Enhance October/November '09 Issue by Mark Williams

Kansas City

H EA L T H a n d W E L L N ESS

soak in the colors of a changing season

Celebratin

g our first year in print!

O cto b e r / N ov e m b e r 2009 w w w . e n h a n c e 4 l i f e . co m

Whether you’re picking out names or helping them pick out colleges, choose the

Lee’s summit Physicians GrouP for your children’s prenatal and pediatric health care. New parents have lots of questions, and the doctors at the Lee’s Summit Physicians Group are available and accessible seven days a week to help.

Lee’s summit Physicians GrouP 1425 NW Blue Parkway • Lee’s Summit, MO

Pediatrics • 816-524-5600 • www.lsphysicians.com

Walk-in urgent care available 7 days a week.

• Open 7 days a week, with evening and weekend urgent care • Open Monday-Thurs., 8 a.m.-7p.m. and Fridays, 8 a.m.-5 p.m. (closed noon to 1 p.m.) • Weekend urgent care for pediatrics: Saturday 9-11 a.m. and Sunday 1-4 p.m.

No appointment necessary!

Internal medIcIne • 816-554-1918 • www.lsphysicians.com

Free PrenataL consuLts Monday – Friday 10-12 a.m. and 1-4 p.m. Call 816-524-3223, ext. 150

• Open Monday-Friday, 9 a.m.-noon and 1-4:45 p.m.

raintree Pediatrics 821 SW Lemans Lane • Lee’s Summit, MO

816-525-4700 • www.raintree-Pediatrics.com Urgent care available Monday-Friday, 8-11 a.m. Scheduled appointments: Monday-Friday, 8 a.m.-noon and 1-4 p.m.

We offer after hours on-call physicians, online scheduling, in-house x-rays, labs, EKG and bone scans and we accept most insurance plans.

Call for an appointment or stop by to see us.

from the editor

the season of thankfulness It’s time we welcome autumn, a season bursting with glorious colors and flavorful foods!

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“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity.... It turns problems into gifts, failures into success, the unexpected into perfect timing and mistakes into important events. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.” – Melody Beattie

the coming issues. From short-term to long-term memory, to how we handle stress and how we problem solve, the mind and its neurotransmitters play a vital role in our responses to day-to-day activity. We have started a series on the human brain that begins on page 28. As the fall harvest reminds us of the wonderful flavors and foods our earth can produce, we encourage you to give back. On page 58, you’ll find treeplanting insights to help you actively contribute to our environment. As you consider ways to welcome autumn and show gratitude this season, I encourage you to reflect on positive memories and start new healthy traditions to carry forward. Plant a tree, try a new recipe, get your body and your brain active and simply celebrate life! Blessings to you this Thanksgiving.

lsteffey@enhancepublications.com www.enhance4life.com on Twitter: EnhanceMagazine

Our sincere gratitude to YOU as Enhance celebrates one year in publication. Thank you for partnering with us to create a healthy community.

Letha A Steffey 785-691-9780

Portrait © Denise Williams

A vision of thanks

In this issue, we celebrate these fall months and the onset of the holiday season. One upcoming holiday close to my heart is Veterans Day, Nov. 11. For as long as I can remember, my grandfather hung a picture behind his desk of the Netherlands American Cemetery and Memorial in Margraten, Holland. The picture honors his nephew Lt. George W. Ross Jr., a 22-year-old B-17 bombardier killed in action during World War II. With my father being a retired Marine and two brothers career Army officers, I am deeply appreciative of our men and women in uniform and will be flying the flag in their honor on this day. Many others who serve this country will be away from home this Thanksgiving Day, and I hope they know how grateful we are for their sacrifices and their courage in service to our country. I can just smell Grandma’s yeast rolls she would prepare for Thanksgiving. Shaped like a cloverleaf, perfectly smooth and lightly browned on top, they were served right out of the oven in time for the butter to melt and the honey to drizzle. Distance often makes it difficult for our families to get together, so I am thankful for time spent with them and our cherished memories. In this issue, we offer a healthful approach to the Thanksgiving Day on page 36. Memory is something else that can often be taken for granted – until it begins to fail you. The human brain is an amazing, complex part of the human body that we have chosen to explore in

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Season of mists and mellow fruitfulness! Close bosom-friend of the maturing sun.

â&#x20AC;&#x201C; John Keats

19 70 22

62 36

Clockwise from top left: ÂŠ Istockphotos.com / ooyoo; Mark Strozier; Agata Malchrowicz; DNY59; Luminous Lens; Kurt Paris; Diane Diederich; Beyza Sultan Durna

in this issue a different approach 19

Essential Supplements Just four pills a day can keep your body in balance.

The Science of sweetness Satisfying your sweet tooth can have surprising effects on your health.

28 78

Inhale, exhale Take a minute to catch your breath – and think about breathing.

Understanding Brain Chemistry Achieving and maintaining optimal health from the top down begins with understanding neurotransmitters. Secrets to achieving longevity There’s so much more to living a full life than simply surviving – follow our tips on how achieve exceptional longevity.

Executive Editor Letha A. Steffey Creative director Dennis Esser Art Director and copy editor Colleen Cooke Contributing photographer Denise Williams

local interest 58

Made in the shade The social, economic and health benefits of urban trees.

Turkey day with a healthy twist Modify your big feast with a few simple changes.

A complete home workout Cut out the excuses and create a gym at home.

Give thanks for wine Try some great wines with your holiday celebrations.

health focus 70

Facts about osteoporosis Learn how to prevent the weakening of your bones from progressive bone loss.

Exposing lyme disease A little awareness about ticks goes a long way.

Improve your dental real age How important is flossing? It can seriously affect your overall health.

First Aid basics Be prepared and know what to expect when you encounter first aid situations.

Contributing Writers Bret Cleveland, Patrick Dorsey, Paige DeRuyscher, Dr. Daniel Farrell, Kerry Hinrichs, Deena Khosh ND, Jody Krukowski N MD, Michael A. Levine, Dr. James O’Keefe, Dr. Andrew Moore, Emily Perkins, Dr. Hugh Ryan, Dr. Marilyn M. Rymer, Phil Toevs, Trieste VanWyngarden, Lidia Young ADVERTISING To advertise, please call Mark Williams, mwilliams@ enhancepublications.com 913-269-9227 Publishers Mark Williams, Letha Steffey Enhance Magazine is published by Enhance Publications. Any information contained within this publication should not be considered a substitute for consultation with a licensed physician. Enhance Publications, its affiliates, employees, contributors, writers, designers, and its Editorial Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with information for the claims made by Advertisers. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any patient, purchaser or user for any products or services advertised or mentioned editorially herein. You expressly agree that your use of the information in Enhance is at your sole risk. Photographs of any model in Enhance in no way suggest or imply that the subject has undergone any procedure or used the products showcased. Every effort is made to ensure accuracy in the information provided. Enhance Publications assumes no responsibility or liability for errors, changes, or omissions. Photography and material in the publication as well as design may not be copied or reproduced in any form without the written permission of: Enhance Magazine, 7111 W. 151st St., Overland Park, KS 66223. Phone: 913-269-9227, Fax: 913-322-1099 mwilliams@enhancepublications.com All rights reserved. ©2009 Enhance Publications.

www.enhance4life.com

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Volume 2, Issue 1 October/November 2009

health bits

In 1921, an unknown World War I American soldier was buried in Arlington National Cemetery. This site, on a hillside overlooking the Potomac River and the city of Washington, D.C., now known as the Tomb of the Unknowns, has become the focal point of reverence for America’s veterans. Similar ceremonies occurred earlier in England and France, where an unknown soldier was buried in each nation’s highest place of honor (in England, Westminster Abbey; in France, the Arc de Triomphe). These memorial gestures all took place on Nov. 11, giving universal recognition to the celebrated ending of World War I fighting at 11 a.m.,

November 11, 1918 (the 11th hour of the 11th day of the 11th month). The day became known as “Armistice Day.” The first celebration using the term Veterans Day occurred in Birmingham, Ala., in 1947. Raymond Weeks, a World War II veteran, organized “National Veterans Day,” on Nov. 11, which included a parade and other festivities, to honor all veterans. Later, U.S. Representative Edward Rees of Kansas proposed a bill that would change Armistice Day to Veterans Day. In 1954, Congress passed the bill that President Eisenhower signed proclaiming

Nov. 11 as Veterans Day. Raymond Weeks received the Presidential Citizens Medal from President Reagan in November 1982. Weeks’ local parade and ceremonies are now an annual event celebrated nationwide. The Tomb of the Unknowns now includes unidentified American war dead from WWI, WWII, the Korean War, and Vietnam War (later exhumed and identified). In honor of these men and symbolic of all Americans who gave their lives in all wars, an Army honor guard, the 3rd U.S. Infantry (The Old Guard), keeps day and night vigil. At 11 a.m. on Nov. 11, 2009, a combined color guard representing all military services executes “Present Arms” at the tomb. The nation’s tribute to its war dead is symbolized by the laying of a presidential wreath.

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veterans day: november 11, 2009

Days at the pool, weekends at the lake, nights at the ballpark... This season gives us lasting memories in our heart, but also

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IS YOUR BACKACHE MORE SERIOUS THAN YOU THINK? Diseases such as osteoporosis or bone tumors can weaken vertebrae, the bones of the spine, which can then collapse suddenly under the force of normal daily activity. When the vertebrae collapse, it can cause a compression fracture.

KC PAIN CENTERS CAN HELP. SYMPTOMS: One or more symptoms can indicate a spinal fracture: Sudden, severe back pain; worsening of pain when standing or walking; some pain relief when lying down; difficulty and pain when bending or twisting; loss of height; deformity of the spine – the curved, “hunchback” shape. The pain typically occurs with a slight back strain during an everyday activity, like lifting a bag of groceries. It’s important for patients to seek evaluation sooner rather than later for these types of symptoms. DIAGNOSIS: Vertebroplasty and Kyphoplasty are two minimally-invasive procedures used in treating compression fractures. It allows the vertebral body to be “filled in,” restoring the normal height of the vertebra that had been compromised. Pain Management Associates has several physicians who have been specifically trained in performing these procedures. BENEFITS: Following vertebroplasty or kyphoplasty, most

patients find a marked improvement in their pain. Within a few days, many patients are able to reduce their pain medications significantly and return to the normal daily activities that had been inhibited by their painful vertebral compression fractures.

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health bits

november flower: chrysanthemum Botanical Name:

october birth flower: cosmos Botanical Name: Cosmos bipinnatus Colors: white, red, pink, brown, orange,

yellow, purple Season: summer to fall Comes from the Latin word kosmos meaning beautiful. Hummingbirds are very attracted to this fragrant flower. Chocolate cosmos even smell like chocolate.

Dendranthema X Grandiflorum Colors: purple, pink, white, yellow, magenta, red, bronze Season: All year round Meaning: Named by Carolis Linnaeus in the 17th century, the chrysanthemum means cheerfulness, you’re a wonderful friend, rest, loveliness, optimism, abundance and wealth. Sometimes referred to as a mum or pompon, a red mum means love whereas the yellow means slighted love; white means truth. There is a festival of happiness in Japan to celebrate this flower. Flowers are used to make a sweet drink known as chrysanthemum tea. In Asia the tea is used for many medical uses such as an aid in recovery from influenza.

let yourself get lost Which direction will you take today? How is your sense of direction? Do you often find yourself going around in circles? Do you feel hopelessly lost? Do you know where you are? If any of these questions describe your current state of being, then you are in tune to this special day. For Boy Scouts, this day is no problem at all. We’ll just navigate the day (and night) by the position of the sun and the stars. We’ll use our orienting skills. And we will check the trees for moss growing on the shaded, north side of a tree. Viewed in another way, being marooned without a compass for a day could be a good thing. Our busy lifestyles seldom leave time to relax. We can just kick back and enjoy being marooned. Tomorrow, we can head east when the sun rises. In the meantime, I think I see a shady tree.....

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Clockwise From Top: © istockphoto.com / Redmal, BobbieO, DNY59

Marooned without a compass day: Nov. 6

health bits

an eggcelent choice World Egg Day is October 9 Eggs are one of the highest quality sources of protein and contain many of the key ingredients for life. The proteins contained within eggs are highly important in the development of the brain and muscles, have a key role to play in disease prevention and contribute to well being in latter life, particularly in relation to eyesight (avoiding macular degeneration). Cage-free eggs For people who object to caging animals; however, the cage-free system does not necessarily provide optimal safety to the hens. The “free” hens can be very crowded, and injury can result. Free-range eggs Produced by hens that have daily access to an outdoor area where they can peck for worms, grubs and insects, and exercise their legs and wings. Both the natural diet and the exercise is believed to produce better meat in a poultry chicken. Egg Grades Grades AA, A or B are given based upon the interior and exterior quality, not the size of the egg. Criteria include the appearance of the shell, how the egg spreads when it is cracked open, the appearance of the albumen and yolk and the overall usability (Grades AA and A can be used for frying, poaching and cooking in the shell, while Grade B is restricted to baking and scrambling because of abnormal shapes or stained shells).

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Pasteurized shell egg A regular hen’s egg in the shell is pasteurized without cooking the egg, eliminating the potential danger of egg-borne illness caused by Salmonella bacteria. Dishes that use raw eggs, such as steak tartare and Caesar salad, can be enjoyed without risk.

Vegetarian Chicken Eggs These eggs guarantee that the hens are only fed a vegetarian diet – free from meat or fish by-products. The hens are kept in cages and therefore cannot peck any grubs or worms.

White vs. brown White eggs come from white hen varieties, while brown eggs come from brown-feathered hens and are more expensive because brown hens tend to be larger and consume more feed.

Organic chicken eggs Hens must have daily outdoor access in an area covered with natural vegetation. However, the vegetation cannot have been treated with chemical pesticides. Their feed and bedding (straw) must be free of chemical pesticides, herbicides or fertilizers, and they cannot be given any antibiotics or hormones. Once the eggs are laid, no artificial coloring or vitamins are added. The yolks can be paler in color, but the flavor is more vibrant.

When it’s time,

choose a one-on-one relationship with Heartland Women’s Health Care.

Obstetrics at Heartland Women’s Health Care When it’s time to choose an obstetrics doctor for your pregnancy, you want a personal relationship with your health care provider. At Heartland Women’s Health Care, we focus on that one-on-on relationship with our patients. All of our doctors deliver, and we’ll be with you every step of the way.

William K. Seifert, D.O., FACOG, FACOOG

James H. Morgan, D.O., FACOOG

Patricia Mooney Smith, M.D., FACOG

Joy E. Saunders, D.O., FACOOG

Sarah E. White, M.D.

Ian M. Rosbrugh, M.D.

Heartland Women’s Health Care www.heartlanddocs.com • 816-452-3300

Get up and get going! Don’t let pain stop you from getting the most out of life Irritation… discomfort… pain—maybe it’s a problem you can’t even feel. In the end, if it keeps you from enjoying life to the fullest, we can help. The general and vascular surgery specialists at South Kansas City Surgicenter understand you want to enjoy life. From abdominal ailments to gall bladders to vascular issues, our elite team of surgeons are equipped with the most advanced technology and training

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get on with your life. 10730 Nall Ave, Ste. 101 Overland Park, KS 66211 913.754.2800 Brian McCroskey, M.D.

Visit our Web site for a complete listing of specialists.

