet, keeping a healthy weight, and being active.Additional Screenings for Colon Cancer Are AvailableIn the past, one of the only ways to screen was a colonoscopy, which uses a camera system inserted into the colon to look for possible issues. New advancements allow people to screen more often using a Fecal Immunochemical Test (FIT) kit at home.The FIT isnt set to replace a colonoscopy but can serve as a  vital tool for regular monitoring for those with low to moderate risk of colorectal cancer. Physicians agree, If FIT results come back positive, a colonoscopy should be scheduled.New research shows non-compliance with a colonoscopy after positive FIT results doubles the risk of dying.A person can receive a FIT kit by having their doctor order them one. It is recommended people speak with their doctors to come up with a screening plan thats right for them.Always call your insurance company before undergoing any test or procedure to determine coverage and any other questions you may have. If you are 45 years old or older, talk to your doctor about which test is right for you.Questions, please call Good Samaritan Medical Center at 303-689-4000.

Between the expensive serums, elaborate routines, and completely contradictory beauty rules, its easy to feel that aging well will either drain your wallet or your sanity. But preventing premature skin aging shouldn't have to be so stressful. In fact, there are plenty of inexpensive and natural ways to keep your skin looking young. But first, lets talk science (were physicians, we cant help ourselves).There are two types of aging: intrinsic and extrinsic. Intrinsic aging is just the fancy medical term for the natural aging process. With time, we all lose some fullness and gain some lines on our faces. For the most part, this is out of our control and in the hands of our genes. Extrinsic aging on the other hand, is caused by our environment and lifestyle choices. This is where adopting strong skin-care habits can really make a difference. Here are some simple anti-aging tips you can start following today.SPF All Day, Every DayProtecting your skin from the sun is the single most important thing you can do to prevent premature aging. Use a broad-spectrum, waterproof, SPF 30+ sunscreen for the best protection. Apply it every day to any skin that isnt covered by clothing, and dont forget your hands and chest. Beyond keeping wrinkles and discoloration at bay, minimizing UV exposure is key in preventing skin cancer like melanoma.Rock Your ShadesEvery time you squint at the sun, you contract the underlying muscles. Repeated contractions over years are what causes permanent lines around your eyes. Getting in the habit of wearing sunglasses while outside or driving can reduce fine lines.Up Your H20 IntakeProper hydration helps the skin stay plump and increases elasticity, which is important for preventing irritation and blemishes. Without enough water, wrinkles might look more prominent, and your skin can appear duller. Beyond the surface level stuff, water helps digestion, circulation, and detoxification, which all benefits your skin. Aim for about 11.5 cups a day.Get Serious About SleepSleep allows our skin cells to regenerate and prevents under-eye circles. Your sleep position can also play a role in aging. Sleeping on one side alone can cause wrinkles on that side. If you can, sleep on your back to help prevent fine lines.Ditch the Drinks, Skip the SmokesCigarettes have a vasoconstricting effect, meaning they choke off blood circulation, causing dull complexion and speeding up the skins aging process. The repetitive facial motion of smoking can also cause wrinkles around the mouth. Alcohol dehydrates the body, which can lead to sallow, creepy skin over time. Do your skin a favor and be mindful of your alcohol and cigarette intake.Exercise OftenRegular exercise improves circulation and increases blood flow. Better blood flow means your skin gets more oxygen and nutrients, keeping it nourished and vital. Blood flow also helps our skin cells get rid of waste. You can think of exercise as cleansing your skin from the inside, out.Screen your Screen TimeThe repetitive motion of looking down at our phones or computers can cause rings or wrinkles on our necks. The same goes for eye wrinkles from squinting at our screens. Keeping screens at eye level and paying attention to proper posture can help.

