Healthy living 01 31 14 by The Emporia Gazette

February 2014

A SPECIAL SUPPLEMENT TO

TEG

The gift of communication Page 3

Caring for an aging loved one Page 7

ERC offers something for everyone Page 13

Friday, January 31, 2014 • T E G

The gift of communication

Caring for an aging loved one

ERC offers something for everyone

• Can human growth hormone cheat aging? Page 8

• The growing problem of peanut allergies. Page 15

• These snacks pack an energetic punch Page 9

• Get the facts on stomach bugs to feel better fast. Page 16

• How to use diet to supplement your workout routine. Page 9

• Exercise benefits the brain, too. Page 17

• The nutritive power of apples. Page 11

• Heart health need not be difficult. Page 18

• The basics of boosting metabolism. Page 12

• What to do when beginning an exercise regimen. Page 19

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T E G • Friday, January 31, 2014

gift

The of communication By Regina Murphy

regina@emporia.com

ewman Regional Health is making forays into the world of speech pathology with the addition of two new therapists.

Photo courtesy of Beth Hammond, Newman Regional Health

Please see Gift, Page 4

Veronica DeSelms, Kelly David and Nicole Campbell are Newman Regional Health’s speech pathology team.

Jennifer Esau, DO Family Medicine

Bryce Heitman, DO Family Medicine

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Kimberly Speaks, APRN-C Family Medicine

Tammy Patterson, APRN-C Family Medicine

Marcia Hendricks, APRN-C Family Medicine

Joan Grother, APRN-C Family Medicine

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Semhal Abbay, MD Psychiatry

Mulugeta Fissha, MD Interventional Cardiology

Lillian Kaltenbaeck, MPA, MBA, PA-C Cardiology

Kelly David, MA CH-SLP and Nicole Campbell, MS CF-SLP have joined Veronica DeSelms, MS CC-SLP are the speech pathology team at NRH, with the ability to treat patients regardless of age.

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Matthew Turner, MD General Surgery

Derek Brown, MD

Joel Waxman, MD Ear, Nose & Throat

Lindsay Garret, PA-C Orthopedics & Sports Medicine

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Pediatrics

Friday, January 31, 2014 • T E G

Veronica DeSelms, MS CCC-SLP grew up in Derby. She attended Kansas State University to earn her bachelor’s degree in Communication Sciences and Disorders and master’s degree in Family Studies and Human Services with an emphasis in Speech-Language Pathology. While at K-State, she met her husband, Jake DeSelms. They live in Marion with their dog, horses, cats and owls. DeSelms has a passion for all ages, with an increased interest in the pediatric population. Therapy is a mixture of play and intensive drill work with a side of laughter during each session. She is certified in Lee Silverman Voice Treatment (LSVT).

Kelly Carroll David, MA CF-SLP is from Orlando, FL. She attended the University of Central Florida and has a BS in Biology and an MA in Communication Sciences and Disorders. While working towards her masters degree, Kelly met Brian David, another Florida native. They were married in October of 2013 and have recently relocated to Emporia with their two dogs. Professionally, Kelly has a passion for working with adults with neurological disorders, such as stroke or traumatic brain injury, as well as individuals with head and neck cancer and dysphagia.

Nicole L. Campbell, MS, CF-SLP, a proud military brat, grew up around the world. She most recently completed her MS in Communication Disorders at Marshall University. She also has an M.Ed. in Sports Administration from Wichita State University and a BS in Sociology from Oklahoma State University, where she played women’s basketball. Nicole has over 10 years of sports experience in playing, coaching, administration and event management, previously working for Marshall University, The National Center for Drug Free Sport, Disney’s Wide World of Sports (currently know as ESPN’s Wide World of Sports), Independence Community College and playing international basketball in Germany and the Netherlands. “I love the versatility the field provides working in fluency, language, voice, swallowing for all ages, but I’m most fascinated with the brain and how it works,” she states. “As a former student-athlete, I’m a huge advocate for playing ‘brain safe.’”

gift From PAGE 3 The need for more staff is a result of a collaboration between DeSelms and Occupational Therapist Brenda Lee, MOTR/L “Brenda Lee and I had a vision in 2001 to start a pediatric program here.” said DeSelms. “We marketed to several people in the community, and Dr. Brown is one person who has recommended several children at the two-year wellness check to be evaluated for speech pathology, and some have been recommended for therapy...” Therefore, as the word has spread, the number being treated has gone from zero to 20 or 30 patients at time. Lee and DeSelms felt the community had a strong need for these extra services, in a more intense environment than available through the school districts, SeSelm said. With the growth in cases has come the growth in staff, hence the recent arrival of David and Campbell.

What is it? Speech pathology is more than fixing a stutter. It runs the gamut from infants with physical or mental issues through to persons with brain injuries and elderly with dementia. Pathology is complicated. The word itself means “the branch of medicine concerned with the cause, origin, and nature of disease, including the changes occurring as a result of disease.” “It’s hard (to describe) because there’s so many different things we can do, and things we have to be able to do.” Campbell explained. “I really like the versatility (of speech pathology), you can be a generalist or you can specialize. I know our vision in coming to Emporia is to develop a client base where we can work in all spectrums of the are, all the various disorders and provide the service for as many needs as there are.” DeSelms said: “First of all, the age range goes from birth to geriatric so there’s not a specific age range we work with. There’s too many disorders to name that we work with. But there’s lots of different things, such as speech, articulation, fluency — these are often used in schools. And then there’s the actual communication, the sentences that we form every day, and the social norms.” DeSelms provided an example. “If I were to say, ‘Hi, how are you?’ — the way we put those words together is part of the language aspect.” Saying these words in the correct order, and saying them pleasantly is part of how we communicate effectively. “It can even go as far as non-verbal communication,” David said. “Your body language and how that works with speech to