913.901.9000 | www.skcsurgicenter.com 10730 Nall Avenue | Suite 100 | Overland Park, KS 66211

health bits

when in doubt, throw it out Clean out your refrigerator day: November 15 What’s that in the back of the refrigerator!? Hold your breath, scrunch your nose if you must, and get to the task. Everything in your refrigerator was once a fresh, healthy food, ready for consumption. Unfortunately, over the course of days, weeks or more, things get pushed to the back of the refrigerator and slowly transform into something impossible to identify. We’ve all run across items in the

refrigerator that once were tasty food. But, now, they are some dried out, mold covered nasty, that you remove and dispose of at arms length. Who wins the prize for the worst refrigerator surprises? Most often, it’s workplace refrigerators. Use this day to clean out your refrigerator, top to bottom. When it comes to food safety, we fall back to the old saying “ When in doubt, throw it out!”

defining the times: dictionary day, october 16 Dictionary Day is in honor of Noah Webster, considered the father of the American Dictionary. Noah Webster was born on Oct. 16, 1758. The objective of this day is to emphasize the importance of dictionary skills, and seeks to improve vocabulary.

Celebrate Dictionary Day by learning some new words today. The first word search challenge: Salubrious Check out: www.merriam-webster.com/ dictionary/salubrious

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From top: © istockphoto.com / Alicat, Pgiam

Webster began to write his dictionary at the age of 43, and it took him 27 years to finish. In addition to traditional English vocabulary, it contained uniquely American words.

health bits

honoring farmers Old Farmers Day, Oct. 12

November is Peanut Butter Lovers Month There are a lot of reasons to love peanut butter. It’s a great source of protein. It’s a natural part of a vegetarian or vegan diet. It’s got no cholesterol. It’s very low in trans fat and the natural/organic types have no transfat at all. It’s also packed with magnesium, folate and niacin. Trivia Facts

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n Dating

back over 100,000 years ago, a fossilized peanut was discovered in the Republic of China. n Dr. George Washington Carver developed 300 uses for the nutmeat, shell and foliage of the peanut. n Peanut butter was invented in 1890 by a St. Louis physician seeking an easily digestible, high protein food for some of his patients. Friends and relatives of the patients found they liked the new “health food” so well that by the early 1920s it had become a staple food throughout the nation. n 70 percent of all peanut butter sold is smooth. n 83 percent of all Americans buy peanut

butter. Their consumption equates to more than 700 million pounds of peanut butter annually, or enough to cover the floor of the Grand Canyon. n About 52 percent of the American peanut crop is used for peanut butter, 21 percent for confectionery items and 23 percent for salted peanuts. n Surveys show peanut butter and jelly is the most popular type of sandwich in the United States. n It takes 540 peanuts to make a 12-ounce jar of peanut butter. n Peanut butter is excellent for removing chewing gum from clothing and hair.

Peanut butter sticks to the roof of your mouth because of a process called “hydration of the peanut protein.” The high level of protein in peanut butter draws the moisture away from your mouth as you eat it, just like a sponge soaks up water! A great source of recipes and ideas: www.peanutbutterlovers.com

Clockwise From top: From ©left: istockphoto.com © istockphoto.com / Elke Dennis, / Maria Grigory Toutoudaki, Bibikov Kutay Tanir, Jakub Semeniuk, Kemie

peanut butter lovers, unite

Old Farmers Day honors the hard labor of farmers throughout American history. Early American culture was heavily a farming culture. Early settlers cleared fields and pristine woods, to farm the rich land. They brought seeds and farming methods with them. They found new seeds, and learned new methods along the way. Many of those new farming methods came from Native Americans, who were already farming the land. A farmer’s work is long and hard. There is no guarantee of a good crop. Weather, pests, and disease problems often prove disastrous. But, through it all, farmers have persevered. And, their ceaseless hard work sets an example for all. As Americans, we tip our hat to all farmers for their contributions to the American culture, its values, society and the economy. Visit your local farmers market and support your local farmer today.

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spine. be able e Spine a new, Margaret

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Essential

Supplements Just 4 pills a day can keep your

By Hugh Ryan, M.D.

tested,” or “doctor recommended.” A word of caution: Anything sold as a “supplement” has no FDA requirement for accuracy or truth in advertising. That said, what should a highly trained athlete such as yourself be taking? Besides a diet rich in fruits, vegetables and whole grains, along with eight glasses of water a day, there are a couple of well-studied recommendations I would make with regard to daily supplements.

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body in balance

nce-health.org

Sorry to break the news to everybody, but there is no double-super-secret-health-master general-recommended-“supplement” guaranteed to make you run faster, work smarter, eliminate injury and disease, all while freshening your breath and toning your rear. In fact scientific evidence regarding proven benefits of supplements is in short supply (at least any worthy studies). The ads can be impressive. The marketing departments use phrases like “studies have shown,” “clinically

health and wellness The multi-vitamin Seemingly around since the Flintstone age, pick one that is from a reputable company. No more than one a day, and most will give you the recommended daily allowances that your diet may not provide. Other elements to look for on the label: n Lutien has been proven to reduce risk of developing macular degeneration. n Lycopene (also found in abundance in tomatoes/tomato sauces/paste) looks to provide a real benefit in lowering your risk of prostate cancer. n Calcium, although absorption may be in question, is recommend for females more prone to osteoporosis. n Iron supplementation will improve your body’s ability to produce red blood cells. However, iron can be very constipating and deadly in overdose situations. Most of us get adequate iron intake from our diets. n Folate will prevent birth defects. Purified Fish oil These are recommended by the AHA and proven to reduce your risk of developing heart disease. Try two pills a day in addition to working in fish two to three days a week. Look for the “mercury free” label.

That’s it. Just four pills. And while there is much debate regarding co-enzyme Q-10, magnesium, DHEA, glucosamine, jinseng, melatonin etc., don’t fill up on pills that you “heard” might work. Save your supplement money and spend it on fresh fruits, nuts and berries. If you really need a boost from a pill, try sugar. After all, placebo works 30 percent of the time.

be careful of drug interactions The bottom line is that it’s best to be open with your doctor in regard to your herbal supplement use, especially if you take medications or are about to have surgery. It’s important that you not take any herbal supplement without talking to your doctor if you take anti-bloodclotting drugs or any of the following: n The heart drug digoxin n Medications to control irregular heart rhythms (arrhythmias) n Drugs to control seizures n Drugs to suppress the immune system (i.e. organ transplant or an autoimmune disease)

Use of certain herbal supplements needs to be discontinued two to three weeks before certain surgical procedures because herbal supplements may affect blood clotting, your response to sedation or blood pressure control. The new standards involve rules that manufacturers will have to follow in order to sell herbal supplements in the United States. Larger companies are already required to comply with the standards. Small companies have until June 2010 to comply. www.HeathLetter.MayoClinic.com

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Aspirin There is some debate on when to recommend aspirin as a daily supplement. Aspirin therapy prevents heart attacks and strokes as well as improves health following a heart attack. There is also tangential evidence that taking an 81 mg (baby aspirin) can help prevent blood clots in the extremities and lung. If your stomach can handle it and you are not a bleeder, an aspirin a day may keep the doctor away.

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complementary health

Inhale, Exhale Take a minute to catch your breath –and think about breathing

Breathing is a bodily function that typically goes unnoticed. People inhale and exhale throughout the day and don’t think anything about it. But, healthy breathing is an essential part of overall well-being. It is important to be aware of how you breathe so that you’ll notice if something isn’t right. “If you notice early on that you are developing a problem, you will be able to manage it while it is still treatable,” says Rebecca L. Shriver, a pulmonologist at Midwest Pulmonary Consultants in Kansas City, Mo. Shriver finds that many people who are short of breath or have a cough often wait years before getting examined by a pulmonologist, a doctor who specializes in the respiratory tract. “If you even question a problem or think something is wrong, it is worth getting checked out,” she says. There are a few common signs that something might be wrong with the

respiratory tract: Having a cough that doesn’t go away, suddenly feeling short of breath doing regular every day activities, wheezing or making funny noises while breathing, or having chest pain. Doctors will conduct a pulmonary function test to look at how well air is moving in and out of the lungs. The test also checks how well the lungs are handling the oxygen. Chest x-rays are also used as a screening tool. Pulmonologists look for pneumonia, bronchitis, asthma and other respiratory issues. “The breathing problem could also be due to a cardiac or heart problem that is having an impact on the lungs,” she adds. Asthma is commonly seen in young adults and children, while emphysema, pulmonary fibrosis and lung cancer are seen in older people. In the Midwest, seasonal allergies tend to create respiratory problems. While breathing problems and diseases in the respiratory tract and lungs

Resources

n www.aarc.org

– American Association for Respiratory Care n www.aafa.org – Asthma and Allergy Foundation of America n www.pulmonologychannel.com – Pulmonology Channel n www.breathing.com – Optimal Breathing n www.authentic-breathing.com – Authentic Breathing Resources n www.oxygenesis.org – The OxyGenesis Institute n www.abc-of-yoga.com/pranayama – ABC of Yoga (pranayama breathing) © istockphoto.com / Milan Zeremiski

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By Emily Perkins

health and wellness

changes in breathing Rapid breathing, when not associated

with exercise or physical activity, can be a sign that something is wrong. A sudden and severe shortness of breath can be a sign of a lung problem, a nervous system disorder or, when combined with chest pain, a sign of a heart attack or other heart problem. While hyperventilation or an anxiety attack can be treated with slow, deep breaths or diaphragmatic breathing, the sudden unexplained onset of rapid breathing should be treated by a doctor. Deep breathing is often used as a relaxation tool to slow rapid breathing, and reduce muscle tension and stress in the body. Also known as diaphragmatic breathing, abdominal breathing or belly breathing, the act of breathing deeply brings more oxygen into the lungs. Deep breathing is used as therapy for anxiety disorders and hyperventilation.

Oxygen and Longevity Oxygen is our lifeline. It feeds the cells, brain and body. With a reduced intake of oxygen, the body will suffer and the immune system will weaken. Oxygen shortage in the body has been linked to many major illnesses, including cancer, heart conditions, respiratory diseases and more. Over the course of a human’s life, the lungs will deteriorate 9 to 25 percent per decade.

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can develop without cause or warning, there are some things people can to do reduce their chances. “Obviously smoking is not good for your lungs,” Shriver says. “People who have allergies should avoid what they are allergic to. If you have an occupation where you are exposed to dust, debris or chemicals, take precautions and wear a face mask.” She also tells her patients to be as active as they can. The more physically fit a person is, the better they can handle a respiratory or cardiac problem. Exercise helps build up strength and air capacity in the respiratory system. Believe it or not, there is a “right” way to breathe. “Breathe in through your nose and out through your mouth,” Shriver says. “This will slow your respiratory rate, allowing you to bring in more fresh oxygen at a slower pace, which will then filter through your upper respiratory system before it reaches your lungs.”

complementary health Living on air

common breathing and lung problems Shortness of Breath The sensation of difficult or uncomfortable breathing or a feeling of not getting enough air.

Coughing Coughing keeps your throat and airways clear. However, excessive coughing may mean there is an underlying disease or disorder. Acute coughs usually begin suddenly with a cold, flu or sinus infection and last two to three weeks; while chronic coughs last longer.

Chronic Obstructive Pulmonary Disease A lung disease that makes it difficult to breathe. There are two main forms of COPD: Chronic bronchitis, which causes long-term swelling and a large amount of mucus in the main airways in the lungs; and Emphysema, a lung disease that destroys the air sacs in the lungs.

Pneumonia A respiratory condition in which there is inflammation of the lung.

Lung Cancer

Apnea

Cancer that begins in the lungs. When you breathe, air goes through the nose, down the windpipe and into the lungs where it spreads through tubes called bronchi. Most lung cancer begins in the cells that line these tubes.

Breathing that slows down or stops from any cause. Sleep apnea is when a person has episodes of stopped breathing during sleep.

Asthma An inflammatory disorder of the airways, which causes attacks of wheezing, shortness of breath, chest tightness and coughing.

Pulmonary Fibrosis Scarring or thickening of the lungs without a known cause.

Breatharianism is the practice of living on breath. A Breatharian is a person who believes that food and water are not necessary to live, and are solely sustained by prana, the life force that air provides. It is said there is a yogi in India named Giri Bala who has been living solely on sun and air for more than 60 years. While it is difficult to prove her existence and practice, it is an interesting concept to ponder.

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peace in 5 breaths By Lidia Young

breathing and the environment Hot, humid air As humidity increases, so does air density. On a very humid, hot day, the air can feel “heavy” to breathe in, causing the body to work harder to obtain oxygen. Humidity also allows airborne allergens such as dust mites and molds to increase, which can also make it more difficult to breathe. This combination of high heat and humidity can often trigger asthma attacks.

High altitudes Air density decreases at higher altitudes. People often find it difficult to breathe at high altitudes because the air is thinner. Each breath brings in less oxygen at a higher elevation, making the body work harder to get the normal amount of air. Altitude sickness is caused by exposure to low air pressure at a high altitude. While altitude sickness is somewhat alleviated by the administration of oxygen, most of the symptoms – nausea, fatigue, dizziness, insomnia and swelling of the body and brain – seem to be caused by low carbon dioxide levels and a rise in blood pH, not low oxygen.

Try this exercise to relieve stress and regain calm, peace and focus n Close your eyes if it is convenient (keeping the eyes open works too). Sit with your back as straight as possible. n Tune into your breathing. n Inhale deeply through your nose and think the word “peace” as you breathe all the way into your belly. (Put a hand on your stomach to make sure your belly is expanding with your in-breath.) n Exhale completely through your mouth as you gently count “one.” n Repeat with four more deep breaths, thinking “peace” on the in-breaths through the nose and counting with the out-breath through the mouth until you have experienced “five” exhales. (Remember to focus on filling and emptying the air in your belly.) n Slowly open your eyes and breathe normally. n Notice the relaxed spaciousness you have created in your body. Enjoy the peaceful feeling and sense of being centered. n Repeat as often as needed. Your body/mind will respond more quickly and deeply each time you practice this technique. Lidia Young, LSCSW, is an Executive and Life Coach. She shares many techniques for finding balance and joy in her experiential seminar, “Activate Your Genius: Real Results from the Real You.” More info: www.activateyourgenius.com

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Cold winter weather Normally when you breathe through your nose, air is warmed before it passes to the lungs. Increased activity in cold weather, such as running or skiing, often makes it difficult to breathe through the nose. When you take in cold air through the mouth, the air hasn’t had a chance to get warm. By breathing cold air into the lungs, you can lose up to 40 percent of your body heat. The lungs will also produce mucus to combat the cold, dry air. A face mask is a common solution to help lock in moisture and warm the air before it enters the lungs. People suffering from asthma or other lung diseases are also more sensitive to cold air.

Your body gives you signs when stress is an issue. Some common physical indicators include tightness in the shoulders or stomach as well as feeling tired. Clues to your stress level also come from your mind. If you are distracted, have trouble focusing, feel edgy, annoyed or frustrated – chances are you are suffering from too much stress. Fortunately the same body/mind experiencing stress can be the key to relieving it. In less than one minute you can feel significantly more relaxed.

complementary health

zen breathing “The ujjayi breath will softly contract your stomach as you exhale, which helps increase digestion, metabolism and elimination,” Kastner Mortenson says. Practitioners believed that when you inhale using ujjayi breath, you bring in prana, or life force, and fresh energy into the body, and on the exhale you release stagnant life force, tension, toxins and stress. “Ujjayi breath trains your mind to be still and calms your nervous system. In yoga, it gives your body more strength, energy and flexibility,” she says. While focusing on the breath plays a key role in yoga practice, it can also play an important role in everyday life. “Taking even five minutes each day to focus on your breathing will help you connect to your spirit and focus your mind, enabling you to make more conscious choices throughout your day,” she says.