The thought of exercising can be daunting for many of us, but it doesnt have to be.Sticking to a moderate intensity or within whats called zone 2 cardio can help make exercise more manageable and just as effective, when done consistently and often.What is zone 2 cardio?Some examples of zone 2 cardio include walking, running, biking and swimming.All of these exercises get your heart pumping, but its how fast its going that makes all the difference because this is how hard your body is working to get oxygen through your bloodstream.Jefferson Brewer, an Exercise Physiologist at Intermountain Health said, Your heart doesnt care what youre doing. If youre walking around the neighborhood, pushing the cart around the grocery store, or running up a mountain."When youre doing something at a lower intensity, it will be easiest to do that on an indoor bike or a treadmill with a slight incline, depending on your fitness level. It can be quite hard to run in zone 2 though.Theres a common misconception in the world of fitness training in that you have to be going all gas, no breaks, pedal to the metal at all times, as hard as possible all the time, said Brewer.Zone 2 workouts are going to be more sustained over a longer period, but at a lower intensity, which is different from something like High Intensity Interval Training (HIIT) where youre revving the engine up, going to 8 out of 10 or 9 out of 10, and then cooling off for a matter of seconds.The American College of Sports Medicine recommends healthy adults aged 18-65 do moderate intensity or zone 2 cardio for 30 minutes, five days a week, or a total of 150 minutes per week.How do I know Im doing zone 2 cardio right?Most fitness trackers, like Apple Watches and Fitbits, will track your cardio zones.Theyre set to averages, but you can manually adjust your zones in the workout settings.For guidance, these are the average cardiac zones used on Apple Watches:Zone 1: Less than 136 BPMZone 2: 137-148 BPMZone 3: 149-161 BPMZone 4: 162-174 BPMZone 5: 175+ BPMTo know your true cardiac zones, it requires quite a bit of math and some knowledge of your resting heart rate and your maximum heart rate.When you're looking at zone 2 cardio, it's not quite so challenging that you couldn't talk to someone or carry a conversation. You certainly couldnt sing to that person, but youre moving and its not at your max, said Brewer.The easier and more precise option is to book an appointment with one of our Exercise Physiologists or Sports Medicine Providers who can do a VO2 Max test on you to figure out your heart rate zones.

Its late, after work, and youve had a long day. Youre dreading going home and cooking for your family when you suddenly see a golden sign above. Those arches have never looked so good, and before you know it, youre pulling into the McDonalds drive through.But maybe biting into that Big Mac doesnt feel as good as you thought it would. This is because many associate fast foods with guilt. In fact, a recent study suggests guilt is the driving force behind choosing not to eat it. But what if you can eat it in a healthy way?There are many healthy options in popular fast-food chains. Kelly Elliot, a Registered Dietitian Nutritionist at Saint Josephs Weight Loss Surgery Center, helped outline tips for the guilt-free fast-food experience.Look for healthier options on the menuBefore you roll your eyes, let us explain. Starting with beverages, avoid the temptation to get a soda and opt for an unsweetened iced tea, coffee, sugar free lemonade, or water. When it comes to your entree, choose a salad, grilled chicken, or maybe a thin crust pizza with veggies.People can actually ask fast food restaurants for a nutrition pamphlet, said Kelly. Try taking ownership and looking at the calories in the menu, maybe even before you go.For a healthier option, consider:Chick-Fil-A Grilled Chicken SandwichCalories: 380Cholesterol: 75mgTotal fat: 12gCarbohydrates: 43gProtein: 28gSodium: 760mgWatch the portion sizesFast food portions are often much larger than what you would normally eat at home. In fact, the average fast-food meal is between 1200 - 1500 calories. To avoid overeating, try ordering smaller portions, split a meal with a friend, or eat mindfully. Maybe skip the sides and stick to just the main dish.People are geared towards eating whatever fast-food portion is given to us. Were not asking ourselves if were full halfway through, said Kelly.She suggested dividing your food if possible and wrapping one half up before eating. Ask yourself if you can just eat half and save that other half for later, and thats cutting the calories by 50 percent.For a smaller portion size, consider:Wendys Chili (Large)Calories: 340Cholesterol: 30mgTotal fat : 15gCarbohydrates: 31gProtein: 22gSodium: 1270mgCustomize your orderFast food restaurants allow you to customize your order, so take advantage of that! Ask for no cheese or sauce, replace beef with grilled chicken or turkey, and choose vegetables