Photo courtesy of Beth Hammond, Newman Regional Health

Veronica DeSelms, a speech therapist at Newman Regional Health, plays peek-a-boo with Elliot Belt during a speech therapy session with the 3-year-old, who had Down’s Syndrome. Sessions with children differ from those with adults in many ways, and for children of Elliot’s age often focus on playful activities that allow the child to communicate verbally.

communicate.” So if you intend to be pleas- egies to make it easier to deal with those ant, but are scowling, that is ineffective com- things. We can make their quality of life better, munication. “The speech has to match the intent,” she make it easier for them to participate in daily living. said. One technique is a memory page in a Things like intonation (the tone of voice – abnormally high-pitched, faint, nasal), book. “It lists things like ‘This emphasis (are the leastis my name,’ ‘This is my effective words receiving Newman Regional Health age,’” DeSelms explained. the stress in a sentence?) and an even flow of speakcan be reached via 343-6800 “‘These are my medications’ or ‘I am at Newman Reing are all problems that or www.newmanrh.org gional Health because...’ — speech therapy can aid. any of those kinds of things Also, there is more to speech therapy than making sounds. David where, they’re not able to remember it right now, but this piece of paper gives them the explains: “Cognition, attention, memory, problem- kind of information they need. “We can give communication tips on pasolving skills...If you’re having a conversation and are not able to understand what they are tients with dementia,” said DeSelms. “So, make sure that you’re in a comsaying because you are distractfortable spot. You don’t have to ed by something else, then you raise your voice or talk down to can’t communicate. If memory them, because they are still a peris an issue, you need help trying son. to remember where you are at in the conversation. If you can’t remember what you did yesterday, What about children? you have a hard time staying on Parents should stay aware of task while communicating.” their child’s development as they This is often seen in stroke grow. patients or those who’ve had a “Usually, at their well-child vistraumatic brain injury. it, the parents might express con“We see just about everything cerns to the doctor or the doctor (as speech pathologists),” said DeSelms. “We see more swallowing prob- will asses the child’s development,” DeSelms lems than anything with the adult popula- said. “The doctor may ask ‘How is their motion. Difficulty swallowing, and — related tor control, are they dressing themselves, are to cognition — memory issues. We can’t fix they producing 2 and 3 word utterances.’ If dementia, but we can give educational tools to patients and caregivers and provide stratPlease see Gift, Page 5

T E G • Friday, January 31, 2014

gift From PAGE 4 there’s a concern, the doctor can send us an order and we’ll do up an evaluation.” The doctor will do the diagnosing if there’s a medical need, she said. There might be big things like autism, or aphasia (a disorder which ranges from having difficulty remembering words to losing the ability to speak, read, or write.) “Sometimes kids have a little delay in speech and just need a little jump start on forming sounds and we’ll have them in therapy, like, 12 weeks.” An example is a child who is having trouble pronouncing a consonant such as “r.”

What about adults? When it comes to adults, being self-aware is helpful. “Yes, in adults, there might be change in your speech, a difficulty finding the right words,” said David. “A change in swallowing especially is something, if there’s pain or changes in the types of foods you can eat, or coughing or choking during meals. “Sometimes an individual will find they have a problem maintaining a schedule or organizing their money,” she continued. “We’ll work with occupational therapy to work on those types of things.” “And visual things, too, like reading comprehension.” DeSelms added. “Written language is another form of language, so sometimes they may need to use pen and paper to get them jump started. “Depending on the patient, electronic devices can help,” Davis said. “If the stroke or brain injury is in a part of the brain where they might not get that verbal portion back, there are AACs — alternative and augmentative communication devices. Like an iPad or an eye-controlled mechanical voice … even a picture book.” “One thing we see in speech pathology is, as we age, our vocal folds lose muscle

Photo courtesy of Beth Hammond, Newman Regional Health

Conrad “Connie” Steinel (right) speaks with speech therapist Nicole Campbell during a therapy session at Newman Regional Health. Steinel suffered a stroke in October of 2013 that greatly reduced his ability to communicate, and through continuous sessions of speech therapy, he has regained much of that ability.

strength and they bow a little bit,” David said. “And one things that we can do is help provide strategies to increase the strength of the voice, and proper techniques for speech.” Nicole Campbell added: “We also do a lot of breathing exercises; in order to produce voice we need the breath behind. So, shallow breathers have more trouble getting through a sentence with enough air, they become fatigued faster.”

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an out-patient basis. “We do work with hospice,” DeSelms said. “So, if a patient can’t come here and needs help — such as swallowing — we may go to the person’s house and do an evaluation and make recommendations to provide a better quality of life.” Please see Gift, Page 6

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“With Parkinsons patients, and some others, ... the person’s voice starts to sound softer than before the disease process starts taking over their body,” Davis said. “We can also work with those patients to increase the loudness of their voice. Since it’s a gradual process, they may not have noticed, but we can help them.” The pathologists work primarily at Newman Regional Health with patients and on

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Friday, January 31, 2014 • T E G be very helpful. We have Spanish-speaking people in our community who need the service as much as anyone else.”

How to get evaluated

gift From PAGE 3 “There are many different avenues we can take for swallowing treatments,” said Campbell. “One, we use a modified barium swallow to get a picture of what is happening physically — the oral mechanism in your mouth and in your throat. Then, there are a lot of oral motor exercises we can do. Just

like in physical therapy you might work on qualified, educated professionals here who strengthening your legs, we teach you how can offer a great service to the community. “Kelly is interested in head and neck best to use your throat, your tongue … we do cancer patients, and is setting up corresponexercises for things like that.” dence with the Cancer Care Center, which is right next door. What is the plan? “Nicole is interested in education in conThe Speech pathology team is excited cussion management in sports, and with the about their prospects. athletes here and that’s important. A concus“Instead of driving to Topeka or Wichi- sion affects the way a student can learn and ta, the same exact service can be provided pay attention in class. And Campbell is bilinhere,” DeSelms said. “I feel like we have very gual in Spanish, which has already proven to

Those with questions can call to see if they need to talk to their doctor ... “But they definitely need to talk to their doctor for a referral,” DeSelms said. “Most evaluations are covered by health care because it is a diagnostic test. Following that it depends on Medicare, Medicaid or private insurances as to what is covered. “The speech pathologist will send their evaluations to the insurance provider which will let them know what they will cover. A session won’t take place until you know what they will provide so you can have a say in what you want to pursue,” said DeSelms David added: “A lot of our adult patients...” “... or the parents of children,” Campbell interjected. “... are very involved in their treatment. We are patient-centered, they have an active role on goal-setting and determining what outcomes they want. We’re just the facilitator.” All three women agreed.