Breathing can combat stress and anxiety by creating a sense of calmness. When you get anxious, upset or excited, you tend to breathe more quickly. Taking a moment to focus on the breath and slowing it down can help alleviate the emotions. Breathing is also a major element of yoga. Kathleen Kastner Mortenson, owner of Maya Yoga in Kansas City, Mo., says that without a focus on breathing, yoga would just be another exercise class. “The breath is the bridge between your mind, body and spirit. It quiets mind chatter and is really what fuels yoga practice,” she says. Kastner Mortenson uses the ujjayi (pronounced oo-JAH-yee) breath technique, a diaphragmatic breath which fills the lower belly, rises to the rib cage and moves into the upper chest and throat. The mouth makes a “ha” sound with the lips sealed.

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“If the human brain were so simple that we could understand it, we would be so simple that we couldn’t.” – Emerson M. Pugh

First in a series on brain health

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Making sense of Brain chemistry

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Achieving and maintaining optimal health from the top down begins with understanding neurotransmitters By Kerry hinrichs

The brain is by far the most complex part of the human body. For centuries, it has fascinated scientists and philosophers. But until recently, they viewed it as incomprehensible. In the past 10 years, scientists have learned more about the brain than in all previous centuries combined because of the incredible progression of neurological and behavioral science research, as well as the development of new research techniques. Though the complexities of the brain go far beyond what many of us could comprehend, understanding how to keep our brains healthy as a part of a healthy mind, body and spirit, is a concept we all should engage.

The health of the brain plays a critical role in almost everything we do. Like other parts of your body, your brain might lose some of its agility as you age. And taking care of it now can help slow down naturally occurring deterioration. Though certain diseases such as Alzheimer’s might not be entirely preventable, exercising our brains as well as the rest of our bodies is critical to our overall wellness.

Tips from the American Association of Retired Persons

almonds and blueberries

As they lower blood sugar, healthy snacks can improve cognition. In this case, the omega-3s in the almonds and the antioxidants in the blueberries can keep your brain functioning correctly.

Go for a walk

Walking for just 20 minutes a day can lower blood sugar. This helps stoke blood flow to the brain, so you can think more clearly.

Chinese club moss

Tests suggest that taking less than 100 micrograms of the herb daily may protect your brain’s neurotransmitters and keep synapses firing correctly. But this herb is powerful, so check with your doctor for drug interactions.

Gotu kola tea

This ayurvedic herb, used for centuries in India, regulates dopamine. This is the brain chemical that helps protect brain cells from harmful free radicals, boosts pleasurable feelings and improves focus and memory.

Check your thyroid

It’s a tiny little gland in your neck, but it could have a big effect on brain health: Thyroid hormones (T4 and T3) help nerve cells make connections. If you don’t have enough of them you may be depressed, tired and foggy-headed.

Sleep

Shut-eye isn’t a luxury. This is when your brain consolidates memories. Poor sleep, caused by medical conditions, worry, depression or insomnia, can interfere with your rest. So treat yourself to relaxing scents like vanilla before bed. They raise the chemical dopamine and reduce cortisol, a stress hormone. Visit www.aarp.org/health/healthyliving/brain_health/articles/noodle_boosters.html for the complete list.

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Neurotransmitters Just as hormones govern many chemical functions in the body, messengers called neurotransmitters command the brain’s chemical functions. These chemical messengers are used by nerve cells (neurons) to communicate with other nerve cells. They are either excitatory or inhibitory. Special molecules in the brain called receptors are shaped to receive only one type of neurotransmitter, which fits it like a key in a lock. If an excitatory neurotransmitter reaches the specific receptor, the cell tends to fire, whereas if an inhibitory neurotransmitter reaches the receptor, it will not fire. If neurotransmitters of either type are in short supply or if they are blocked from reaching their proper receptors (as a result of either genetics and/or chemical use) cell function tends to be abnormal. The lack of neurotransmitter function results, then, in behavior that

steps to better brain health

Rejoin your life. Although it may be hard to imagine at this point, you don’t have to settle for a life defined by pain. Medtronic neurostimulation therapy has been delivered to more than 250,000 people worldwide. If you have been in pain for more than 6 months and your current treatment has not provided adequate relief, Medtronic neurostimulation therapy may be the right choice for you. What Is Neurostimulation Therapy? Neurostimulation is an FDA-approved therapy. Neurostimulation therapy may help manage your pain and restore your ability to live a life that is not defined by pain.

How Is Neurostimulation Therapy Delivered? Neurostimulation therapy is delivered with a device implanted under the skin, typically in your abdomen or buttock area. The neurostimulator generates electrical signals, which are delivered to an area near your spine. The impulses travel from the device to your spine over thin insulated wires called leads. You can think of neurostimulation therapy as a way to outsmart pain— the signal from the neurostimulator reaches your brain first, before the pain signal can arrive. So you feel the tingling sensation rather than the pain. A Medtronic neurostimulator is adaptable to changes in your pain. You will be able to adjust the therapy for your specific location and RestoreUltra® rechargeable neurostimulator (Actual size)

level of pain with a handheld patient programmer that works like a remote control. Changing the stimulation levels can help you optimize pain relief each day, depending on the activities you are doing and how your pain changes during the day.

Benefits May Include: • Significant and sustained reduction in leg and back pain1,2,3 • Improved ability to function1,2 • Improved participation in activities of daily living2,3 • Safe and effective when used as directed • Reversible—therapy can be turned off or, if desired, the neurostimulator can be surgically removed Because Medtronic neurostimulation therapy systems are surgically placed, surgical complications such as infections are possible. Device complications can also occur and may require surgery. For a list of adverse effects that have been associated with the therapy, please refer to the Important Safety Information at www.tamethepain.com. Please talk with your doctor to fully understand the risks and benefits. Not everyone responds to neurostimulation therapy in the same way, and your experience may vary, but Medtronic neurostimulation therapy may change your life for the better.

Try Medtronic Neurostimulation Therapy First An important advantage of neurostimulation therapy is that you can try it first during a screening test. Scheduling a screening test will give you a chance to find out if neurostimulation therapy can help to manage your pain.

What You Can Do Don’t let pain define your life. Effective chronic pain relief is possible. Talk to a pain management specialist to learn more about Medtronic neurostimulation therapy. • Your physician can provide you with additional information about Medtronic neurostimulation and work with you to develop an overall pain treatment plan. To learn more about neurostimulation for pain, visit us at www.tamethepain.com/kc or call 1-800-510-6735. To learn more about other therapies, visit www.medtronic.com.

“I am able to sleep, hike, bike, and walk my dog. I couldn’t live a normal life without my neurostimulation system.” – Jaclyn P. , neurostimulation recipient since 2002

Rejoin your life.

References 1. Kumar K, Taylor RS, Jacques L, et al. Spinal cord stimulation versus conventional medical management for neuropathic pain: a multicentre randomised controlled trial in patients with failed back surgery syndrome. Pain. 2007;132:179-188. 2. Kumar K, Taylor RS, Jacques L, et al. The effects of spinal cord stimulation in neuropathic pain are sustained: a 24-month follow-up of the prospective randomized controlled multicenter trial of the effectiveness of spinal cord stimulation. Neurosurgery. 2008;63: 762-770. 3. Turner JA, Loseser JD, Deyo RA, Sanders SB. Spinal cord stimulation for patients with failed back surgery syndrome or complex regional pain syndrome: a systematic review of effectiveness and complications. Pain. 2004;108:137-147.

Neurotransmitter Function Understanding that neurotransmitters are the chemicals that allow healthy and proper communications to occur in the brain, we can link various thinking, feeling and behavioral actions and states to a balance or imbalance of the various transmitters. The human brain is capable of automatically manufacturing the quantity of chemicals it needs if it is given the raw materials to do so. However, a normal diet typically does not supply the proper amount of raw materials the brain needs to manufacture the needed level of neurotransmitters. Additionally, stress, worry, chemical use, poor nutrition, pollution and environmental factors commonly deplete proper levels. In The Edge Effect, Eric R. Braverman, M.D., says brain-based medicine means telling the whole story. “If we are going to treat holistically, it’s obvious that we have to include the brain,” he says. “But we have to include the whole brain: chemistry, electricity, psychol-

Agonists and Antagonists Substances that affect neurotransmission but are not classified as neurotransmitters can be grouped into two categories – agonists and antagonists. While agonists make transmission of nerve impulses more likely by mimicking the action of a neurotransmitter, antagonists do the opposite by interfering with nerve transmission. Agonists will prevent reuptake (cocaine), trigger the receptor itself (nicotine) or make the receptor more responsive (anti-anxiety drugs). Antagonists will block receptor sites (snake venoms) or prevent the release of the neurotransmitter from the presynaptic terminal (antipsychotic drugs).

USA Rx Only Rev 0209

is counterproductive to the person’s functional health. The National Institute of Drug Abuse puts it simply: A person reads. The words on the page enter the brain through the eyes and are transformed into information that is relayed, from cell to cell, to regions that process visual input and attach meaning and memory. When inside cells, the information becomes an electrical signal. To cross the tiny intercellular gap that separates one cell from the next, the information takes the form of a chemical signal. The specialized chemicals that carry the signals across the intercellular gaps, or synapses, are called neurotransmitters.

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Important safety information NEUROSTIMULATION SYSTEMS FOR PAIN THERAPY Brief Summary: Product Technical Manuals and Programming Guides must be reviewed prior to use for detailed disclosure. Indication for Use - Chronic, intractable pain of the trunk and/or limbsincluding unilateral or bilateral pain. Contraindications: Diathermy. Warnings: Defibrillation, diathermy, electrocautery, MRI, RF ablation, & therapeutic ultrasound can result in unexpected changes in stimulation, serious patient injury or death. Rupture/piercing of neurostimulator can result in severe burns. Electrical pulses from the neurostimulator may result in an inappropriate response of the cardiac device. Precautions: The safety and effectiveness of this therapy has not been established for: pediatric use, pregnancy, unborn fetus, or delivery. Follow programming guidelines & precautions in product manuals. Avoid activities that stress the implanted neurostimulation system. EMI, postural changes, & other activities may cause shocking/jolting. Adverse Events: Undesirable change in stimulation; hematoma, epidural hemorrhage, paralysis, seroma, CSF leakage, infection, erosion, allergic response, hardware malfunction or migration, pain at implant site, loss of pain relief, chest wall stimulation, & surgical risks. For full prescribing information, please call Medtronic at 1-800-328-0810 and/or consult Medtronic’s website at www.medtronic.com.

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ogy and cognition.” When a condition persists within your body, it is telling you something that you shouldn’t ignore. He calls these first signs a “sprained brain” and explains that we can “bend” our brains back in the other direction by understanding that brain chemicals are responsible for how we feel and act. Personal Neurotransmitter While most neuroscientists agree that all the primary neurotransmitters are at work in every brain, many also conclude that each person has a dominant one that helps to define who we are. The first symptoms you experience when beginning to lose your edge are

likely caused by a deficiency in your dominant neurotransmitter. Soon after, it is likely that other neurotransmitters could start to burn out trying to compensate. Dr. Braverman explains that knowing your temperament often leads directly to knowing your dominant brain chemical. He recommends starting with the Brain Quiz at www.pathmed.com, a test that accounts for all the brain dimensions affecting health. Once you understand your dominant neurotransmitter and possible deficiencies, it becomes clearer the path to take to optimal brain health. Minor and moderate deficits can be treated without medication and generally respond to a combination of natural, hormonal and lifestyle changes.

messengers in the brain

by Marilyn M. Rymer, MD

Normal brain function depends on neurotransmitters aiding communication from one brain cell to another. These four neurotransmitters have multiple functions in the brain and the rest of the body. ACETYLCHOLINE

Brain cells that produce the neurotransmitter, acetylcholine (ACh), begin to degenerate, making formation and retrieval of new memories in Alzheimer’s patients very difficult. The quest to find a drug that would replace the ACh has been unsuccessful. So the alternative was to find a way to make the natural ACh work harder. Drugs like donepezil, rivastigmine and galantamine all work to decrease the natural breakdown of Ach in the brain.

SEROTONIN

Serotonin regulates mood, appetite and sleep, and diminished levels play a role in depression. Selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine and paroxetine prevent the reabsorption of serotonin into the nerve cells and allow it to work harder on the receptor sites, improving mood. Fluctuations in serotonin levels are factor in migraines. Stimulation of receptor sites with compounds that look like serotonin can often bring relief.

GAMMA-AMINOBUTYRIC ACID

GABA is very different from the other three neurotransmitters. They are all excitatory messengers, meaning that they stimulate the receptor they land on and excite that receiving nerve cell. GABA, as an inhibitory transmitter, turns off the receiving cell. Drugs that activate the GABA receptor sites typically have relaxing, analgesic, anti-anxiety and anticonvulsant effects.

Marilyn M. Rymer, MD, is the Medical Director, Saint Luke’s Brain and Stroke Institute, a Professor of Medicine at the UMKC School of Medicine and the Missouri Endowed Chair in Neuroscience

In recent years, vitamin supplements have been linked to clearer thought processes, a stronger memory and better moods. Although it takes up only 2 percent of our body weight, our brain uses up 50 percent of our blood sugar and 20 percent of our oxygen intake. It also uses a much greater proportion of many of the micronutrients like vitamins and minerals compared to its size. Some research indicates that a heavy metal accumulation in the brain, from metals such as aluminum and mercury, can cause problems with brain function. Luckily, key vitamins, minerals and amino acids (from proteins) supply the raw materials necessary for your body to produce neurotransmitters. Making sure we get proper doses of these vitamins is essential. Omega-3 fatty acids and DHA – commonly found in fatty fish and walnuts, among other things – are essential to brain health. B vitamins are also crucial to proper nervous system and brain function. Vitamin B6, for example, helps to create the neurotransmitters serotonin, dopamine, and norepinephrine. And vitamin E is important in protecting the brain from oxidative damage. Paying close attention to the foods you eat is essential to maintaining good brain health, and to ensuring your whole body, from your brain down, is functioning at its best. See www.globalhealingcenter.com for a list of essential foods, vitamins and minerals.

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DOPAMINE

In 1969, patients with Parkinson’s disease took their first dose of L-DOPA, the first drug developed to replace a natural neurotransmitter, dopamine. Cells in the brain that make dopamine begin to degenerate in people with Parkinson’s so the idea was to replace the missing messenger. L-DOPA is converted to dopamine in the body and acts just like the natural transmitter, improving mobility and flexibility for the patient.

brain-boosting vitamins

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Traditionally, Thanksgiving Day is a time to give thanks for all the blessings in life. Most families celebrate by sharing a bountiful meal with family and friends. A very large meal. So big that now most people only think of Thanksgiving as a day to pig out and indulge in a gluttonous spread. This year, consider modifying, adding or enhancing your traditional meal with the following healthy suggestions from local experts. It might remind everyone of something very important to be thankful for â&#x20AC;&#x201C; their health.

