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.

Accepting the fact that a loved one is about to leave us physically is one of the hardest tasks a family faces. Which makes it altogether understandable that theyre hesitant about calling for hospice care. Actually, the presence of the right hospice team can make the precious time remaining much more comfortable for the patient and more rewarding to all who care.How can a family know when the time is right?Having worked with patients and those who love them for more than 35 years, we at The Denver Hospice suggest they start with four questions:Has the patients weight declined by five pounds or more in the last 30 days or 10 pounds in the last 180 days?Is comfort the patients goal now, as opposed to curative measures and treatment?Does the patient require increased care support to be able to remain in the current living environment?Would the patient, family and/or caregivers benefit from experienced support given the decline in health or change in care?Even one yes suggests that the individual is likely eligible for hospice care.Having dealt with these factors, the next step is to consider how the right hospice can enhance the experience in a way that honors the unique nature of this person, this family.All hospices care for the body. Our commitment at The Denver Hospice is to care for body, mind and spirit, providing the best in medical care and integrating special therapies to care for the whole person. Our therapists use musical instruments, voice, art, animals, essential oils, their hearts and hands to expand the way we care for our patients and their loved ones.Along with known benefits lessening of depression, pain relief, reduced anxiety and more these integrative therapies often yield unexpected rewards. Insights gained through art have helped families heal rifts and release old hurts. Music thanatology the use of music specifically to help with the individuals transition often provides immense release and support to families and friends.So, when is the time right for hospice? It is the moment you and your family want something more more expertise, more comfort, more support to maximize the time remaining and make the days beyond easier.Editors Note: This article was submitted by The Denver Hospice and may be reached at 303-321-2828 or by email at info@care4denver.org.

How do you treat orthopedic injuries? I really think that most orthopedic injuries benefit from physical therapy, says Dr. Sander Orent, owner and medical director of Medically Based Fitness. The teaching components of physical therapy are at least as important as the hands-on techniques that are applied.Many orthopedic injuries occur because a person is deconditioned or overuses a body part. What's underappreciated is that these often are repetitive stress injuries. Physicians commonly see patients with back injuries that result from years of repetitive stress on the spine. Injuries to the shoulder also commonly occur when patients exert force at the end range of the joint, for example, when lifting objects at work or weights in the gym.Physical therapy helps reduce swelling and inflammation during treatment, but its role does not end there. Continuing physical therapy identifies and corrects stress points, strengthens surrounding muscles and improves overall conditioning.Focused strengthening of the muscles around the injury results in more rapid healing and less likelihood of recurrence, but many patients with orthopedic injuries also need a general conditioning program.A good physical therapist will identify this need and work with the patient to construct an exercise program that addresses both the focal orthopedic problem and general conditioning, Dr. Orent says. They now have the tools to manage their activity and be sensitive to what their bodies are telling them, and they know they are heading for another problem if they don't pay attention.The benefits of a conditioning program extend beyond healing and prevention of future injuries, reducing risks for cardiovascular disease and certain cancers.We physicians really don't have the time we would like to have to educate patients on these points, he says. That is a very valuable role of the physical therapist.The physicians role is to appreciate when physical therapy is useful and encourage patients to continue their home exercise program even in the absence of symptoms, Dr. Orent says. Physical therapy is a lasting intervention that will make a difference to the patient in the long run and have a lasting impact on health.This article was submitted by Dr. Sandy Orent of Medically-Based Fitness. He can be reached at Medically-Based Fitness in Boulder, CO or by calling 303-447-2873

Golden West Senior Living is a local not-for-profit community that has been providing affordable housing in the city of Boulder for 50+ years. However, unlike many affordable housing options this community provides so much more than just a roof over your head.Deep Ties to the CommunityGolden West was founded in 1965 by the First Christian Church to meet a growing need for senior housing in the Boulder community. While no longer affiliated with the church, the mission remains the same, to give hope to seniors by providing them with an affordable safe home in Boulder with supportive services.Golden West has The Towers, home to independent living residents, and The Mezzanine for those needing assisted living. The Towers was one of the first providers of affordable housing in Boulder and The Mezzanine was one of the first assisted living communities as part of Colorado Housing and Finance Authority (CHFA) pilot program.Today, Golden West provides about 40% of Boulders affordable senior housing.What is Affordable Housing?Affordable housing is defined by the Department of Housing and Urban Development (HUD) as a home that can be obtained for 30% or less of the total household income. Golden West sets the rents in The Towers so that it is affordable for individuals at 60% and 50% of the median income for Boulder County.  In the Mezzanine, Golden West accepts HCBS Medicaid which helps pay for assisted living based on the individuals income. Housing usually only refers to the apartment, but at Golden West it means more.More Than Just a Place to LiveGolden West offers much more than just housing. It is a community with supportive services most of which are included in the monthly fee.All utilities:Basic cable TV, telephone landline and internet includedSewer, water, and garbage removalMaintenanceFull access to:Shared community indoor and outdoor spacesLibraryMeeting roomsWellness center (gym)Full calendar of activities and eventsResident Services CoordinatorAdditionally, Mezzanine residents are served three meals per day and receive weekly laundry and housekeeping services along with assistance with the tasks of daily living like bathing, dressing, medication management, and trained staff on duty 24 hours a day.Having access to these types of resources and assistance is what makes Golden West such a unique provider of affordable housing.How Do You Qualify for Affordable Housing at Golden West?To qualify for The Towers (independent living) your annual household income must be below 60% of the median income for the Boulder area, which for 2022 is $52,680 for a single person household and $60,240 for a two-person household. The first step is to complete an application for residency on our website and the leasing coordinator will follow up, or schedule a tour and do it in person.There are no income limits for The Mezzanine using private pay. However, the HCBS Medicaid program does have income and asset restrictions, which are currently $30,277.20 for one person with a $2,000 limit on assets and $45,410.75 for a two-person household and $3,000 limit on assets. An application for HCBS Medicaid must be submitted and approved through the State of Colorado. To apply for assisted living with private pay or using Medicaid benefits you can fill out the application on our website or schedule a tour and do it in person.The Golden West DifferenceVery few not-for-profit senior communities work with state and federal agencies to ensure people 62+ have an affordable place to live the way we do. Golden West accepts Section 8 housing vouchers in The Towers and most assisted living communities that accept Medicaid require double occupancy. All assisted living apartments here are single occupancy studios with a private bathroom so no one is forced to live with a roommate if they dont want to or share a communal bathroom.See For YourselfIf you are interested in learning more about the affordable housing options Golden West provides for adults 62+ please contact us at 303-444-3967 or visit our website. Schedule a tour and see for yourself that we are more than a place to live but a community where residents become friends and are free to enjoy their lives in a safe place with support and services to enhance their health and wellbeing.