T E G • Friday, January 31, 2014

Helpful advice when caring for an aging loved one

StatePoint Media

An estimated 15 million Americans are sandwiched between two generations and working to support both, according to the Pew Research Center. Known as the “Sandwich Generation,” these adults struggle to balance caring for their children and their elderly parents. “Staying organized is important to ensure that loved ones aren’t ignored in the hustle and bustle of a hectic family schedule,” says Mark Armstrong, founder and CEO of ComForcare Senior Services and At Your Side Home Care, an international senior care franchise that provides in-home, non-medical care to seniors and others in need of assistance. Armstrong is offering some juggling tips for family caregivers: ✦✦Map out doctor’s appointments, prescription pick-up dates, school talent shows and other planned events on a calendar or on your smart phone to avoid double booking and overextending yourself. ✦✦Members of the sandwich generation often feel they don’t spend enough time with their children because they’re busy caring for their parents and vice versa. Combat this issue with intergenerational activities, such as cooking dinner, taking a walk and watching a movie. ✦✦Caring for another human being for an extended period of time can take its toll on even the most caring and nurturing of people. Don’t be afraid to ask for help. It may mean alternating days with a relative or bringing in a professional caregiver. ✦✦Watch out for these red flags that could mean your aging relative is in need of

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additional assistance: mismatched, wrinkled or soiled clothing, weight loss or gain, trouble remembering names or an unclean home. ✦✦Discuss the possibility of hiring a professional caregiver to relieve some strain on you. A caregiver can help your loved one age safely and comfortably in his or her own home by providing a wide range of non-medical home care services, including help with

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Friday, January 31, 2014 • T E G

Can human growth hormone cheat aging? Human growth hormone performs a number of biological functions and is in abundance when children and adolescents are growing. But HGH has recently become a coveted cosmetic supplement designed to improve metabolism, fend off weight gain and restore the vigor of youth. The off-label use of HGH has resulted in a multi-billion dollar industry but not without significant controversy. HGH, also known as somatotropin or somatropin, is a natural substance excreted by the pituitary gland in the brain. It stimulates growth and cell reproduction and regeneration. As a person ages, his or her HGH levels decrease. In certain instances, doctors will prescribe HGH to treat children’s growth disorders or deficiencies in adults. However, some patients seek it for improved vitality or as an anabolic agent to improve athletic performance. Many people view HGH as the fountain of youth because it can help diminish wrinkles and the physical signs of aging while improving energy levels and helping fight depression. But while HGH has its upside, there is still much to be learned about this complicated hormone.

Several small clinical studies have looked at HGH in the injectable form. Many tout the efficacy of the hormone in growing muscles and bone, improving skin, ramping up sexual drive, and helping with weight loss. According to Stuart Weinerman, M.D., Division of Endocrinology at North Shore/Long Island Jewish Hospital, and Assistant Professor of Medicine at Hofstra/North Shore LIJ School of Medicine, the largest review of trials with HGH demonstrate that long-term use of growth hormone caused an average 2.3 kilogram (about 5 lbs) loss of weight, 2.6 kg (5.6 lbs) loss of fat, 1.4 kg (3 lbs) increase in lean body mass and no consistent change in bone density. Patients using HGH tend to feel better, too, as seen in quality of life scores. But these benefits often come at a cost. One significant disadvantage of HGH injections is that they are very expensive. Over the course of a year, men and women receiving HGH injections can expect to pay thousands of dollars for those injections, particularly if they are not covered by insurance. Injections also can only be given by a licensed medical practitioner, requiring multiple trips

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Several people use human growth hormone to lose weight and prevent the physical effects of aging.

to the doctor during the course of therapy. Another pitfall of injectable HGH is that it is an artificial source of the hormone. When the body becomes accustomed to receiving HGH from an external source, the pituitary gland may decrease the natural production of HGH. Should a person cease therapy, he or she may find that they are now deficient in the hormone. The Mayo Clinic says that HGH isn’t the magical answer for staving off aging. The organization warns that there is little evidence that taking HGH supplements provides any measurable benefit for healthy individuals and it may actually result in side effects that are unhealthy. These can include carpal tunnel syndrome, swelling in the arms and legs, joint pain, muscle pain, and enlargement of breast tissue in men. HGH also may contribute to conditions such as diabetes and heart disease.

T E G • Friday, January 31, 2014

These snacks pack an energetic punch Many adults find themselves feeling drowsy in the hours after they eat lunch. A heavy lunch, a staid office atmosphere or a combination of the two can make professionals feel sleepy as the workday winds down. Though some might opt for a second cup of coffee, the immediate energy boost provided by caffeine quickly wears off, leaving men and women feeling even more tired as a result. Oftentimes, the right mid-afternoon snack can provide the energy boosts adults need to stay productive throughout the workday. The following are a handful of healthy snacks that tend to provide a lot of energy. Greek yogurt: Greek yogurt has become

Healthy habits

increasingly popular in recent years, as more and more people are opting for this snack that’s rich in calcium, protein, phosphorous, and zinc. Traditional yogurt tends to provide a quick energy boost, as it is generally easy to digest, before that boost quickly fades. Greek yogurt is thicker than traditional yogurt, so it does not digest so easily, producing more sustained energy levels as a result. However, Greek yogurt is also loaded with protein, helping men and women feel fuller longer. That can be beneficial for those who want to lose weight, as the feeling of fullness that Greek yogurt provides means those who eat it are less likely to