Turkey day with

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A few simple changes

By Emily Perkins

ÂŠ istockphoto.com / Kelly Cline

Modify your big feast with

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no heavy hors d’oeuvres shop smart

“Utilizing local sources for bread, turkey, jams, vegetables, milk and butter will instantly make the meal healthier,” says Leslie J. Stulken, food coach and owner of My Healthy Table in Kansas City, Mo. Check your grocery store for sections focusing on organic or locally-made foods. “The fresher, healthier foods you give your body, the less you are going to want to fill up on processed and junk foods,” Stulken says.

Appetizers are meant to tempt the palate and create excitement for the meal ahead, not to fill everyone up before they sit down to eat the main meal. “When you plan the appetizers, stay away from the creamy dips and heavier dishes. Try fresh veggies and lighter dips instead,” says Shannon Hoffmann, owner of GreenAcres Market in Kansas City, Mo.

a healthy twist the big bird

Bypass the frozen birds this year. Hoffmann suggests switching to an all-natural or organic turkey from a local farmer or health food store. “It will have a lot more flavor than the typical supermarket bird, which means you and your guests won’t have to eat as much to search for that flavor,” she says.

lighten up the sides

With the traditional Thanksgiving side dishes – turkey dressing, green bean casserole, mashed potatoes, candied yams – rethink the “heavy” factor. “If you are cooking a family recipe, just switch out a few of the ingredients, such as substituting whole wheat flour for half of the white flour,” Hoffmann says. “Try mixing mashed potatoes with low-fat buttermilk and using a light butter alternative as the garnish. It is a healthier way to get that salty, creamy taste everyone loves,” Baxter says. Or experiment with grains. Try quinoa or couscous as an alternative to the turkey dressing or mashed potatoes. “Quinoa is a gluten-free, versatile grain with protein, carbs and essential amino acids,” Stulken says.

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Clockwise from top: © istockphoto.com / Dan Harmeson, April Martine, Donald Erickson, Lorraine Kourafas

Adrienne Baxter, a registered and licensed dietitian, and clinical instructor at the KU Department of Dietetics and Nutrition in Kansas City, Kan., says to use a reduced-fat broth when making the turkey dressing (stuffing) and gravy. You also want to put a rack under the turkey so it doesn’t reabsorb the fat as it cooks,” she says.

health and wellness focus on fruits and veggies

Fruits and seasonal vegetables will instantly give the meal more healthy credit. “Seasonal vegetables such as squash celebrate what is in season, and when you highlight them in a dish, it brings color and nutrition to the meal,” Hoffmann says. One side dish worth the extra work: Making real cranberry relish. “Cranberries are naturally bitter and there are some great recipes available for side dishes that aren’t full of sugar,” Hoffmann says.

go global

Baxter suggests grinding fresh cranberries with orange and apple slices and nutmeg, and then mixing them with sugar-free cranberry gelatin for a wholesome relish. For a green salad, look for a recipe that celebrates flavorful ingredients and go light on the dressing. “Spinach, blue cheese and pecans mixed with a vinaigrette makes a light and flavorful salad,” Hoffmann says.

An easy way to liven up the meal is to incorporate a new ethnic dish as a side dish. “Samosas, grape leaves and hummus are each great dishes that will add some fun to the meal and give your guests something new to taste,” Hoffmann says.

“Don’t give yourself too much extra work, just a few better

size matters

enjoy the day

And slow down your eating and socialize during the meal. “People eat 44-percent larger meals during the holiday season. Fill a third of your stomach with food, a third with beverages and leave the last third for digestion,” Baxter says.

eat breakfast

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It’s the total day that counts, and skipping breakfast won’t help you eat more at the big meal.

“Don’t skip to save up for the Thanksgiving meal – you’ll just crash after you eat. Having breakfast gets your metabolism going for the day,” Hoffmann says.

Having a healthier Thanksgiving is a combination of what foods you choose to serve and how you approach the overall day. “Don’t give yourself too much extra work, just a few better options. At the end of the day, you don’t want to take everyone’s favorite foods away. Just try to use fresh ingredients, watch the portion sizes and get out for some exercise,” Hoffmann says. Thanksgiving is the start of a six-week holiday season packed with heavy meals, sweets and other tempting delights. Fitting in beans, greens and grains will help maintain a healthy weight. “The more whole, real food you add to your body, the more you crowd out the junk and processed food. It’s OK to enjoy the holidays, but use all the decadent foods as they are intended – as a treat,” Stulken says. There is a misconception that the average holiday weight gain is five to six pounds. “It’s actually more like one pound for people who are at a normal healthy weight,” Baxter says. “During the holidays, you need to realize the importance of healthy food, but also think about the traditions and family recipes you want to honor and celebrate.”

From top: © istockphoto.com / Lynn & Colin McKie, Michael Hill, Danny Hooks, Jill Chen

If you set up the dishes on a buffet or sidebar, guests can survey the spread and select the dishes that are most important to them. “If you are passing each dish around the table family-style, it is easy to overfill your plate,” Baxter says.

health and wellness

get active

There is plenty of time before or after the Thanksgiving meal to get outside and be active. “Plan a family walk or a fun activity to get everyone’s blood flowing and circulating,” Hoffmann says. “If you can exercise one to 16 hours before the big meal, you’ll improve the way your body digests the food and there is a 50 percent reduction in the amount of fat that is stored,” Baxter says.

drinks count, too

Downing sugary drinks all day will add empty calories to an already calorie-laden event. “Try sparkling water or Italian sodas. And finish the meal with a nice herbal tea, such as ginger, which helps you digest food,” Hoffmann says. Watch out for the kids, too. “They can fill up on beverages and get over-stimulated, and they might not be able to sit long enough at the table,” Baxter says.

options. don’t take everyone’s favorite foods away.” – Shannon Hoffmann, owner of GreenAcres Market in Kansas CIty, Mo.

substitute

When it comes to the extras – cream, butter, milk, eggs, sugar and salt – use healthier substitutions, or use them in moderation. “We have become a society that tells us to do nofat or low-fat. But we are depleting our bodies. If we eat more healthy fats, we can lose weight,” Stulken says.

revise dessert

If you make your desserts from scratch, you will reduce sodium content, says Hoffmann. Pumpkin pie does have some health benefits – it is a good source of beta-carotene and other nutrients.“Make it with low-fat evaporated milk and cut the slices smaller than the typical eighth-of-a-pie portion,” Baxter says.

Another way to cut down on the extras is to use specific cooking ladles and strainers that remove or skim fat from the gravy broth. “And try whipping chilled, evaporated milk to accompany the pie instead of using half-and-half or frozen whipped cream,” Baxter says.

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Clockwise from top left: © istockphoto.com / Melissa Carroll, William Mahar, Ivan Bajic, Simon Crinks

Switch out the usual pecan pie with a fresh fruit option for your guests. “A fruit salad or a small fruit treat, like a glazed apricot, will still satisfy their sweet tooth,” Baxter says.

She advocates natural sugars, such as unrefined whole cane sugar, maple syrup and agave nectar. “Natural sugars are packed with sweetness and flavor, so you don’t need as much of them and then your body won’t crave the fake sugars,” she says.

health and wellness

Recipe box

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How to prep for a happy season

Thanksgiving Day is the first in a series of events during the holiday season, and for many it also signals the start of stressful planning and prepping. “Keep spirit in mind during the holiday season,” says Sheri Mortko, president of Live Like You Mean It! Life and Leadership Coaching in Olathe, Kan. “Our culture sends us messages about the holidays and what we should be doing. Take a look at your plans and see if you are doing the things that society thinks you should be doing, or if you are doing things that will feed your spirit in a positive way.” Think about what makes the holiday season a happy one for you. “For a lot of people, it is about good food and time with friends and family,” she says. “Ask yourself how you want to feel and how you want the people around you to feel during the season. Do you want to be serene, calm and creative?” People take a lot of time to think about what they are going to feed their bodies on Thanksgiving Day and other holidays, yet Mortko advises thinking about what they want to feed their spirit. “Use the same care and love to plan for that,” she says. “Does everyone have to watch football games? Maybe you want to do something different.” Among all the hustle and bustle, it’s also important to take time to unwind. “Be choosy about what winds you up,” Mortko says. “Maybe family is coming to visit, maybe they are staying too long or coming early. Whatever the case, expect the unexpected and make sure to take time for yourself to unwind.” And this year has been especially challenging for a lot of people. “Everyone has redefined how they deem what’s important. Thanksgiving gives us a reminder to be thankful for each other and what we have in our lives,” she says.

acorn squash with dried fruits and maple syrup Courtesy of GreenAcres Market

These squash starters can be displayed on a large plate in the center of the table to create a burst of color, or placed individually on the center of each plate prior to seating.

Ingredients

350 degrees, until just soft (about 30 minutes). 3. Turn squash right side up and allow to cool. Place butter in cavity as cooling. Drizzle maple syrup over squash and place dried fruits and pecan halves decoratively in cavity.

Directions

You can prepare these ahead of time and refrigerate until ready. Place the butter, fruits and nuts in after cooling and just slightly heat up (so butter melts) prior to serving. Select squash of about equal sizes. Ideally, one squash halved will equal two servings.

Acorn squash (any number) 1 rectangle pat of butter or butter substitute per serving ½ teaspoon maple syrup 1 ounce mixed dried fruits (apricots, cherries, cranberries, pineapple) 4 pecan halves (big)

1. Carefully cut acorn squash in half, vertically, trimming bottom so halves sit firmly. Scrape out seeds and fibers. 2. Place on baking sheet, cut side down. Add ¼-inch water to pan and bake at

Helpful hints

quinoa with savory sage and white beans

Courtesy of Leslie J. Stulken, My Healthy Table Quinoa (pronounced keen-wa) is a great superfood and alternative to mashed potatoes or other starch dishes at the Thanksgiving table. Similar to couscous, quinoa provides protein, fiber and whole grains.

Ingredients

1 cup quinoa, rinsed and drained 2 cups water, vegetable broth or organic chicken broth 1 can white beans (great northern or navy), drained and rinsed ¼ cup scallions, minced (or for a stronger taste, use a red onion) ¼ cup fresh sage, minced ½ cup walnuts or pecans, chopped

Directions

1. In a medium saucepan, add quinoa, 2 cups of water and bring to a boil. Reduce heat and let simmer on low, covered, for 15-20 minutes or until all the water is absorbed. 2. Once the quinoa is cooked, gently fluff with a fork and let cook uncovered for a few minutes.

3. Add the white beans, scallions or red onion, fresh sage and nuts. Gently toss until all ingredients are folded into mix. If needed, add a dash more olive oil for taste. Serves 4.

Helpful hints

The quinoa is covered with a bitter coating that needs to be rinsed before using. It is best to rinse in a fine mesh strainer under cold water for a few minutes. If not rinsed, the coating won’t allow the quinoa to “puff” up and will be crunchy. Store the leftovers in a glass jar with a lid and it will stay fresh for up to 4 days in the refrigerator. The leftovers can also be frozen. When ready to use, defrost at room temperature or gently reheat with a little broth on the stovetop in a saucepan.

From top: © istockphoto.com / Yin Yang, Noam Armonn

combat holiday stress

Liven up the usual

health and wellness Thanksgiving spread with these fresh, healthy dishes

As the chef at WheatFields in Lawrence, Kan., one of the most challenging and rewarding aspects of my job is incorporating local produce into our daily production. My ordering contacts span from one corporate produce company to as many farmers as I can reach in an effort to obtain the freshest, tastiest vegetables available. The outcome is very noticeable both in the taste as well as the unique appearance afforded by different farmers growing varieties of the same fruits and vegetables. In only two growing seasons, I have been able to make breakfasts from all farm fresh eggs; tomatoes are on the menu when we can buy them locally; and our cucumbers, basil, leeks, raspberries, corn on the cob and okra are all currently provided by local farmers. Our newly expanded dinner menu is made from as many locally-produced ingredients as we can get our hands on, with only room to grow as we expand our resources in the coming months and years. Phil Toevs, chef WheatFields Bakery & Café Lawrence, Kan. www.wheatfieldsbakery.com

blackberry sauce

By Phil Toevs

You can use any berry in this recipe, as well as freeze berries that will be used for sauce in an airtight container while the picking is good. A simple fruit sauce is a healthy and delicious alternative to fat-laden gravies to accompany the meats in your holiday feasts.

Ingredients

2 tablespoons olive oil 2 pints blackberries, rinsed ¼ cup sugar 2 tablespoons balsamic vinegar 1 shallot, minced ¼ cup white wine pinch of salt and black pepper

turkey brine

Directions

Sauté the minced shallot in olive oil until soft. Add all the remaining ingredients and stir until combined. Raise sauce to a simmer and allow the liquid to reduce by half. Add water or reduce mixture longer to achieve your desired consistency.

By Phil Toevs

Everybody I know has experienced dried-out turkey over the holidays. The next day’s turkey sandwich will benefit from a couple extra days’ preparation in brine.

Ingredients

Directions

2 cups Worcestershire sauce 2 cups brown sugar 1 cup kosher salt 1 cup black pepper Water as needed

Remove turkey from packaging and place in a large roaster. Remove giblets from packaging and place in the roaster as well, if you would like to brine them. Whisk all ingredients except water in a large mixing bowl and pour over the turkey. Add enough water to cover half of the turkey and refrigerate 72 hours. After 36 hours, flip the turkey over in the pan. You can use the mix to baste if you like, although simply soaking the turkey in the brine will do the trick.

curry sweet potato soup

By Phil Toevs

This is a delicious savory fall soup that uses sweet potatoes readily available from local farms during the fall months. This recipe is easily adaptable to other fall vegetables, such as pumpkin or butternut squash. This soup makes a wonderful aperitif for holiday meals.

Ingredients

¼ cup vegetable oil 1 each large yellow onion, diced 2 ½ pounds sweet potatoes, roasted and skinned 2 tablespoons curry powder 2 tablespoons brown sugar 1 tablespoon turmeric Pinch of ground cloves Pinch of allspice powder 1 teaspoon cardamom powder 1 teaspoon fennel powder One 14-ounce can coconut milk 2 cups vegetable stock Salt and white pepper to taste Yogurt as needed

Directions

Roast sweet potatoes in a 350-degree oven until soft, about an hour. Squeeze potato meat from the skins and set aside. Sauté onion in oil until soft. Add dry spices and sauté one minute. Add vegetable stock and sweet potatoes and stir to combine. Raise soup to a simmer over medium heat, then add coconut milk. Simmer 15 minutes, stirring regularly, then taste for salt and pepper. Puree soup in a blender or food processor until smooth. Garnish with fresh yogurt.

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From top: © istockphoto.com / Kelly Cline, Yin Yang

spotlight on local foods

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health and wellness

A complete home

Workout Cut out the

excuses and create a gym

By Patrick Dorsey

But that doesn’t have to happen. Although even the most fitness-conscious among us might be barred from going to the gym – based on money, time, geography, a preference to be alone or myriad other reasons – that doesn’t mean working out is a lost cause. With a few dollars, a few square feet, a few days a week and a little planning, it’s perfectly possible to stay fit without leaving the home to get your exercise on.