instead of fries. You can even ask for a whole-grain bun or wrap instead of a white bun. Get creative with substitutions, and design for nutrition!Kelly advised customizing bowls, a popular fast food restaurant option, and opting for lettuce instead of white rice. Go heavy on lean meat, veggies, and beans, she added. She also proposed choosing a side salad or fruit cup, instead of french fries.For a customized healthy option, consider:Taco Bell Burrito Supreme (Subbed chicken for beef, and ordered Fresco Style, which replaces mayo, cheese, and sour cream with fresh tomatoes)Calories: 325Cholesterol: 25mgTotal fat: 7gTotal Carbohydrates: 48gProtein: 17gSodium: 1080mgBe aware of hidden caloriesRemember what we said for number one? Theres a slight exception. Some fast-food items seem healthy but are actually high in calories and fat. For example, a salad with a lot of cheese, croutons, and dressing can be just as unhealthy as a burger and fries.Salads can be funny. Sometimes a taco salad in a fried bowl is one of the highest calorie things on the menu, Kelly warned. Is there a good amount of protein, are there veggies, is there fruit? Or do you see a lot of bacon bits and croutons?She also cautioned against condiments. Its an area hardly anybody thinks about. For example, one Chick-Fil-A sauce is 140 calories, and if youre eating two packets, youre adding 280 calories to your meal.For a salad without hidden calories, consider:Jack In the Box Grilled Chicken SaladCalories: 250Cholesterol: 70mgTotal fat: 9gTotal Carbohydrates: 14gProtein: 28gSodium: 660mgDon't make fast food a regular habitWhile it's possible to eat healthy at fast food restaurants, it's not something you should do on a regular basis. Fast food is often high in additives, sodium, fat, and calories, and can contribute to health problems if consumed too often.When we eat highly processed foods, we dont get nourishment, said Kelly, adding that our body might not recognize processed meals. And then were still hungry an hour later, even after eating 1200 calories, because our body didnt get what it needed.Choosing healthy options when you can, and making smart decisions about moderation is crucial.For a treat in moderation, consider:McDonalds Vanilla Ice Cream ConeCalories: 250Cholesterol: 25mgTotal fat: 6gTotal Carbohydrates: 40gProtein: 6gSodium: 150mgThe next time you find yourself pulling into a drive-through, skip the guilt and opt for the healthier option. You might be surprised how good it feels to enjoy a fast-food meal without compromising your health.Fast food gets a bad rap, said Kelly. But I think you can go just about anywhere and make a good choice.If you have any questions, please call, Good Samaritan Medical Center - Intermountain Healthcare at 303-689-4000.

Statistically, people are getting less sleep than ever. With cell phones disrupting our light cycles, stress from 2020, and unhealthy diets, tossing and turning seems to be status quo for many people. But the importance of sleep cant be understated. Not only is sleep imperative to feeling rested, but its also crucial in the support of our immune system and even weight gain. And those factors are incredibly important in 2021. Here are some things to keep in mind when it comes to getting enough zs at night.Weight Gain and Sleep LossBelieve it or not, short sleep duration is one of the strongest risk factors for obesity. This is believed to be caused by multiple factors, including hormones and motivation to work out. So, if youre trying to lose weight, its important that you get the sleep you need.Concentration and ProductivitySleep is critical for brain function. More sleep means improved cognition, concentration, productivity, and performance. So, if youre not feeling your sharpest, try to get some rest before tackling the more challenging tasks on your list.Immune Function and Mental HealthDuring a pandemic, sleep is more important than ever. One study found that those who slept less than 7 hours were almost 3 times more likely to develop a cold compared to those who slept 8 hours or more. Similarly, its estimated that 90% of people suffering from depression have poor sleeping habits, as well. Quite simply, better sleep is better for your overall health.Tips for Better Sleep HabitsNow that you know some of the major effects sleep can have on our lives, here are some things you can do to improve your rest quality.Find a Routine-Try to follow a nightly bed schedule and stick to it so your body can adjust.Dont Nap Late-If you nap too late in the day, chances are your eyes will be wide open at night.Avoid Screens-When youre in bed try to avoid looking at your phone, laptop, tablet or TV. The artificial light can disrupt our normal sleep patterns.Exercise-Try to move your body and sweat during the day, so your body has a reason to relax and sink into your mattress.Avoid Caffeine-As the day winds down, try to avoid that afternoon cup of coffee so it doesnt keep you up all night.