How to use diet to supplement your workout routine Men and women who have successfully adopted healthy lifestyles know full well that combining exercise with a healthy diet is the key to getting and staying healthy. Simply visiting the gym won’t work if it’s not coupled with a healthy diet. But many people incorrectly assume that a healthy diet is one devoid of taste. That simply isn’t true. In fact, a healthy diet does not necessarily restrict foods, but how frequently some of those riskier foods can be consumed. The following are some of the steps men and women can take to ensure their workouts aren’t losing their effectiveness due to unhealthy eating habits. Start the day off with a healthy breakfast. Many foods make healthy breakfast options, including fruit and whole-grain cereals. Unfortunately, on-the-go men and women often reach for what’s readily available, and what’s readily available isn’t necessarily healthy. Avoid breakfast sandwiches that are high in fat and calories, and avoid eating fried foods for breakfast. For those men and women who prefer to workout first thing in the morning, keep in mind it’s important to eat before working out, even if those workouts are in the wee hours of the morning. Working out on an empty stomach can cause feelings of lightheadedness. In addition, many people are sluggish if they exercise on an empty stomach, which can make workouts less effective. If eating before a morning workout isn’t your thing, consider going with a small snack before beginning your routine. If even that is not ideal, then consider a snack before bedtime. However, this option won’t necessarily prove effective, as your body might just consume all of the energy this snack provides while you’re asleep.

Reassess your snacking habits. If greasy potato chips or sleep-inducing baked goods like brownies are your idea of the perfect snack, then it’s time to reassess your snacking habits. Snacks should not induce sleep, but provide a little extra energy and reduce any hunger pangs. Fresh fruit, yogurt, energy bars, and even wholegrain crackers with a little peanut butter each make for a healthy snack that won’t zap you of valuable energy during the day. Let food help your muscles recover. Some people feel they might negate the positive effects of their workout if they eat immediately after exercising. That’s not necessarily true. In fact, foods that contain protein and carbohydrates can actually help your muscles recover after a workout. Yogurt (Greek yogurt is packed with protein), fruit, dried fruit, and nuts make great post-workout food options, and none will negate the effect of that grueling workout you just finished. In general, the longer you wait to eat after exercising, the longer it will take your muscles to recover. Stay hydrated. Water is an essential part of a healthy diet, and it’s even more essential before, during and after a workout. When exercising, your body will lose a significant amount of water, which can cause the body to dehydrate. Drink water before and after your workout, and don’t forget to focus on staying hydrated during your workout as well. Daily exercise is essential to longterm health. But all those hours in the gym won’t pay off if they’re not combined with healthy eating habits.

Friday, January 31, 2014 • T E G

T E G • Friday, January 31, 2014

The nutritive power of apples Who has not heard the old adage, “an apple a day keeps the doctor away”? It may seem unlikely that one fruit could be so effective at maintaining good health, but apples really are a super food. Apples are a member of the Rose family and are related to pears, peaches, apricots and plums. Though considered a fall fruit, apples can be enjoyed year-round thanks to commercial food production and importing. Apart from being sweet, sometimes sour and refreshingly crisp, apples pack a number of nutritional benefits. Research has shown that apples can help to reduce a person’s risk of heart disease and help those with diabetes. In addition, apples can help fight cancer and prevent dental problems. According to new information from long-running studies published in the Brit-

Whether Gala, Golden Delicious, Granny Smith or braeburn, apples make for a nutritious snack.

ish Medical Journal, eating at least two servings a week of whole fruit, particularly apples, blueberries or grapes, reduces a person’s risk for type 2 diabetes by around 23 percent. Apples are high in many antioxidants and, as a result, this makes them especially valuable at fighting illness. For example, the disease-fighting compounds in antioxidants have been shown to reduce the risk of certain cancers by neutralizing free radicals. Please see Apples, Page 12

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Friday, January 31, 2014 • T E G

The basics of boosting metabolism men and women reach their fitness goals.

Strength training to build lean muscle is one way men and women can boost their metabolisms.

Men and women looking to shed a few pounds and keep those pounds off often look for ways to boost their metabolisms. Some may not know just what metabolism means, and though it is a complicated combination of processes, metabolism is perhaps best explained as the sum of those processes, each of which is instituted to convert food into energy. So it’s no surprise that so many people, especially men and women whose metabolisms have begun to slow down, want to boost their metabolism and turn that food into energy more quickly. Though metabolism is a collection of complicated processes, boosting metabolism can be rather easy. The following are a handful of ways to do so, which can help

apples From PAGE 11 Apples also are very high in fiber. Fiber is needed to help a person feel full and can also regulate digestive function. Fiber also can help reduce cholesterol by preventing the buildup of cholesterol-causing plaques in the blood vessels, improving cardiovascular function and possibly reducing risk of a stroke as a result. In addition to working their magic inside of the body, apples can have a noticeable impact on physical appearance as well. Apples are sometimes referred to as “nature’s toothbrushes” because they can brighten and clean the teeth. The crisp, abrasive texture stimulates the gums and removes de-

Eat the right foods and eat more often. Many adults have been turned on to the concept of grazing, an approach to diet wherein adherents eat small portions of food every two to three hours instead of the more traditional three square meals per day. But grazing is only effective when men and women eat the right foods. Each small meal should still have nutritional value just as if it were a large meal. When eating smaller meals, include healthy sources of protein and fiber. Vegetables tend to be especially beneficial because they are high in fiber, a nondigestible carbohydrate that is hard for the body to break down. As the body works hard to break down fiber, it’s burning energy and boosting its metabolism along the way. Fish is another potentially beneficial food for those looking to boost their metabolisms, as studies have shown that the omega-3 fatty acids found in fish oils increase the levels of fat-burning enzymes in the body while decreasing the body’s level of fat-storage enzymes. Eating more often benefits the body because doing so stimulates metabolism, reassuring the body that food will be coming on a regular basis. When meals are skipped or there are long intervals between meals, the body reacts as if it might run out of food and begins to store fat. Add some lean muscle. Lean muscle can boost metabolism, so a workout dominated by cardiovascular exercise won’t have as positive an impact on metabolism as one

bris from the teeth. What’s more, the natural mild acidity of apples helps to stimulate saliva production that can rinse away germs that lead to plaque. An apple weighs in at under 100 calories per serving, making them a low-fat and ideal snack any time of the day. Because they are low in calories and full of fiber, apples can help men and women maintain a healthy weight. Because apples can be plagued by insects and parasites, some growers repeatedly spray the trees with pesticides. It is adviseable to buy organic apples to avoid many of the pesticide dangers and to be able to safely eat the apples raw. There are more than 7,000 varieties of apples on the market today. With such variety, availability and health benefits, apples make a convenient and nutritious snack.