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at home

“Money’s tight.” “Time is short.” “The gym’s too far away.” “I just don’t want to work out with a bunch of strangers.” These aren’t always excuses. For some, they simply are facts, little hindrances that keep people from joining gyms and/ or attending them on a regular basis. The problem is, these all-too-common lines all-too-often become excuses for falling behind on fitness, or staying out of shape altogether.

health and wellness

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– Jim Karas, personal trainer and author

step, stairs, jump-rope, or just a pair of shoes and a willingness to run in place or do jumping jacks will suffice. Here’s the key: Not all of these items are necessary. The requirements vary based on one’s workout plan. Karas’ ideal setup costs an estimated $50$60, depending on where the items are purchased. And that’s another positive – nearly all of these tools can be found in a typical sporting goods store, or even the sporting-goods section of a mass retailer. “You don’t need a ton of equipment,” says Diana Chaloux, a Kansas City-based personal trainer, fitness model, and cotrainer with the online fitness program Hitch Fit. Added Hitch Fit creator, personal trainer, author and fitness model Micah LaCerte: “Grab some dumbbells, grab some resistant bands, and just start working out.” GETTING DIRECTION Actually, wait a second. “(If) you have no knowledge of fitness at all,” LaCerte says, “then you’re going to obviously need some sort of guidance.”

“Whether people live in an urban or suburban or rural setting, space is at a real premium. So to have big, huge, hulking equipment is so unnecessary. I’d rather see you have some small equipment that you’ll actually use.”

GETTING STARTED No, you needn’t stay up past midnight, scanning the TV airwaves for the latest get-fit-quick product. It’s not that those never work – it’s just that the massive, expensive ones aren’t always necessary. “The infomercials have so tainted everyone’s opinion of what they have to have (to work out at home),” says Jim Karas, a Chicago-based personal trainer, best-selling author and speaker. “Whether people live in an urban or suburban or rural setting, space is at a real premium. So to have all this big, huge, hulking equipment is so unnecessary. “I’d rather see you have some small equipment that you’ll actually use.” Although complete home gyms can be bought at a decent price, cheaper and smaller options are readily available. For strength training, a total-workout machine can be replaced by a couple of dumbbells, some resistance bands, tubing, ankle/wrist weights, a chin-up bar, a medicine ball, an exercise mat and/or a workout bench. For cardio, a piece of gym-like equipment (treadmill, exercise bike, elliptical machine) is ideal, but a

health and wellness

home workout equipment

Resistance bands

Step

Exercise bench

Exercise mat

balance ball

GETTING FOCUSED The next thing – oh wait, the phone just rang. As I was saying, the next – hang on, someone’s trying to say something. Yes, next in line can be one of the major obstacles in in-home workouts: distractions. Whether it’s a talkative family, the chattering phone, a must-see TV show, or any other type of focus-

funneling influence, eliminating these is essential in the quest to stay committed. “Communication with the family about what you’re trying to accomplish is the first thing (you) have to do,” Chaloux says. This means emphasizing that workout time is alone time, just as important as a phone call or take-home work. Then there’s the phone, which should either be turned off, or kept handy enough so that it can be answered without interrupting exercise (this typically only works with cardio). Self-created distractions also should be eliminated. Basically, Karas said, leave work at work, leave the TV off (unless watching an instructional video), crank some music (which Karas called “so critically important”), and get going. Add sunlight to increase alertness. Keep a fan around to prevent overheating. In short, make your home that has as gym-like as possible – without all the onlookers. GETTING PAST EXCUSES Despite offering in-person training in Chicago, Karas believes in-home workouts to be best. The convenience is more inviting, he says. Since many who stay at home also work out in the morning, there’s less of a chance that the day’s events will get in the way. Also, while self-consciousness often keeps people out of gyms, insecurity is not a problem when nobody is watching. Still, there’s a major downside to the isolation, the freedom, even the cheapness. “I found with people that work out at home, you have to have quite a bit more motivation to stay on track,” LaCerte says. “Just because when it’s in your daily schedule to go somewhere, it’s a lot easier to do.” So how to stay committed? The methods, like the workouts, vary. Chaloux says the first step is figuring out why one wants to get fit in the

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From top: © istockphoto.com / Mark Herreid, Jaimie D. Travis, Steven Von Niederhausern, Anastasiya Maksymenko, Future Image, Paul Maguire

Free weights

This can come from all sorts of areas. If health problems are present – such as diseases or previous injuries – consulting a doctor is a must. Once cleared for workouts, though, it’s all about picking the right plan. Chaloux and LaCerte both believe the best path is working directly with a personal trainer. Of course, this can get pretty expensive, so money-crunched exercisers can take to books, DVDs/videos, fitness magazines and even the Internet for effective training – at least when getting started. These, too, are easily acquired – libraries might even have reputable workout books, videos and DVDs for checkout. A couple of warnings, though: Most believe the key to fitness – especially if one aims to lose weight – is a proper diet (both Karas and LaCerte said diet is 75 percent of the issue), which must be carefully constructed (nutrition guidelines also can be found in books, magazines and on the Internet). Another potential snag: a limited workout. Simply doing one thing over and over not only can be boring, but it ultimately proves ineffective, or at least less effective than a total-body program. Some say this means mixing cardio and strength training. Some say this means simply working all muscle groups in a resistance regimen, even without running, walking or biking. Whatever the details, the key word is “complete.” “It has to be a balance of diet and fitness and cardio and lifestyle,” LaCerte says.

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health and wellness

first place. If it’s to get off medication for health problems like diabetes, high cholesterol or high blood pressure, reminding oneself of that long-term goal is essential. If it’s to keep up with kids or set a solid example for family members, pictures of loved ones might work to keep the workouts coming. Same goes for weight loss, although the reminders might be different. Perhaps buying an enticing swimsuit or other piece of clothing – in a size too small to wear at the beginning of a program – will offer motivation. Even simply visualizing oneself at a lighter weight or in better shape could be all that’s necessary to stay on track. The scale, meanwhile, is a strong objective indicator, and weekly

weight measurements can be a good way to follow progress and stay accountable. But perhaps the biggest motivator is fun. Well, maybe fun isn’t the right word, as exercise itself rarely measures up to its easier, less taxing alternatives. Still, that doesn’t mean one’s daily routine must be painful. There are plenty of ways to get fit without leaving the house – and countless benefits to being regularly active, period. “Just be creative with it,” LaCerte says. “Find something you really love doing, and do a lot of it.” Patrick Dorsey is a reporter with The Indianapolis Star. He has worked out exclusively at home for more than two years.

Choosing a fertility program can be overwhelming. How should you compare programs? What about insurance or affordability? Do you fully understand all those high-tech terms? We encourage you to learn as much as possible, so you can be confident about the decisions you make. We are the region’s most experienced in helping infertile couples become parents. We’re also the region’s leading innovator with a full range of treatment options. So learn the facts and check the stats. Visit www.rrc.com or call (913) 894-2323. Rodney Lyles, M.D. Celeste Brabec, M.D. Ryan Riggs, M.D.

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ART IUI IVF ICSI PGS BABY

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Timothy Bateman, MD Co-director of Imaging, Cardiovascular Consultants

The key is early diagnosis. and the key to early diagnosis is cardioScan.

How you kNow you MAy bE AT RISk foR HEART DISEASE ♦ Age 45 years or older for men and 55 years for women ♦ You have diabetes ♦ You have a family history of heart disease ♦ You smoke ♦ You have or are being treated for high cholesterol or high blood pressure Coronary artery disease is a condition in which plaque builds up inside the coronary arteries. These arteries supply your heart muscle with oxygen-rich blood.

CARDIoSCAN A CardioScan is cutting-edge technology that can detect calcified plaque in coronary arteries. As plaque builds up, so does the threat of heart disease. Arteries get narrower, blood has a harder time squeezing through and the risk of heart attack increases. CARDIoSCAN: ♦ Identifies your particular risk ♦ Takes pictures of your arteries ♦ Non-invasive, painless and fast (typically 15 minutes) ♦ Results within an hour ♦ Not required to disrobe ♦ The scanner does not enclose your head or body, so claustrophobia normally is not an issue

A Normal artery Artery wall

Normal blood flow

B Narrowing of artery

Abnormal blood flow

Plaque

Artery cross-section

Narrowed artery

Plaque

Illustration of a normal artery with normal blood flow and an artery with plaque buildup. Source: www.nhlbi.nih.gov

AbouT CARDIoSCAN AND CARDIoVASCulAR CoNSulTANTS CardioScan is backed by the full expertise of Cardiovascular Consultants, the largest and most comprehensive cardiology practice in the Midwest. Our clinicians are sub-specialized in all dimensions of cardiovascular disease. Our collaboration with Saint Luke’s Health System, Mid America Heart Institute and Saint Luke’s Mid America Heart and Lung Surgeons allows us to provide the most comprehensive cardiovascular patient care.

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health and wellness | By Hugh Ryan, M.D., Emergency

First aiders can be faced with a variety of situations requiring medical care. The majority of the time, when we think of first aid, we think about minor injuries: abrasions, lacerations. But also of importance to the first responder are potential major injuries and medical complaints.

S E G

ICE PACK • BA • ND E N A HO

bruises, sprains/strains, burns and minor

TISEPTICS N A • •

FIRST AID To start, know your limitations and what type of care you are capable of delivering.

From top: © istockphoto.com / Ariusz, RTimages

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Be prepared to clean and cover wounds, splint and/or compress an extremity injury, and apply direct pressure for bleeding. If significant bleeding is present, an obvious deformity of the extremity occurs, loss of extremity function is present, or your patient is vomiting, acting goofy or has a prolonged loss of consciousness, it’s time for professional help.

SORS • C E SCIS L L P

>Treating Injuries

T•

The situation and location will dictate how you respond to an emergency. Ask yourself the following questions: + What situation are you dealing with? + How far away from professional care are we? + What simple things can I do right now? + Am I going to hurt this person? + What would my grandma do?

So what do you need?

+ First Aid & CPR in your pocket Emergency information is just one touch away with the American Heart Association’s new Pocket First Aid & CPR Application for the Apple iPhone. Users can download the application to review first aid procedures, anytime, anywhere. First aid instructions

PREPAREDNESS

>WATCH FOR WARNING SIGNS Medical conditions such as mild dizziness, nausea and fever are usually not of concern when dealing with a healthy individual, but consider these warning signs as serious for elderly, pregnant women or individuals with diabetes or heart disease. Obviously, take chest pain, fainting and seizures seriously no matter how old the victim is.

In addition, protect yourself by always having critical information about yourself available: Contact info, doctor, allergies, medications and past medical history. Come to think of it, these would be really good questions for you to ask of all your family members, type it up and laminate it. Perfect holiday gift!

are available even when out of cellphone range. For more information, visit www. americanheart.org/ cprmobile

Most importantly, learn CPR and basic airway support (unbutton a collar, open the jaw). If a patient is faint or ill, lay them down, put their feet up and if they’ve fallen or potentially fallen, keep them still and their neck in line. Don’t ever apply a tourniquet. Leave that to the pros. And remember the most valuable first aid kit you have is to remain calm and use your mobile phone to dial for help. Work within your comfort level – never beyond.

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From top: © istockphoto.com / Terry Wilson, Jeffrey Hochstrasser

ERS • OLD T LIEV S RE H

To start with, a mobile phone – don’t be afraid to use it. Most first aid kits are equipped with Band-Aids, bandages, antiseptics and perhaps simple medications such as Tylenol or ibuprofen. In addition, be sure to add scissors, an ice pack, triple antibiotic or petroleum jelly (keeps wounds from sticking,) and a bandana or old T-shirt (this can come in very handy as a sling). Other items to add, for style points, would be a basic antihistamine (benedryl) and of course duct tape – great for holding splints together and adhering bandages (but not recommended for wound closure). Parents, think about your own kids too and pack some pediatric dosages.

health and wellness | By Jody Krukowski, n md

Having a well-stocked first aid kit is a necessity for every household. Pharmacies and grocery stores nationwide offer prepackaged kits ready to purchase but what if Or what if you would rather use lotions that are gentle on the skin as well as healing?

IGNATIA • AL • O OE L IL

you prefer to use all natural products?

ARNICA MON • TA A R VE

FIRST AID

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>FOR THE SKIN

Calendula - Calendula officinalis is a well-loved herb that is useful for many body complaints. It is an anti-inflammatory and anti-microbial herb that reduces healing time for many minor cuts and scrapes. Topically, calendula can be used to aid in healing of wounds, burns, bruises, and rashes.

Aloe - Aloe vera is commonly found in deserts across the U.S. It’s known for its ability to calm ulcers and inflammation both internally and externally. Aloe gel contains a component called glucomannan which has been studied for its amazing anti-inflammatory and anti-microbial actions. In fact, aloe gel has also been noted for its ability to reduce or prevent scar formation after burns and other skin injuries.

Arnica - Arnica montana. Traumeel is a homeopathic formulation whose main ingredient is Arnica montana. Arnica has been successfully studied for its ability to help control pain, swelling, and bruising from common household injuries. Traumeel is also available in an ointment form which is better suited to relieve minor muscle pain and inflammation from working out or sporting injuries.

From top: © istockphoto.com / Judy Picciotto, Miroslav Tolimir

carpet cleaners it seems that every aisle at the grocery store offers some alternative and natural products for everyday use. It only makes sense that we should consider transitioning some of our first aid supplies to products that are less harmful and, in some cases, even less expensive. Today, one can find many overthe-counter natural alternatives that can be used for common household injuries.

• GINGER • INT O S RM C

Interest in complimentary, natural and alternative medicines continues to grow. From cough syrups to

>BIGGER BOO-BOOs

NDULA • P ALE E P •C P

Arnica Montana is a must for any emergency or trauma situation. The remedy comes from the European flowering plant and contains the active ingredient helenalin. As stated earlier, in its homeopathic preparation, Arnica is a safe remedy commonly used for strains, sprains, and bruises. It can be given to help reduce pain and inflammation associated with most injuries including broken bones and surgical procedures. For this reason, Arnica is often thought of as the “emergency room” remedy.

Rhus Toxicodendron – This homeopathic remedy is simple. It is made from poison ivy, therefore, it treats poison ivy. Similar to the idea of how a vaccine contains some of the disease it is meant to prevent, the antidote for poison ivy is in the plant and is accessible through its homeopathic preparation. Apis Mellifica – Apis is a homeopathic remedy prepared from honeybees. This remedy works best for stinging pains involving redness, swelling and heat. Because it is made from the honeybee, Apis is often used to counteract the effects of bug bites that involve stinging actions, especially those of bees.

Oscillococcinum –‘Oscillo’ for short – is a French homeopathic remedy that dates back to 1925. If the remedy is taken promptly at the onset of flu symptoms, Oscillo helps to reduce the severity and shorten the duration of the flu symptoms.

NATURALLY

>TUMMY TROUBLE Ginger - Zingiber officinalis is an aromatic and warming herb that is useful for digestive complaints like nausea, gas, bloating and colic. Ginger root is found in the produce department and can be grated fresh for a delicious tea. If you’re not a tea kind of person, don’t worry. Ginger is so popular that it is also available in capsule form. Peppermint – Mentha piperita is a sweet and cooling herb. This makes peppermint a great choice for spasmodic conditions particularly within the digestive system. Peppermint has been clinically shown to be helpful for indigestion, nausea, irritable bowel and even with colds or flu. Similar to ginger, peppermint can be prepared as a tea or taken as a capsule. Nux vomica – This homeopathic remedy is derived from the plant Strychnos nux vomica = Poison-nut or Strychnine tree. The homeopathic preparation of Nux vomica safely treats nausea and vomiting and has been used successfully for several hundred years. ** HINT – How to decide between ginger and peppermint when you have tummy troubles? Ancient Chinese Medicine has the answer and it’s in the tongue! If your tongue looks pale and/or has a white coating then ginger is the one for you. If, on the other hand, the tongue is red, swollen or has a yellow coating, then use peppermint instead!