Due to COVID-19, the delivery of healthcare changed dramatically in 2020. In the span of a few months, in-person doctor visits were quickly replaced with a variety of virtual healthcare options ranging from e-visits and telephone check-ups to video visits and remote conferencing with a healthcare provider.While in-person care is making a comeback, many of the virtual care options developed during the pandemic remain as an easy-to-access solution. Yet, not all virtual care is the same, and knowing the differences is essential to have a positive virtual care experience.Video VisitsOne of the first virtual care options to become widely available during the pandemic and one of the most popular options today is scheduled and on-demand video visits.Using a smartphone, tablet or computer equipped with a camera and microphone, patients can talk with a doctor via a secure connection to get a diagnosis, care instructions or a prescription. Most video visits can be scheduled directly with a patients existing doctor, but some health care systems including SCL Health, allow patients the option to be seen with the next available provider to allow for on-demand care when and where they need it.When to Use Video VisitsScheduled video visits are a great option if you:Need to see a primary care provider for a non-urgent medical issue that does not require a hands-on examWant to see a specific doctor or your current provider virtuallyWant to use insurance benefits, if part of your plan coverageOn-demand or next available video visits are a great option if you:Need to see a primary care doctor for a non-urgent medical issue that does not require a hands-on examNeed to be seen outside of normal business hoursDon't need to be seen by a specific provider or your existing doctorDont want to wait long to be seenWant to use insurance benefits, if part of your plan coverageThings to Watch For with Video VisitsNot all video visits are the same. Some companies use video conferencing software that might not be as secure, and many on-demand video visit providers can direct patients to doctors and nurses who may be hundreds or thousands of miles away.At SCL Health, we use Epic and MyChart functionality to ensure that video visits are secure, tied to a patient's health record, and are compatible with most computers and smart devices. SCL Health providers are also located in the state where they provide care to maintain a local connection between provider and patient.E-visitsE-visits are one of the newest forms of online care that use an online assessment to treat patients quickly and easily. Instead of having a live conversation with a doctor, e-visits use an advanced questionnaire to diagnose and recommend treatment for a patient. Once the questionnaire is complete, an experienced care provider will review the findings and recommendations to create a treatment plan or write a prescription.E-visits are quick and easy, usually only taking 10 minutes.When to Use E-VisitsE-visits are a great option if you:Have a non-urgent medical issue that does not require a doctor visit but could be treated with medicationNeed care outside of normal business hoursNeed to get a diagnosis quickly and dont have time for a formal appointmentDont have the audio or video equipment needed for a video visitThings to Watch For with E-VisitsWhile e-visits are a great new form of quick and easy virtual care, e-visits are rarely covered by insurance. If you are interested in doing an e-visit, you will likely need to pay a flat fee for the visit with a credit card or a health savings account debit card. At SCL Health, e-visits cost $35.E-visits are also designed to escalate patients to the proper level of care they need based on their responses. If a condition requires in-person diagnosis and treatment, an e-visit will alert a provider to follow-up with a patient as soon as possible. The good news is, if you are not able to complete an e-visit due to care escalation you will not be charged a visit fee.To learn more about virtual care options or to start an e-visit or video visit with an SCL Health provider, visitsclhealth.org/virtual-care

Since the start of the year, you may have noticed an uptick of fad diets. Maybe its your mom trying a pescatarian regime, or your neighbor raving about his new Mediterranean diet. With so many diet trends buzzing around, it can be hard to separate what works from what doesnt. This is especially true when it comes to heart healthy eating.The American Heart Association released a study comparing diets and their heart healthy potential and organized the results in four tiers. With the help of Kelly Elliot, RD at Intermountain Healths Denver Midtown Clinic - Weight Loss Center, we turned the studys results into easy-to-digest bites. It is important to always be mindful of your diet to reduce risk factors for heart disease, said Kelly. Creating a lifestyle that works for you as an individual that you can follow is what matters, because its what you will stick to!Whether youre a seasoned diet tryer, or just dipping your toes in heart-healthy waters, theres important information for everyone.Tier 4: Paleo Diets and VLDC/Ketogenic DietsStarting from the bottom of the barrel, we meet paleolithic and ketogenic diets. These diets, often hailed for their weight loss potential, may miss the mark when it comes to nourishing our hearts.The paleolithic diet, while rooted in our ancestral past, falls short in meeting heart-healthy guidelines. With its emphasis on meat and fat, and limited intake of fruits, grains, and legumes, it takes a detour off the heart health