that includes a combination of weight training and aerobic exercise. When muscles are worked hard, the body needs to work hard to recover and rebuild those muscles, burning more calories and boosting metabolism as a result. Don’t believe everything you read or hear. Suggestions abound as to ways to significantly improve metabolism. Unfortunately, many of these suggestions boost metabolism but not enough to help people lose weight, which is the ultimate goal of many people looking to boost their metabolisms. For example, green tea has its proponents who feel it can have a significant impact on metabolism thanks to EGCG, a compound found in the tea that has been proven to elevate metabolism. However, the impact of EGCG on boosting metabolism is negligible, and therefore won’t make much of an impact on a person’s weight. The same can be said about capsaicin, an active component found in chili peppers that some feel boosts metabolism enough

Michael G. Reynolds, MD

to promote weight loss. Though capsaicin can boost metabolism slightly, studies have shown that influence is not significant enough to affect a person’s weight. Don’t get too comfortable. Modern technology may be a reason why waist sizes are getting bigger. Heating and cooling systems may be must-have items, but when the body is too comfortable, it burns less energy to stay warm in the winter or comfortably cool in the summer. A study from the National Institute of Health Clinical Center found that people who slept in a room kept at 66 F burned 7 percent more calories than those who slept in a room at 75 F. Sleeping in a cooler room may just be the easiest way for men and women to boost their metabolisms. Boosting metabolism and shedding extra pounds is a goal for many men and women. But while metabolism is a complex set of processes, the various ways to effectively boost that metabolism can be quite simple.

Wayne L. Anliker, MD

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T E G • Friday, January 31, 2014

ERC offers

something for

everyone By Regina Murphy

regina@emporia.com

he Emporia Recreation Center has many kinds of classes and activities to offer throughout the year. In addition to daily access to exercise equipment, racquetball courts and a heated pool, they have entire groups of activities geared to specific age groups and camps to help working parents when the kids have a day off from school. According to the website, the Emporia Recreation Commission was established in 1953. By statute, the commission consists of members of the city commission and school district along with appointees by each of those two entities. Revenues for recreation programs and come from a tax on properties within the school district. The Recreation Commission employs a Director of Recreation who is housed in Lee Beran Recreation Center. In addition to programs in the Recreation Center, other programs occur on city-owned facilities located in the park system and in various school facilities under the direction of the school district. For 24 years the recreation center was located at the corner of 5th and Merchant. Today, the Recreation Center is located on 4th street between State and Congress. The Recreation Center has had only three directors since it’s existence. Jim Peterson served 8 years, as the first director from 1953 – 1961 next; Lee Beran served 38 years from 1961 – 1999, and the current director Tom McEvoy. In 2000 the building was renamed to the Lee Beran Recreation Center. The commission also operates the Trusler Sports Complex, Skate Board and Bicycle Park, Jones Aquatic Center and the Soden’s Grove, Whittier, Peter Pan and Santa Fe baseball and softball fields. For complete information on the many offerings, sign-up for the ERC newsletter

gazette file photo

Bobby Rathke, 9, of Americus, takes aim during a game of pool while his dad, Leo Rathke, and brother, Trey Rathke, 10, look on July 9, 2013, at the Emporia Recreation Center. The Rathkes were at the recreation center trying to get out of the heat, Leo said.

at 340-6300, jbennett@emporiarec.org or An all-day adventure to Hutchinson inTwo day trips are planned this spring: emporiarec.org. Preregistration is usually one to the Flint Hills Discovery Center and volves a tour of the Kansas Underground required, and there is almost always a small one to Hutchinson. Salt Museum, a “subterranean adventure fee (more for larger events to cover materiThe Flint Hills Discovery Center in 650 feet below the earth’s surface,” and the als). Manhattan explores the geology, biology Kansas Cosmosphere and Space Center. and cultural history of the Flint Hills – the The trip is scheduled for April 5 with prelast remaining tall grass prairie in North registration due by March 21. Road trips and food America and is on March 7. Sign up by Feb. The Lee Beran Recreation Center has a 21. Please see ERC, Page 14 van, and they make trips. They also have a kitchen, and they do cooking. There are play rooms and meeting rooms in addition to the pool, gym and exercise rooms. From vineyard tours to “Couch to 5K,” there are a wide variety of events to tempt the community. of Chase County For example, an occasional lunch date 612 WALNUT • COTTONWOOD FALLS, KS 66845 • (620) 273-6369 tour has been very popular. “Mystery Lunch Bunch” is an opportunity to try some of the local restaurants in Emporia, Lyon County AWARDED 5-STAR RATING BY MEDICARE/MEDICAID! and other surrounding communities. For an $8 fee and the cost of the meal, people Golden Living Center - Chase County in Cottonwood Falls is known for being much more than a can ride in the van to places like Ad Astra, long-term care or rehab facility. We also offer respite, adult daycare, or short-term care and provide The Miracle Café and Hays House, making top-notch clinical services in a home-like environment. friends and enjoying the scenery. The group It’s for these and many other reasons that we have been awarded a prestigious 5-Star Rating by the departs at 11:30 a.m. and upcoming dates Centers for Medicare and Medicaid! are Feb. 21 and April 17. Preregistration is Call us anytime, 24/7, for information or a tour. required by the Friday before the date.