Echinacea Goldenseal Propolis Throat SprayAlmost everyone today has at least heard of Echinacea and its claimed ability to prevent and lessen the duration of the common cold. Goldenseal is an herb that can be summarized as a blood cleanser making it effective in fighting common bacteria. And Propolis, the plant material collected by bees, works as an antiseptic with soothing and healing properties. When these three ingredients are combined, they work extremely well to alleviate the symptoms and treat the common sore throat.

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>COLDs and FLU

health and wellness

exposing

lyme disease A little awareness about ticks goes a long way

My mother is not what you would call an “outdoorsy” person. For instance, I’d never imagine her taking a hike in the wilderness where mysterious insects might be lurking. So when she called recently with the news, “I’ve contracted Lyme disease,” I was shocked! I quickly learned that the illness isn’t just for outdoor adventurers. In fact, according to the Lyme Association of Greater Kansas City, people have been infected with Lyme and other tick-borne diseases throughout the KC metropolitan area. This was news to me! Lyme is the leading tick-borne disease in the U.S., with more than twice as many cases being reported today than a decade ago. It’s caused by bacteria being transmitted to humans through infected ticks. Contrary to popular belief, any common biting tick can carry Lyme (not just black-legged deer ticks). And according to the local Lyme association, it’s dangerous to assume that this disease is confined to certain areas like the Northeast. “Many medical people in this part of the country say, ‘We don’t have Lyme disease here,’” says a board member from the Lyme Association of Greater KC. “I ask them why we get over three-hundred hotline calls and many hits on our Web site each year.”

Cases have been reported in all 50 states and most parts of the world. (My mom was bitten during a vacation to Martha’s Vineyard – something travelers should always keep in mind.) Telltale Signs and Symptoms Because these ticks can be as small as a poppy seed, people are often unaware that they’ve been bitten. The disease also has an incubation period of 2-32 days, frequently delaying symptoms and making it difficult to diagnose. Early signs

may include a red expanding bull’s-eye shaped rash followed by flu-like conditions – stiff neck, sore muscles, fever, headache, fatigue, chills, swollen glands and body aches. However, some people will not present these symptoms at all. If the infection is not treated, severe joint pain and swelling may develop in the weeks and months to follow. In some cases – even years later – neurological disorders arise including difficulty concentrating, changes in mood or sleep habits and memory loss.

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By Paige DeRuyscher

health and wellness

When visiting wooded areas n Wear

insect repellent containing DEET n Wear long pants tucked into boots with a long sleeved shirt (light-colored clothing helps to spot dark ticks more quickly) n Regularly examine clothing, children and pets for ticks n After spending time outdoors, always check cozy places: between toes, behind knees, groin area, scalp, armpits, neck, belly button, in and around ears.

Effective Tick Removal Ticks should be removed gently and saved for later identification. The safest way to do this is to slide something under the tick and pull it straight out slowly, allowing the tick about a minute or two to release itself. A credit card-type object works well; cut a small V-shape in the card and come up under the tick. Try to NEVER use

tweezers as this can push the bacteria from the tick into the blood stream. The local Lyme association (www.lymefight. info) offers a small kit that includes a tick removal tool, magnifying glass, alcohol wipes and an illustrated tick identification card. Reduce Your Risk Remember that ticks are carried by birds, mice, deer and other small animals found right in your backyard. Children are at the highest risk of being bitten because they often play in tick habitats. Fortunately, my mom is 100 percent symptom-free today. Our family doctor recognized the rash and early signs and treated her with an oral antibiotic immediately. However, it will take some people years to solve the mystery of this elusive disease, often dealing with chronic conditions that could have been prevented if the infection had been caught early on. You don’t have to give up outdoor fun to be Lyme-free. Just check for uninvited guests now and then and be sure to follow up immediately if you find something suspicious.

Resources The Lyme Association of Greater Kansas City An affiliate of the Lyme Disease Association located in Jackson, N.J. LDA provides support and Lyme Disease information to a wide range of associations. It is very active in providing resource data and technical data for local, state and federal governments. (913) 438-L-Y-M-E www.lymefight.info International Lyme and Associated Diseases Society www.ilads.org Lyme Disease Network www.lymenet.org – find support groups in Kansas and Missouri

Local Resources Carol Ann Ryser, M.D. Health Centers of America 5308 Longview Road Kansas City, MO 64137 816-763-9165 www.healthcentersofamerica.com

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Early Awareness for Successful Treatment The good news: Lyme disease can be treated successfully, especially when identified early. Although an antibiotic is the standard initial treatment, alternative remedies have also been developed. The infection can be tricky – often hiding throughout the body and mimicking other diseases like multiple sclerosis, lupus, chronic fatigue syndrome, fibromyalgia, Alzheimers, ALS, rheumatoid arthritis and others. For this reason, misdiagnosis is common and it is vital to see a medical professional who is well-informed about Lyme if you are at all concerned that you’re infected. The Lyme Association of Greater KC offers a hotline for questions or doctor referrals.

Osteoarthritis of the hip is the most common reason for a hip replacement. It is caused by the wear and tear of aging and causes the cartilage covering the joint surfaces to wear out, resulting in pain and stiffness. Other conditions that can cause destruction of the hip joint include loss of the blood supply to the head of the thighbone, rheumatoid arthritis, injury, infection and developmental abnormalities of the hip.

YOUR HIP JOINT Your hip joint

The hip joint forms where the top of the thighbone (femur) meets the socket of the pelvic bone. The hip must bear the full force of your weight and consists of two main parts: ◆ A ball (femoral head) at the top of your thigh bone (femur) ◆ A rounded socket (acetabulum) in your pelvis The bones of the hip joint are covered by cartilage that protects the bones while allowing easy motion.

◆

Treatment options NON-SURGICAL TREATMENTS: ◆ ◆

Muscles and tendons also play an important role in keeping the hip joint stable.

Diagnosis

The diagnosis of a degenerative hip starts with a complete history and physical examination ◆ X-rays will be required to determine the extent of the degenerative process and suggest a cause for the degeneration. ◆ Other tests may be required if there is reason to believe that other conditions are contributing to the degenerative process.

Physical Therapy Weight Control

SURGICAL OPTIONS: ◆

Surrounding the hip joint is the synovial lining, which produces a lubricant. Tough ﬁbers, called ligaments, connect the bones of the joint and hold them in place, while adding strength and elasticity for movement.

MRI scanning may be necessary to determine whether avascular necrosis is causing your hip condition. Blood tests may be required to rule out systemic arthritis or infection in the hip.

◆

Synovectomy: removing part or all of the joint lining, may be effective if the disease is limited to the joint lining and has not affected the cartilage Total Hip Replacement: The goal of total hip replacement is to reduce hip pain and improve the range of motion in the hip Minimally Invasive Hip Surgery: New surgical technique using smaller incisions with traditional hip implant components

When is hip replacement surgery right for you? ◆

◆

If you experience signiﬁcant pain and loss of function despite nonsurgical treatments. Typical patients have severe: ◆ Rheumatoid Arthritis ◆ Osteoarthritis ◆ Hip fracture

DANIEL FARRELL, MD

Computer assisted navigation technology Computer assisted navigation technology for orthopedic surgery is designed to allow a surgeon to align an artiﬁcial joint with precision within the mechanical axis of your lower extremity. Precise alignment is an important factor that may reduce joint wear and extend the life of the implant. Orthopedic navigation technology is similar to directional tracking systems used in cars and ships – it is, in effect, a global positioning system (GPS) for the surgeon. Infrared sensors placed in the operating room act like satellites constantly monitoring the location of markers and instruments placed along a patient’s anatomy. As a surgeon moves an instrument within a patient’s joint, the infrared

sensors calculate its position and smart wireless instruments instantaneously transfers the data to a computer in the operating room. This information is then displayed as an interactive model of the anatomy or “blueprint” that supplies the surgeon the optimum angles, lines and measurements needed to align the implant within the patient very precisely and accurately. This technology is based on mathematical formulas that has proven to be consistently very accurate and reproducible for the total joint patient. Computer-assisted surgery may allow for less-invasive surgical techniques which has several advantages, including: faster recovery, reduced length of hospital stay, less scarring, and reduced blood loss during surgery, and shorter postoperative physical rehabilitation.

Dr. Farrell specializes in Orthopedic Surgery. He received his MD at St. Louis University, in St. Louis, MO. He also holds a master’s degree in Exercise Science/ Emphasis in Biomechanics. Dr. Farrell understands the importance of painless functional mobility. He enjoys training and participating in the sport of triathlon. Dr. Farrell has completed over 500 successful computer assisted total joint arthroplasties.

BOARD CERTIFICATIONS AND ASSOCIATIONS ◆ ◆ ◆ ◆

American Board of Orthopaedic Surgery American Academy of Orthopedic Surgery American College of Sports Medicine Phi Epsilon Kappa Honor Society

CONTACT DR. FARRELL Overland Park Orthopedics, LLC Orthopaedic Surgery & Total Joint Replacement Overland Park Regional Medical Center 12200 W. 106th Street, Ste. 400 Overland Park, KS 66215 (913) 541-8897 info@overlandparkorthopedics.com

www.overlandparkorthopedics.com

complementary health

Made in the

Shade The social, economic of urban trees By Trieste VanWyngarden

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Raise your hand if you’ve done this: n Squeezed the tires as close to the curb as you can, in order to get six inches of shade from a small sapling in the parking lot. n Had a picnic under a big tree in the park. n Hung a tire swing from a huge branch. n Spent an afternoon breathing good oxygen, while raking leaves in the front yard. If you could answer yes to any of those things, or about a million other ways trees affect our lives here in Kansas City, then you’ve enjoyed the benefits of urban trees.

Urban vs. Rural

Bret Cleveland, certified arborist and owner of Urban Tree Specialists, defines urban trees as “a tree located around people and the areas people frequent. Whether the tree is in your front yard, on a walking trail, or on a golf course, it is an urban tree.” Urban trees are a whole lot more than ornamental. They provide proven social, economic and physical benefits, from energy savings to community development. Planting a tree may seem like a small thing, but it’s an investment in the future of your home, local businesses, neighbors and community.

and health benefits

health and wellness Better Breathing

Trees absorb the carbon monoxide created from exhaust and other fuels. In exchange, they produce good, clean oxygen. Their leaves trap allergens like dust, pollen, ash and smoke from the air, and provide cooling shade. In bulk, the shade that trees provide can actually decrease environmental temperature by keeping the sun off of heat-trapping asphalt. n 100 trees remove five tons of carbon monoxide per year. n 100 trees remove about 1000 lbs. of pollutants per year, including 400 lbs. of ozone and 300 lbs. of particulates. n An acre of trees produces enough oxygen for 18 people to breathe every day.

The best time to plant a tree is 20 years ago. The second best time is now. – Proverb

Businesses benefit in interesting ways from trees. Recent research shows that many business owners consider the urban forest as “an outdoor extension of a business’ customer service commitment” and sends a “message of care,” improving the company’s overall image. n 10% more: The amount customers are willing to pay if businesses are located on tree-lined streets. n 30% higher: The ratings in treed shopping areas for identical products also rated in shopping areas with no trees. n 23% more illnesses: Reported by workers without a view of nature from their desks, vs. those with a view of greenery.

Better Communities

It may be hard to believe, but the simple presence of trees helps us feel peaceful, secure and connected to our communities. n Trees reduce levels of domestic violence (Sullivan and Kuo, 1996). n Views of nature reduce mind and body stress (Parsons et. al., 1998). n Trees and plants absorb high-frequency noise, which is the most distressing noise to humans (Miller, 1997). n Trees are a necessary part of the ecosystem for birds and small animals.

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Better Business

Better Property Values

The presence of trees creates a friendlier sense of community in neighborhoods and generally increases property values. n Each large front yard tree adds 1 percent to the sale price of a home. n Large specimen trees can add 10 percent or more to property value. n Strategically placed trees can reduce summer cooling and winter heating costs by as much as 30 percent.

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So, you’ve got trees and you love them. How do you care for them? According to Bret Cleveland, fall is the perfect time to care for your existing trees, and plant new ones. The keys to keeping your healthy trees around for a long time, he says, are pruning and insect control. Pruning lightly and correctly during the first 10 years of your tree’s life will set it up for success. Proper pruning creates a stronger, sturdier structure for the tree, and reduces the chance of falling limbs during severe winter weather. Healthy, well-pruned trees will produce more fruit than trees that aren’t pruned.

planting tips You don’t need a green thumb to plant a tree – just a seedling and a few wise words from the Missouri Department of Conservation: n Plant your trees as soon as possible after receiving them. n Always carry seedlings in a bucket half-full of water or wet packing material such as moss. Don’t allow seedling roots to dry out. But don’t store trees with their roots in water. n Dig holes as deep as the root systems. n Plant the seedlings at the same depth they grew at the nursery or slightly higher. n Make sure the roots are spread out and are not bent or crowded. n Pack the soil firmly around the roots to close air pockets. n Choosing the right tree and location for planting are important. A majority of trees thrive in full sun, but certain trees, such as the dogwood, prefer shade.

What should you plant? The Missouri Department of Conservation Web site has a list of recommended trees for planting in the area, including: n Conifers such as Bald Cypress, White Pine, Eastern Red Cedar and Norway Spruce n Flowering trees such as the Cherry, Crabapple or Dogwood; Magnolias or Eastern Redbud n Large shade trees like Kentucky Coffee tree, Oak, Hackberry or Sugar Maple Visit www.mdc.mo.gov for the complete list.

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Resources

n Visit

Bret Cleveland at urbantreekc.com or call 816-214-8327. – to find other quality arborists in your area n heartlandtreealliance.org – all-around good site for general tree care questions n grownative.org – another Missouri Department of Conservation project, full of information for living in a leafy green environment n Read even more about the benefits of trees at lhhl.illinois.edu.

n treesaregood.com

Prune, Prune, Prune

complementary health

the root of the problem Planting a tree is a great step to improving our environment and daily lives, but to get the true value and long-term potential out of your trees, be an advocate and sometimes critic about planting your trees. Tree after tree, all too often it’s all about getting down to the root of the problem. Big pun intended and it all starts with planting your trees properly and continually investigating once in the ground. Everyone instinctively looks up, sees a tree turning color early, spots on the leaves, holes in the bark or a number of other symptoms. Is it an insect, a disease or something that weakened

By Bret Cleveland

the tree, leaving it susceptible to the problem? Diagnosis generally begins by looking down – more often than up, on trees under 20 years old. If the tree is having problems above ground, it could very well be stressed by what’s going on with the roots. Several factors encourage the root problems, but planting height is most often the culprit. If you can’t see the root flare of the tree or it looks like a telephone pole coming out of the ground/mulch, do some investigating or call a qualified arborist to do it for you. Improper planting height can lead to much slower growth rate, reduced vigor and too often, early death just

when the tree is starting to provide the benefits you were hoping to receive. Visit http://mdc4.mdc.mo.gov/Documents/13641.htm for a great article by Ann Koenig, April 2005 Missouri Conservationist, relating to improperly planted trees. Follow the guidelines to make sure all your trees are planted properly. Don’t assume your trees were planted or will continue to develop properly. Do some investigating, provide proper care and furnish some oxygen and shade for the next generation. Bret Cleveland is an ISA Certified Arborist – MW 4393A; Urban Tree Specialists

Now is the perfect time to enhance your landscape with our beautiful, locally grown trees. Call now for a free consultation with one of our professional landscape designers.