highway.Similarly, ketogenic diets focus on slashing carbs and loading up on fats. By cutting out essential food groups like fruits and grains, we risk missing key nutrients.These diets don't limit saturated fats, which can raise your LDL, which is the bad cholesterol, said Kelly. One way to modify these diets is to reduce saturated fat by consuming nuts and seeds instead of animal proteins, but this has to be balanced with caloric intake.Kelly also added that because these diets are low in carbohydrates, they could be beneficial for people with diabetes. However, because diabetics are at a higher heart disease risk, their saturated fats should be limited.Tier 3: Very Low-Fat Diets and Low-Carbohydrate DietsTier 3 diets include very low-fat and low-carb options, and present mixed heart health benefits.Both of these diets can potentially help with weight loss without omitting food groups and can help lower risk factors for heart disease, said Kelly.Very low-fat diets, while aiming to reduce overall fat intake, may inadvertently miss the mark on essential fatty acids. Likewise, low-carb diets, with their focus on slashing carbohydrates, could lead to a decrease in fiber-rich foods, which play a vital role in heart health.The drawback is that with low fat diets, they can lead to deficiencies in protein and essential fatty acids and B12, that the body requires for good health, said Kelly. On the other hand, a low carb diet can overemphasize animal-based protein and restrict fiber and increase saturated fat intake.Tier 2: Vegan Diets and Low-Fat DietsVegan and low-fat diets are the heart of Tier 2. These dietary paths offer a bounty of heart-healthy benefits with some caveats.The vegan diet, with its plant-based focus on fruits, vegetables, whole grains, and legumes, embraces the power of plants for heart wellness. However, tread carefully to ensure youre meeting your nutritional needs, particularly for vitamin B12.No animal protein is consumed in vegan diets, so they are very low in saturated fat intake, but the restrictive diet can lead to B12 deficiency, said Kelly. It is recommended to include a B12 supplement and choose plant-based milk alternatives.Meanwhile, the low-fat diet promises reduced cholesterol and a lighter load on our hearts. By emphasizing lean proteins, whole grains, and fruits and vegetables, it is a good heart healthy diet. But its important to avoid overconsumption of less healthy carbohydrates, such as added sugars.People with high cholesterol or high LDL cholesterol can benefit from replacing foods high in saturated fats with foods that have unsaturated fats, said Kelly.Tier 1: DASH-Style, Mediterranean, Pescatarian, and Ovo/Lacto-Vegetarian DietsStarted from the bottom, and now were here with Tier 1s DASH-Style, Mediterranean, pescatarian, and ovo/lacto-vegetarian diets. Its the pinnacle of heart-healthy eating, where the nutrients shine.Well start with the Dietary Approaches to Stop Hypertension, or DASH, diet. By the name alone, you might infer this diets ultra heart healthy nature. It emphasizes 8-10 servings of fruits and vegetables per day, whole grains, plant protein, and low-fat dairy, while limiting sodium.According to Kelly, the DASH diets sodium limitations help cut out highly processed foods, which can help control weight and high blood pressure. This diet provides adequate variety with adequate protein, moderate healthy fats and moderate healthy carbs intake, while minimizing sodium intake, she said.Moving onto the Mediterranean diet, with its emphasis on olive oil, fish, fruits, vegetables, and whole grains. These heart healthy foods make this a great choice for reducing heart disease risk. However, the Mediterranean diet also includes moderate alcohol consumption, which means two or less drinks for men a day, and one or less drinks for women per day.Kelly cautioned against misinterpreting what moderate alcohol consumption is. This does not mean, to have no alcohol for 3-5 days and then have all 3-5 drinks at one time, she said. These drinks should not include added sugar such as margarita mix, juices, and sugary sodas.A pescatarian diet is similar to a vegetarian diet, with the addition of fish, and sometimes includes dairy and eggs. Lacto-ovo vegetarians eat eggs and dairy, but not beef, poultry, fish, or pork. These diets may be lower in saturated fats, especially if whole milk products are not consumed. The biggest challenge with these diets boils down to protein.Kelly explained it simply as there being complete and incomplete proteins. While animal proteins contain all essential amino acids, plant-based proteins are incomplete, and must be combined for full nutritional benefits.The way to do this is to combine a nut or seed or bean with a grain, said Kelly. For example, red beans and brown rice, or nut butter on whole grain bread, will allow you to consume all of the essential amino acids.While these diets might seem daunting, remember youre not alone. A registered dietitian, like Kelly, can be an excellent starting source.Dietitians are full of ideas and strategies to help each individual overcome barriers to create effective behavior changes, said Kelly. Its important to remember that baby steps and small changes lead to big impacts on your health over time!Whether you're sticking to tried-and-true favorites like the DASH plan or exploring new diet horizons, the key is finding what works best for your heart. Remember, it's not about perfection it's about progress. So go ahead, savor those veggies, indulge in some heart-smart protein, and above all, listen to what your body needs.