Golden Living Center

Friday, January 31, 2014 • T E G

erc From PAGE 13 In addition to occasional classes on specific cuisines or how to properly can or freeze foods, “Kids in the Kitchen” is a fun interactive class for a parent and their child that teaches some very basic recipes while also learning about kitchen etiquette and kitchen safety. Plus, each child will receive a chef’s hat. The next “Kids in the Kitchen” is 1 p.m. Saturday, Feb. 8, (register by Feb. 3).

Indoor sports

On non-school days, an addition afternoon program for grades one through five is open from 12:30 to 5:30 p.m. Kids will have the opportunity to swim, play the Wii and participate in organized game activities in the gym. An afternoon snack is served and the next available dates are Feb. 13 and 14 and April 18. Keep yourself moving From boot camps to yoga to Zumba, the exercise classes at the Lee Beran Recreation Center re open to all who are interested. A six-week session of boot camp starts April 14. Participants are tested for fitness the first day and then put through their paces with stationary exercises mixed in with running and competition-style games. At the end there should be enhanced strength, speed, endurance and agility. On a weekly basis, traditional aerobic exercise courses are as follows:

Indoor Bocce Ball, Pickleball, Racquetball and Table Tennis are all available at the center. Every Thursday from 2 to 3 p.m. indoor bocce ball is played in the ERC gymnasium. ✦✦Kick Start: Mondays, Wednesdays and Bocce ball equipment is available for use Fridays, 5:30 - 6:15 a.m. Interval training and the fee is $1. The same situation exearly-morning workout with Janet Harists for Pickleball, which combines tennis, rouff. It’s $3 per class to drop in. badminton, and table tennis into one, each ✦✦Butts and Guts: Mondays, Wednesdays Wednesday from 10 to 11 a.m. or 6 to 7 p.m. and Fridays, 12:15 - 12:45 p.m. A 30-minTable Tennis launches at 10 a.m. MonEmporia Gazette Photo ute intense body sculpting workout condays in the game room for free. centrating on core muscles with Janet The Lee Beran Recreation Center is Emporia’s public site for a variety of physical & While the courts can be reserved at any Harrouff. Bring a floor mat: this course social activities. time, a special instructional class in how to is free for members, or $2 to drop in. play racquetball is held from 5:15 to 6 p.m. ✦✦Zumba: Mondays and Fridays at 5:30 every Tuesday in February for free. p.m., enjoy aerobic training that is more like Latin dance. There is a punch card Spring Break or a daily drop-in. Several camps help parents out with the ✦✦Core Madness: A 30-minute Pilates class with Laina Laidlaw develops core lack of classes during spring break, which is strength and lengthens muscles. SesMarch 17 through 21. sions are from 12:15 to 12:45 Tuesdays The “All Sport Camp” for kids in first and Thursdays and free for members or through fifth grade includes a variety of $2 to drop in. sports and activities: basketball, soccer, kickball, dodgeball, fencing, swimming, ✦✦Fit Forever: This class is 45 minutes and designed with the active adult in mind. disc golf, etc. This is a great opportunity for Those 55 and older will also enjoy the kids to try something new. All sports will be moderate weight training, flexibility and suitable for beginners and competitors with stability. Donna Church leads and the the focus being on basic skills. The $10 fee class meets from 10:15 to 11 a.m. Monper person, per day includes snacks, drinks days, Wednesdays and Fridays. Free for and a camp certificate. Register by March members or $2 to drop in. 10. The ERC also hosts tournaments this ✦✦Power Hour: Chris Brown teaches this “whole body” class with a variety of spring, including the 1A Division 1 High cardio, balance, weight and resistance School State Basketball (March) and the exercises. Bring an exercise mat and $3 2-1A High School State Baseball and 2-1A to drop in. The class is free to ERC memHigh School State Softball (May). bers and meets from 5:30 to 6:15 p.m. Tuesdays and Thursdays. Keep the kids moving ✦✦Yoga: Patty Jo Thompson leads 6-week The ERC offers many classes for children classes in yoga, a combination of careto keep them active. On a daily basis, parfully defined poses with a strong ements of children 5 and under can go to the phasis on breathing, flexibility, toning gym to run, jump and play with toys Monand relaxation. Participants need a floor day through Friday during Cabin Fever. On mat and can attend a single class for $5 school days it is 9 to 11 a.m., on non-school or sign-up for the session for $30. The days, 8 to 10 a.m. the fee is one dollar for class meets from 7 to 8 p.m. Mondays adults and the ERC offers a punchcard to and Wednesdays and from 10:30 to 11:30 make it easier. a.m. Tuesdays and Thursdays.

T E G • Friday, January 31, 2014

The growing problem of peanut allergies Parents tend to be quite familiar with food allergies. In an effort to protect youngsters, schools have begun to crack down more regularly on foods that tend to cause allergic reactions, often placing restrictions on what children can bring in for lunches or snacks. Parents and children who grew up around peanut and tree nut allergies are quite familiar with what triggers allergic reactions associated with such foods, and the potential side effects of consuming these foods. But those who are less experienced with food allergies may not know what to expect. According to the Mayo Clinic, being allergic to nuts us one of the more common food allergies, especially among children. Many people who are allergic to peanuts are also allergic to other tree nuts, including walnuts, almonds and pecans. As with any allergen, reactions vary from person to person. Some may experience mild symptoms, such as light rashes or swelling, while others may have severe reactions, including anaphylactic shock, which is characterized by shortness of breath, a severe drop in blood pressure, constriction of airways, and potential heart failure. According to Spire Health Partners, more than 3 million people in the United States have a nut allergy, and one-third of them will suffer from a severe symptom if they ingest nuts. A peanut allergy occurs when your body mistakenly identifies peanut proteins as something that can be harmful. Just as your body might fight a cold, it releases chemicals from the immune system to fight off the peanut invader. The number of kids with peanut allergies has been increasing over the last 10-15 years, doubling in the last halfdecade alone. It isn’t known why some people are prone to nut allergies while others are not. However, Michael C. Young, M.D., Assistant Clinical Professor of Pediatrics at Harvard Medical School and a practicing pediatrician at Children’s Hospital, has a few ideas. Nursing mothers and very young children are eating more peanuts, particularly in the form of peanut butter, than ever before, something that Young feels could be causing a higher incidence rate of peanut allergies. Young also theorizes that better hygiene may play a role, suggesting that