Kansas City’s premier residential landscaping company – making Kansas City beautiful since 1965. • Water Features • Patios • Seeding & Sod

12421 Santa Fe Trail Drive, Lenexa, KS 66215

913-888-2400

www.hermeslandscaping.com

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health and wellness

Improve your real

Dental age How important is flossing? It can seriously affect your overall health

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By Andrew Moore, DDS

On TV the other night, I watched Dr. Oz on Oprah discussing “your real age.” Through a series of questions about diet, exercise and social habits, Dr. Oz and his co-author, Dr. Michael Roizen, have developed a formula to determine your real age. For example: an overweight smoker who does not exercise might have a real age decades higher than her actual age. The reverse can be true for a health conscious person who exercises regularly. One of the questions on the real age assessment asks, “Do you floss?” According to their data, Dr. Oz said that flossing adds two years to your life. At first this might sound like something your dental hygienist tells you to keep you flossing. However, the more dentists learn about flossing and periodontal health, the more we understand there are definite links to overall health. Over the past two decades, much research has been done on the link between periodontal disease and other systemic diseases. According to the American Academy of Periodontology, researchers have found people with periodontal disease are almost twice as likely to suffer from coronary artery disease than those without.

Medical doctors have now taken note of this staggering statistic. Physicians and surgeons are much more interested in what is going on inside a person’s mouth than they were a decade ago. Periodontal disease is considered a chronic infection. If the body is fighting this infection, the success rate of joint replacement surgery, as well as other operations or procedures, can have a higher failure rate. In a recent study published by the American Journal of Cardiology and the Journal of Periodontology, cooperation between dentists (specifically periodontists) and physicians, was highlighted. It recommends that “physicians managing patients with cardiovascular disease (the leading killer of men and women in the United States) evaluate the mouth for basic signs of periodontal disease.” This includes significant tooth loss, visual signs of oral inflammation and receding gums. “Both periodontal disease and cardiovascular disease are inflammatory diseases, and inflammation is the common mechanism that connects them,” says Dr. David Cochran, D.D.S., of the AAP. So if you are one of the nearly 75

Periodontal disease Gum diseases, including gingivitis and periodontitis, are serious infections that, left untreated, can lead to tooth loss. The word periodontal literally means “around the tooth.” Periodontal disease is a chronic bacterial infection that affects the gums and bone supporting the teeth. Periodontal disease can affect one tooth or many teeth. It begins when the bacteria in plaque (the sticky, colorless film that constantly forms on your teeth) causes the gums to become inflamed. When inflammation occurs normally, chemicals from the body’s white blood cells are released to protect us from foreign substances. Sometimes, however, the white blood cells and their inflammatory chemicals cause damage to the body’s tissues.

Prevention: Floss! Caring for your teeth involves more than just brushing them. Flossing removes the plaque and food from between the teeth and below the gum-line that your toothbrush is simply not able to reach. Most dental professionals recommend that you floss a minimum of once a day, but would really prefer to see their patients flossing twice a day.

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ÂŠ istockphoto.com / Dori Oconnell

Healthy habits A recent study in Japan has concluded that those who regularly drank green tea had superior periodontal health than those who consumed less green tea.

health and wellness Local Resources

Halloween swap meet

McKnight and Oliver Periodontics 2200 W. 75th St., Prairie Village, KS 66208 913-649-4978

Looking for a healthy alternative to all those sweets collected around Halloween? Smiles Change Lives is hosting a Candy Exchange at the downtown City Market (5th and Walnut) on Sunday, Nov. 1, from 10 a.m. to 2 p.m. Kids surrender some candy in exchange for prizes and activities at the event. The candy is shipped to troops overseas, and Ace Scales will make a donation to Smiles Change Lives equivalent to the weight of candy collected. The more you bring, the more you help this local charity brace kids for a better future. Visit www.smiles changelives.org/ candyexchange or call 816-421-4949.

Foundations Periodontics Catherine A. Mowry, D.D.S. J. Kevin Mowry, D.D.S., M.S. 8704 Bourgade St., Suite 100, Lenexa, KS 66219 913-894-9962

percent of Americans affected by periodontal disease, what should you do? First, step up the brushing and flossing. However, this alone will not resolve the disease. Next, see your dentist. General dentists are trained to treat periodontal disease. Periodontists are trained specifically in this area. Your general dentist might refer you to a periodontist, or many patients “self-refer.” The most common non-surgical treatment for periodontal disease is scaling and root planning. This procedure is a careful cleaning of the root surfaces to remove plaque and calculus from periodontal pockets. It also smooths the tooth root to remove bacterial toxins.

Close follow-up is the key. Maintenance of periodontal disease is very “patient specific” and treatment is individualized. A person’s genetics, health and home care are all factors to consider when treating a patient with periodontal disease. The good news: Thousands and thousands of Americans are successfully maintaining their periodontal health, thanks to the help of education and their dental provider. In a day when so many Americans are becoming increasingly concerned about health, appearance and quality of life, you owe it to yourself to preserve your oral health. Who knows, it may add two (or more!) years to your life.

Dr. Stanley L. Wint/ Dr. Tanu Satheesh 10870 Benson St., Bldg 21, #2100, Overland Park, KS 66210 913-451-6158 Jeffrey Hambleton 1440 Wakarusa Dr., Suite 300 Lawrence, KS 66049

Risk factors

warning signs

n Tobacco

n Gums

smoking or chewing n Systemic diseases such as diabetes n Some types of medication such as steroids, some types of anti-epilepsy drugs, cancer therapy drugs, some calcium channel blockers and oral contraceptives n Bridges that no longer fit properly n Crooked teeth n Fillings that have become defective n Pregnancy or use of oral contraceptives

that bleed easily swollen, tender gums n Gums that have pulled away from the teeth n Persistent bad breath or bad taste n Permanent teeth that are loose or separating n Any change in the way your teeth fit together when you bite n Any change in the fit of partial dentures n Red,

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periodontal disease

A beAutiful smile cAn mAke you more

loveable, successful and happy! We’ll prove it to you!

4831 West 136 St, Suite 200 • Leawood, KS 66224 Proudly serving Johnson County for over 20 years

913-685-2171

www.primodentist.com

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complementary health

Give thanks for

WINE Try some great wines with your holiday celebration By Michael A. Levine liquor store. When in doubt about your group and their tendencies toward white or reds (or if you really want to win over your guests with quality options), you can always serve sparkling wine as a starter or even throughout the meal. You might want something even bolder with a balance of richness and acidity that will certainly compliment a holiday meal from appetizers through your turkey as another option (my table tends to have four to six options each year). For the free thinkers who serve beef, game or roast goose, you can certainly graduate to big reds; I especially like the wines from the Northern Rhone (Paul Jeune’s Cotes-du-Rhone ($20) or even a Right Bank Bordeaux ($25+) with their earthy, gamey flavors. I prefer these old world versions over the ripe, higher alcohol and slightly sweeter Shirazes (same grape as Syrah) from Australia and or California. I hope whatever your entree, that your holiday season is filled with the joy that comes from good food, wine, friends and family. And as always: drink what you like and like what you drink!

For a traditional turkey dinner, choose good crisp whites and reds with low tannin and high forward fruit. Drier-style Rieslings work well, especially the crisper Kabinets, Qbas and some Spatlese from either Mosel or Rhine River Valleys. The crisp apple/pear fruit matches well with savory sage stuffing/dressing. Look for producers like J.U.H.A. Strub (Nierstein, $20), Selbach ($15) or Max Richter ($20). If you are doing a mushroom or an earthy style of dressing/stuffing, try a Beaujolais (French Pinot Noir) with its grapey intense flavors or a new world Pinot Noir: Grayson Cellars ($15) or Ramsey ($20) from California, Foris ($15) from Oregon or maybe a Cotes-du-Beaune from Burgundy with their strawberry and raspberry fruit flavors and aromas and a hint of spice. These pick up deeper flavors given by the heartier dressings, stuffings and gravies. A great Prosecco is a light frothy alternative and producers like Nino Franco, Mionetto (and its bottle cap top) and Tenuta S. Anna make affordable offerings between $8 and $15 a bottle. Champagne lovers should be thrilled with the affordable Charles Ellner Reserve Brut ($45 a bottle), which is gaining momentum in this area. There’s also Cava from Spain, plus countless sparkling wines from California, New Zealand and Australia. Speaking of down under, the Aussies do a stellar version of sparkling Shiraz that can serve as both your starter bubby and red wine for dinner. Producers such as Rumball (a concoction of effervescence and dark fruit for around $25), or Fox Creek’s Vixen (with its almost meaty quality and softer carbonation for around $15) are great choices.

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Let’s face it, the big question over the next few weeks (or months) is, “What do I serve with turkey?” There are lots of answers to this age old question, but many of them depend on what you are doing to your big bird. It always amazes me how easy it is for people to match wine with chicken and yet are lost when it comes to turkey. It’s just a bigger bird! Most of these fowl are commercially farm raised and bred for larger amounts of white meat, so a lot of the wild gamey flavors that are inherent have been systematically reduced. Those of you who buy “fresh kill” birds from a local farmer or farmer’s market will have a little more flavor to deal with and a little more dark meat as well. So it’s all good! These recommendations for pairing wines with the holiday feast are just that: recommendations. If you feel adventurous, you can try almost anything because chicken, turkey, even Cornish game hens are fairly neutral in flavor. What gives these items their flavor are the sauces (dressings) and herbs and spices you use to prepare them. If you are not sure about what to serve for wine, ask a knowledgeable staff person at your local wine shop/

What to buy

For 86 years, the Ball family has helped

Pick up your FREE copy of Enhance magazine at your local Hen House store!

www.henhouse.com

for locations and special events

your family make holiday memories. In 1923, Sidney and Mollie Ball started a small neighborhood grocery store on the corner of 16th and Stewart streets in Kansas City, Kansas. That two-person team planted roots in the community that have grown into 29 stores throughout the metropolitan area in the form of Hen House Markets and Balls Price Chopper stores. This holiday season, let our family help your family create lasting holiday memories.

Hen House Holiday Celebration

Friday-Sunday, Nov. 6-8 Pick up your FREE REUSABLE BAG, which you can fill with lots of FREE SAMPLES! Plus, receive hundreds of dollars in savings on your favorite products! Welcome in the holidays with this entertaining event – free samples of many of your favorite brands, exciting chef competitions, live cooking seminars, celebrity speakers, hourly giveaways, plus the Purina® Incredible Dog Team and so much more!

Featuring celebrity chef Katie Brown from PBS’s “Katie Brown Workshop”

Overland Park Convention Center, $5 admission fee

Learn more at www.henhouse.com and click on Holiday Celebration

health and wellness By Daniel Farrell, M.D.

facts about

calcium and vitamin d

Adequate dietary intake of calcium and vitamin D are important for bone health. Calcium requirements: n Males and females 9-18 years: 1,300 mg per day n Women and men 19-50 years of age 1,000 mg per day n Pregnant and nursing women up to age 18: 1,300 mg per day n Pregnant and nursing women 19-50 years: 1,000 mg per day n Women and men over 50: 1,200 mg per day The recommendation for vitamin D is 200-600 IU (International Units) per day.

exercise regularly

Weight-bearing exercises such as walking, jogging, hiking, climbing stairs, dancing, treadmill exercises and weight lifting are probably the best exercises for treating osteoporosis. Resistance type muscle training may be more beneficial for the development and maintenance of bone density and bone mass. Over the past 10 years, nearly 25 cross-sectional and longitudinal studies have shown a direct and positive relationship between the effects of resistance training and bone density.

ÂŠ istockphoto.com / Nicholas Monu

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Your bones are the foundation of your existence. The meaning of our lives is based on the movement and freedom we have in our environment, and our movement and force we have is based on the strength of our bones. One disease that will affect most of us in our lifetime is osteoporosis, which is a disease of progressive bone loss associated with an increased risk of fractures. The term osteoporosis literally means porous bone. The disease often develops unnoticed over many years, with no symptoms or discomfort until a fracture occurs. Osteoporosis affects 28 million Americans and contributes to an estimated 1.5 million bone fractures per year. One in two women and one in five men older than 65 years will sustain bone fractures caused by osteoporosis. Many of these are painful fractures of the hip, spine, wrist, arm and leg, which often occur as a result of a fall. Performing even simple household tasks can result in a fracture of the spine if the bones have been weakened by osteoporosis.

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Osteoporosis 03

life changes Orthopedic surgeons tend to diagnosis people with osteoporosis because of the type of fractures that occur with this population. People with wrist fractures or compression spine fractures change their lives in a positive way because osteoporosis was diagnosed. Taking walks instead of driving the car, hiking and mountain biking, and gym memberships for resistance training and weight lifting. Taking advantage of the untapped resources of a reputable gym can change your world. Todayâ&#x20AC;&#x2122;s fitness centers have professional personal trainers who are experts in the study of movement of the human body and the forces the

body produces. All of this structure and function is based upon bone and joints or our skeletons. These body scientists can help you prevent fractures of all type including the dreaded hip fracture. More than 353,000 people are hospitalized for hip fractures each year. The total cost in medical bills and lost income resulting from hip fractures is more than $12.6 billion a year or an average of $37,000 per hip fracture. Close to 90 percent of hip fractures are among persons 65 and older. Women over age 65 have a one in five chance of having a hip fracture during their lifetime.

itâ&#x20AC;&#x2122;s up to you Small but calculated steps can change your overall health and are easily within your grasp. Walk to the library to read about resistance exercise. Select fresh fruit and vegetables at your local produce market, incorporating important vitamins and minerals for bone health. Take care of yourself â&#x20AC;&#x201C; that is the most important decision you will ever make.

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health and wellness

Treating Varicose Veins is covered by your insurance when you use an approved provider like the Vein Clinic of Greater Kansas City.

OSTEOPOROSIS

The most important principle in the treatment of osteoporosis is prevention. Obtaining peak bone mass early in life and preventing postmenopausal re-absorption are important goals in fighting osteoporosis. Peak bone mass is dependent on adequate calcium and vitamin D intake, normal menstrual status, and appropriate exercise. Peak bone mass is achieved by age 25. Bone is an incredibly dynamic tissue. It essentially rebuilds itself yearly from two metabolically active classes of cells that directly affect bone metabolism. Osteoblasts are the bone builders of the skeleton, laying down bone at a steady rate if all the machinery is in place. The osteoclasts are cells that act to breakdown bone or re-absorb bone to produce calcium and other minerals for normal body function such as nerve conduction and muscle contraction.