because children have fewer infections (due to improved hygiene and routine immunizations), their immune systems are more likely to target other things, such as foods and environmental factors, resulting in allergies. Although peanut allergies are prevalent and can be dangerous, there is no reason to act rashly. Young notes that approximately 20 percent of children will outgrow their peanut allergies by the age of 6, and he advises that it is worth having a child retested as they get older to gauge if there have been any changes in the status of the peanut allergy. When dealing with peanut allergies, it is important to separate myths from facts.

small amounts of the food with only mild symptoms, such as indigestion, rather than a severe reaction with a true allergy. While being diligent in reading food labels and asking what ingredients are in prepared foods at restaurants is key for people with peanut allergies, so is avoiding potential skin contact. This means thoroughly washing areas where peanuts or peanut butter may have been and ensuring other children wash up after lunch. Peanut allergies are foremost on the minds of parents and educators. Understanding what is involved in a peanut aller- The number of children with peanut gy can help everyone make informed deci- allergies has grown considerably in the last 10-15 years. sions about protecting youngsters.

Direct contact is the most common cause of a reaction. This results from eating peanuts or foods that contain peanuts. Cross-contamination,which occurs when peanuts unintentionally come into contact with other foods, is another common cause. Some people can have a reaction by touching peanuts with their skin. A rash may occur, but a very dangerous reaction will not result unless the peanuts enter the mouth or come into contact with the nose or eyes. An allergic reaction can occur from inhalation of peanut dust, such as peanut flour or ground shells during processing. Aerosol cooking sprays that contain peanut oil also can produce a reaction. It is important to note that the smell of peanuts will not induce an allergic reaction. Mount Sinai School of Medicine in New York found that peanut proteins can be detected in some people’s saliva after eating peanuts. A kiss could transfer some of the peanut allergens to another person. Sometimes an allergy is not really an allergy, but rather an intolerance to a certain food. A food intolerance does not involve the immune system. A person with a food intolerance can eat

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Friday, January 31, 2014 • T E G

Get the facts on stomach bugs to feel better fast Few things can prove more painful or inconvenient than stomach bugs. Digestive tract illnesses can cause persons to spend many hours of the day running to restrooms while confining others to the house for extended periods of time. Though often temporary, stomach bugs can last several days to more than a week and they may lead to more dire situations if not properly treated.

Causes Stomach bugs are known as gastroenteritis, a condition characterized by an inflamed and irritated stomach and intestines. The Mayo Clinic says people are most likely to contract gastroenteritis after eating contaminated foods or drinking contaminated water. Sharing items, like utensils, with someone who is infected is another way to contract gastroenteritis. Viral gastroenteritis is caused by a virus that enters the body. However, bacteria and parasites also are responsible for stomach bug outbreaks. Viruses that trigger gastroenteritis include adenoviruses, rotaviruses, calciviruses, astroviruses, and noroviruses. Bacteria that can cause gastroenteritis include E. coli, salmonella, campylobacter, and shingella.

Symptoms Stomach bugs often strike suddenly. Sufferers may experience queasiness or nausea and a loss of appetite. Pain or bloating in the stomach also may occur. Vomiting and diarrhea often cause many people to suspect something is wrong, and some stomach conditions are also accompanied by fever, achiness and lethargy.

Treatment Many people opt for a wait-and-see approach when struck with stomach bugs. Gastroenteritis often heals on its own. Some refer to it as a “24-hour-bug” and find that once the stomach has been purged clean, the offender no longer wreaks havoc on the body. But stomach bugs can be more persistent as well. Sufferers should visit a doctor if vomiting or diarrhea last more than a few days. Doctors may take a stool sample to determine what’s behind the bug. In the event of a bacterial infection, an antibiotic may be needed to clear up the infection. Visiting a doctor when stomach problems persist is also beneficial because he or she may be able to rule out certain conditions, such as colitis, ulcers or Crohn’s disease.

should opt for a bland diet. When plagued by diarrhea, the BRAT diet is adviseable. This acronym stands for Bananas, Rice, Applesauce, and Toast. These foods can help bind a person and are relatively easy to digest. Because a stomach bug often leads to dehydration, drink plenty of fluids. To restore salt and electrolyte balances, sports drinks are adviseable for adults, while a beverage like Pedialyte is best for children and the elderly. When symptoms begin to subside, sufferers can gradually add foods back into their diets. But men and women should avoid particularly spicy or heavy foods until they are convinced that they have fully recovered. Many people are tempted to turn to an anti-diarrheal medication at the first sign of a stomach bug. However, the side effects of gastroenteritis are the body’s method of ridding itself from whatever has brought on symptoms. Failure to let nature run its course could result in a rebound of symptoms or a longer-lasting sickness.

To avoid suffering from stomach bugs, men and women should consider the following tips. • Frequently wash your hands when preparing food and thoroughly cook foods, particularly meats, poultry and eggs, to reduce potential exposure to bacteria. • E. coli may be present on some fresh produce, so wash produce carefully before consumption. • Consider taking a probiotic supplement to increase the amount of good bacteria in your digestive tract. Yogurt also contains live cultures that are good at maintaining digestive health. • Avoid contact with people who claim to have the stomach flu. • Promptly consult a doctor if symptoms do not go away or if you have a high fever or blood in your stool. This may indicate a different illness. Stomach bugs are never enjoyable, but there are ways to manage the symptoms and get back on the road to recovery.

Helpful hints When a stomach bug strikes, it is best to refrain from eating, especially when vomiting regularly. Stick to clear broths and liquids, which are easy on the digestive system, while the stomach is irritated. Once vomiting has subsided, sufferers

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T E G • Friday, January 31, 2014

Exercise benefits the brain, too Regular exercise can benefit the body in many ways, helping men and women maintain healthier weights and lower their risks for developing potentially deadly diseases. Though many people are quick to associate exercise with its physical benefits, those hours spent on the treadmill also can boost brain power. According to Dr. Barry Gordon, professor of neurology and cognitive science at Johns Hopkins Medical Institutions and coauthor of “Intelligent Memory: Improve the Memory That Makes You Smarter,” exercise has a direct impact on the brain. That’s because exercise works directly on brain tissue, improving the connections between

nerve cells, creating new synapses, growing new neurons and blood vessels, and improving cell energy efficiency. So while many people may begin an exercise regimen with a goal of trimming their waistlines or toning their bodies, they might be happy to know that those physical benefits are accompanied by several cognitive benefits as well. As the American Psychological Association acknowledges, the connection between exercise and mental health is hard to ignore, and the APA notes that the following are just a few of the mental benefits men and women might reap from regular exercise.

Improved mood Many people feel great after exercising, especially if that exercise comes at the end of a particularly stressful day. However, those extra laps on the track or those hours spent on the treadmill don’t just pay short-term dividends. In a controlled trial overseen by Duke University researcher and clinical psychologist James Blumenthal, sedentary adults with major depressive disorder were assigned into one of four groups: supervised exercise, home-based exercise, antidepressant therapy, or a placebo pill. Those in the exercise and antidepressant groups had higher rates of remission than those in the placebo group, and Blumenthal concluded that exercise was generally comparable to antidepressants for men and women with major depressive disorder. In addition, in following up with patients a year later, Blumenthal found that those who continued to exercise had lower depression scores than those participants who were less active. Blumenthal’s study was not the only one to conclude that exercise can have a positive impact on mood. In a review of 11 studies that examined the effects of exercise on mental health, Boston University professor of psychology Michael Otto and his colleagues found that exercise could be a powerful tool when treating clinical depression, and even recommended clinicians include exercise as part of their treatment plans for depressed patients.

Antidote to anxiety Some researchers, Otto included, have begun to examine the effects of exercise

on treating and possibly preventing anxiety. The body’s nervous system responds quickly when people feel frightened or threatened, often causing the body’s heart rate to increase and sweating and dizziness to occur. Those people who are especially sensitive to anxiety respond to these feelings with fear, and that makes them more likely to develop panic disorders. But Otto and fellow researcher Jasper Smits of the Anxiety Research and Treatment Program at Southern Methodist University studied the effects that regular workouts might have on people prone to anxiety. Since exercise produces many of the same physical reactions, such as sweating and an elevated heart rate, the body produces when responding to fear or threats, Otto and Smits wanted to determine if exercise might help people prone to anxiety become less likely to panic when experiencing fear or threats. In studying 60 participants with heightened sensitivity to anxiety, Otto and Smits found that the subjects who participated in a two-week exercise program exhibited marked improvements in anxiety sensitivity compared to those participants who did not take part in the exercise program. Otto and Smith concluded that this improvement was a result of the exercise group participants learning to associate the symptoms common to both fear and exercise, such as sweating and an elevated heart rate, with something positive (exercise) instead of something negative (anxiety). Regular exercise benefits the human body in numerous ways, not the least of which is its impact on the brain. More information on the link between exercise and improved mental health is available at www.apa.org.

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Friday, January 31, 2014 • T E G

Improving heart health need not be difficult Heart disease is one of the leading causes of death across the globe. According to the World Health Organization, ischaemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourthleading cause of death in low-income countries. Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease.

Embrace aerobic exercise Aerobic exercise is essential to cardiovascular health. Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can circulate in the blood and cause blockages that can lead to heart attack.

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Adopt a low-sodium diet that’s also low in cholesterol Diet can be a friend or foe with regards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy cholesterol levels as well as a healthy blood pressure.

Monitor your blood pressure A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.

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T E G • Friday, January 31, 2014

What to do when beginning an exercise regimen At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain. Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen.

Visit your physician

Start slowly Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit.

Leave time to recover Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover.

It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack Listen to your body for you to address the issue. If nothing turns Exercising after a long hiatus from rouup, then your doctor will probably give you tine exercise won’t be easy, and your body is the green light to go forward with few, if likely going to tell you that through certain any, limitations. aches and pains, if not nausea, dizziness or of breath. If any of these sympConduct a self-assessment shortness toms appear, take a break. This could be Once you’ve visited the doctor and re- your body telling you that you’re asking too A personal trainer can help men and women acclimate themselves to a new exercise ceived the go-ahead to start working out, much and you need to take your foot off the regimen. do an honest self-assessment to see where gas pedal for a little while. you are in terms of fitness. Walk a mile and time yourself. Do as many push-ups and Consider hiring sit-ups as possible, but be careful to stretch a personal trainer and not push yourself. This self-assessment should not be demanding. Instead, the goal Many people are overwhelmed when enis to gauge where you are and how your tering a gym after a long time away. If you body feels when doing some simple exer- find yourself intimidated or simply don’t cises. know where to begin, hire a personal trainer. Many charge by-the-session, so you can learn Establish your goals which machines to use and how to use them The goal of most people beginning a new after a session or two and then continue exercise regimen is to lose weight. However, working out on your own. If joining a gym as there are other incentives as well. For exam- a new member, the gym might offer a couple ple, some people might be starting to train of complementary personal training sesfor a marathon or another sporting event. sions. If so, take full advantage of this offer. When beginning a new exercise regimen, Whatever the reason, know why you’re getting started, as such goals can help you don’t forget to let caution reign until your monitor your progress as the year goes on. body has adjusted to this healthy lifestyle.

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