Vein Clinic of greater kansas city

913-541-3377 | www.veinKc.com

10600 Quivira Rd, Suite 240 | Overland Park, KS

Charles E. Stuckey, M.D., F.A.C.S. Craig D. Barbieri, M.D., ACP, ABPh, AAFP

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dietary solutions

Dietary sources of calcium include dairy products, broccoli, tofu, orange juice, herring and rhubarb. Calcium is best assimilated when taken throughout the day in small portions. Planning meals with fruits and vegetables are necessary to obtain 1,500 mg of calcium a day from food products. Dietary supplements with calcium carbonate can be helpful. Vitamin D is a fat soluble product that is essential for calcium absorption. National Institutes of Health recommends between 400 and 800 units of vitamin D daily. Care should be taken not to overdose vitamin D because of risk of development of kidney stones, nausea and complications of the hypercalcemia. Much of the medical treatment of osteoporosis is based on antiresorptive agents that act directly or indirectly on the osteoclasts. They are targeted at slowing down the cells that breakdown bone or resorb bone. Estrogen, Calcitonin and bisphosphonates are families of drugs that may be used by your physician to treat osteoporosis. There are several new drugs designed to directly stimulate bone forming cells (osteoblasts) with promise of helping to prevent fragility fractures.

prevention

health and wellness

The science of

Sweetness Satisfying a sweet tooth can affect your health

inhibiting the release of growth hormones, which in turn depresses the immune system. But researchers and health advocates on both sides present compelling evidence to the ongoing debate over natural or artificial. Either way, one thing is for sure – sweets are one thing many of us have a difficult time living without. Sugar’s effect on our health We’ve known for decades that sugar depresses the immune system. But it wasn’t until the 1970s that Linus Pauling realized that white blood cells need vitamin C in order to destroy viruses and bacteria, forming the theory that high doses of vitamin C will help combat colds. When too much sugar is ingested into the blood stream, glucose and vitamin C are forced to compete with one another – more glucose, then, means less vitamin C allowed into our cells. And the common cold is only the beginning of health

concerns around sugar. Simple sugars have been known to aggravate asthma, provoke personality changes, nourish nervous disorders, grow gallstones and invite cardiovascular disease. Because sugar lacks minerals, vitamins and fiber, researchers at both the American Dietetic Association and the American Diabetic Association agree that sugar in the United States is one of three leading causes of degenerative disease. Although honey is often considered useful as an antimicrobial agent and antioxidant, nutritionists point out that honey has the highest calorie content of all sugars with 65 calories/tablespoon, as compared to 48 calories/tablespoon in table sugar. These increased calories are likely to cause increased blood serum fatty acids, weight gain and greater risk of more cavities.

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Most of us know what it means to have a sweet tooth. As one of the five basic senses, sweet is almost universally regarded as a sense that delights. Foods rich in simple carbohydrates, such as sugar, are commonly associated with sweetness. However, other natural and artificial sweeteners will also satisfy a sweet tooth. Sugar as a basic food carbohydrate primarily comes from sugar cane and sugar beet, but also appears in fruit, honey, sorghum, sugar maple and many other sources. The average American consumes two to three pounds of sugar per week, which is not surprising considering that highly refined sugars in the form of sucrose (table sugar), dextrose (corn sugar) and highfructose corn syrup are processed into many everyday foods, including bread, cereal, mayonnaise, ketchup and sauces. Arguably, one of the drawbacks to sugar is that it raises the body’s insulin level,

By Kerry HInrichs

health and wellness

A sugar substitute is a food additive that duplicates the effect of sugar in taste, but generally has less food energy. Although sugar substitutes can be both natural and synthetic, those that are not natural are often referred to as artificial sweeteners. In the United States alone, the US Food and Drug Administration has approved five intensely sweet sugar substitutes for use in food. They are saccharin, aspartame, sucralose, neotame and acesulfame potassium. Although there is ongoing controversy over whether or not artificial sweeteners pose health risks, any food additive must be approved by the FDA, which publicizes a Generally Recognized as Safe list of additives. Artificial sweeteners are chemicals or natural compounds that offer the sweetness of sugar without as many calories. Because the substitutes are much sweeter than sugar, it takes a much smaller amount to create the same sweetness. Products made with artificial sweeteners have a much lower calorie count than those made with sugar, so they are often used as part of a weightloss plan or a plan to maintain a desired weight. Artificial sweeteners are often claimed to cause a variety of health problems, including cancer. According to the National Cancer Institute, however, there is currently no scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer. Others argue, however, that though the conclusive evidence is missing, it’s what we don’t know about them that is concerning. For example, a test tube study published last year by researchers at

the University of Liverpool showed that aspartame could be toxic when mixed with yellow food coloring – a combination found in many processed snacks. The study doesn’t necessarily conclude that aspartame is harmful to humans, but it also does not conclude that chemical additives should in any way be considered safe.

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sugar substitutes

health and wellness

sugar substitutes: breaking it down Several artificial sweeteners have made their way into daily diet over the past few decades. Most are recognized under a trade name. Sucralose Splenda® is the trade name for sucralose, a synthetic compound discovered in 1976 by British scientists seeking a new pesticide formulation. Though Splenda® is widely regarded as the most common artificial sweetener on the market today, its predecessors, including Sweet ‘N Low®, Equal® and NutraSweet®, made the same claims – as sweet as sugar but no calories, no surge in insulin and no side effects or long-term health damage. While many experts agree this is the better choice over natural sugars, there are plenty of responsible experts who disagree, citing that there is no way to know for sure what amount of the chlorine found in Splenda® stays in the body and what amount flushes out.

Aspartame Sold under the trade names of NutraSweet® or Equal®, aspartame is thought to be a significant cause of fatigue for many people. In fact, the Center for Disease Control is now recognizing that people suffering from chronic fatigue syndrome often improve after discontinuing NutraSweet® use. Further studies have shown that aspartame contains potentially toxic ingredients and may actually increase appetite. Aspartame is found in processed foods, including many diet sodas. NutraSweet® also makes neotame, though it is not available as a tabletop sweetener.

Saccharin Sweet ‘N Low® – the trade name for saccharin – like many others, is calorie free, does not raise blood sugar levels and is 200 to 700 times sweeter than sucrose. Out of the five FDA approved nonnutritive sweeteners, saccharin is often noted as the safest. Some say, however, that it should not be ruled out as a weak carcinogen, and because it belongs to a class of compounds often causing allergic reactions to those who cannot tolerate sulfa drugs, those with allergies should use with caution. Reactions for these individuals can include headaches, breathing difficulties, skin reactions and diarrhea.

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Acesulfame-K Marketed under the brand names Sweet One®, Sunette® and Sweet ‘N Safe™, many experts believe this to be the most inadequately tested of all artificial sweeteners. The additive is proven to cause cancer in laboratory animals, which means it may increase cancer risk in humans. The sweetener is used primarily in soft drinks, baked goods, gelatin desserts, puddings, coffee, tea and non-dairy creamers.

health and wellness

The Truth About High-Fructose Corn Syrup High-fructose Corn Syrup: HFCS has certainly raised eyebrows among health advocates. The syrup is produced by processing cornstarch to yield glucose, and then processing the glucose to produce a high percentage of fructose. The process is quite complicated and, as many argue, quite unhealthy. Though it costs less to make and yields higher profits for food producers, the vats of fermenting liquid, fungus and chemical tweaking that go into producing high-fructose corn syrup invite many to wonder how and why geneticallymodified foods make it into our diets at all. Opponents claim that while every cell in the body can metabolize glucose, fructose can only be metabolized in the liver, which creates a “fatty liver.”

Though raw sugar, white sugar, brown sugar and confectioners sugar all start from the sugar cane, the way it is processed plays a significant role in the type of sugar that makes it into our foods and beverages. Raw Sugar Sugar cane is initially pressed and the juice is mixed with lime to achieve the desired ph balance and to purify it. The resulting liquid is reduced through evaporation and the sugar crystals are separated. It is then dried further to produce granules. The brown color of raw sugar is due to the presence of molasses.

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Brown Sugar Brown sugar is refined white sugar with molasses syrup mixed in, and then dried again.

Confectioners Sugar Confectioners (powdered) sugar consists of much finer particles than granulated sugar and contains cornstarch, to prevent caking.

White Sugar Raw sugar syrup is mixed with a heavy syrup and run through a centrifuge to take away the outer coating of the raw sugar crystals. Phosphoric acid and calcium hydroxide are added to the juice, which then combine to trap impurities. The resulting syrup is filtered to remove molasses and then crystallized a number of times under a vacuum. It is further dried to produce the refined white sugar we see in stores.

Five Reasons to Avoid HFCS n Diets

high in fructose can accelerate the aging process. n Fructose interacts with oral contraceptives used by women, elevating the body’s insulin levels. n Fructose causes a deficiency in copper in our bodies and inhibits metabolism. Copper deficiency leads to bone fragility, anemia, deficiencies of the connective tissues, arteries and bones, infertility, heart arrhythmias, high cholesterol levels, heart attacks, and an inability to control blood sugar levels. n Contributes to weight gain, since it stops our brains from receiving the signal that we are full. n All fructose must be metabolized in the liver, which can lead to cirrhosis – a disease typically found in alcoholics. Source: Thefitshack.com

sugar variations

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History of sugar n Indians

sweeteners and diabetes

Stevia Unlike many other natural and artificial sweeteners, stevioside (known as stevia) is considered a food supplement. Stevia comes from the leaves of the stevia plant, and was originally introduced for food use by the Japanese government in the 1970s. Championed by natural food advocates in the United States and worldwide, stevia has a slight bitter aftertaste and provides 250 to 300 times the sweetness of sugar, without the calories. Though the FDA has not yet approved the use of all forms of stevia, it has been used as a sweetener in South

America for hundreds of years. Reported medical benefits include helping in the treatment and management of obesity, a negligible effect on blood glucose levels, and alleviating high blood pressure. To date, no evidence of any adverse reactions have surfaced in Japan, where stevia is most commonly used as a sweetener and food additive. The FDA maintains, however, that toxicological information on stevia is too inadequate to determine its complete safety for consumption by the general public. In 2008, the FDA did approve the use of Truvia™ Rebiana, a high-purity ingredient derived from the best tasting part of the stevia leaf. Agave Nectar This “syrup” from the sap of a large, slow-growing succulent farmed in Mexico comes from several species of agave. It is made by taking juice from the agave’s core, filtering the juice by using enzymes, and then heating it. Though the nectar has a neutral taste and a smooth consistency, it is similar in calorie count to sugar. Proponents are fond of the fact that the nectar is plant-derived but does not exploit bees and is not known to be sprayed with pesticides. Opponents warn that, depending on how it is processed, it may not be low on the glycemic scale.

Honey n Honey

is a sweet aliment produced by honey bees. Some honey bees may travel as far as 55,000 miles and visit more than 2 million flowers to gather enough nectar to make one pound of honey. n Throughout history, honey has been used to treat a variety of different ailments including: chronic rhino sinusitis, chronic coughs and sore throats, colitis and conjunctivitis. n Honey is well known for antiseptic and antibacterial properties through topical application to treat and heal wounds including diabetic ulcers and burns. n Some studies have shown that topical use of honey may reduce odors, swelling and scarring when used to treat wounds and prevent the dressing from sticking to the healing wound. By Deena Khosh, ND A Naturopathic Doctor is a primary care physician who has a Doctor of Naturopathic Medicine Degree. Naturopaths provide centuryold proven, natural, non-toxic therapies with modern-day advances in science to treat all aspects of health. A naturopath is also trained in allopathic (conventional) medicine and can use these methods to treat when necessary. drdeenakhosh@yahoo.com; www.drkhosh.com

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Artificial sweeteners can be valuable for people who have diabetes. Unlike sucrose (table sugar), which contains 48 calories/tablespoon, artificial sweeteners add flavor without adding calories. The American Diabetes Association considers these non-caloric sweeteners as free foods because they do not raise blood glucose levels. However, many artificially sweetened foods and beverages have little to no nutritious value and do not contain other calorie sources, causing a person to fill up on unhealthy rather than healthy foods. Most artificial sweeteners can also be used in recipes for diabetics, though some of them may affect a food’s taste and temperature, depending on how the food is prepared.

first discovered how to crystallize sugar from cane during the Gupta dynasty around 350 AD. n During the 18th century, sugar became enormously popular and the sugar market expanded. By then all levels of society had become common consumers of the luxurious product. n Today most of the cane sugar comes from Brazil, India, China, Thailand, Mexico and Australia. n Brazil produces the most sugar in the world with roughly 30 million tons of cane sugar produced in 2006. n For primitive man the sweet taste of food may have acted as a signal that the food was safe to eat. For modern man sugar is used to improve the palatability of foods.

health and wellness

HOw to enjoy life for a century By James O’Keefe, M.D.

Secrets to achieving

Walter Breuning, a 112-year-old resident of Great Falls, Mont., recently took over the honor of being the oldest living person. He taught himself to read in the dim light of a flickering kerosene lantern, and cast his first presidential ballot for Woodrow Wilson. Every day Walter takes one baby aspirin and eats only two meals. He still enjoys walking and he is most grateful for his health. “If you’re in good health, you’ve got everything,” he says. Longevity did not run in Breuning’s family, at least until Walter came along. Both of his parents were dead by age 50, and his four siblings died in their 70s. Breuning’s secrets to longevity include staying active in body and mind, practicing moderation (for example, avoid overeating) and treating others with kindness and respect. Below are more tips on how to achieve exceptional longevity.

chill out Stress can wreak havoc on your system, from your brain and heart to your digestive tract and sexual function. Being alive means dealing with stress, so we all need to discover and cultivate healthy coping strategies that will work for us. My bright and beautiful sister Katie is one of my favorite people on Earth. She was dragged down in her 20s by a cocaine and prescription narcotics habit that devastated her emotional and physical health, and came within a few heart beats of ending her life at a young age. With the help of family and support groups she beat her addiction and rebuilt her spirituality, emotional resilience

and self esteem. Over the decade since then, Katie has been helping others conquer their chemical demons, and has become healthier and happier than ever. Instead of relying upon cigarettes or other chemicals for stress relief, she exercises vigorously almost every day. She runs with her dog, or lifts weights, or does yoga or Pilates with her friends; and like the rest of her siblings, she loves to hike in the Colorado mountains. For both Katie and me, there is nothing like vigorous climbing through the thin air, spectacular scenery, and blue skies to leave you feeling as though God is smiling down upon you.

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LONgevity

complementary health

enjoy music, dance, sing Discover healthy (and legal, preferably) ways to inject some euphoria into your life – and then make it a part of your daily routine.

learn to say “no” If you don’t prefer to do it or if it’s likely to add undue stress to your life, learn to say no. You cannot do it all, nor can you please everyone. Set your priorities, and make sure one of them is setting aside plenty of time to invest in your own health and happiness.

be curious Strive to be curious and open-minded; never stop exploring and discovering. Learn how to use a computer. The internet is a universe, or rather a cyberspace, full of useful and fun information about whatever it is that fascinates you.

be active every day Move every chance you get. Find a variety of physical activities you enjoy and incorporate them into your daily routine. What fits into your busy routine better: exercising for 30 to 60 minutes per day, or being disabled or dead 24 hours per day?

don’t smoke If you do smoke, quit as often as you need to. Chantix is a uniquely helpful prescription drug that will turn off the physical addiction of nicotine and allow you to think clearly again about how important it is for you to stop this selfdestructive habit once and for all.

cut excess calories One of the surest ways to make animals and humans live longer and healthier lives is reduce calorie intake to match their energy expenditure. This is especially true if you also increase your consumption of anti-aging and diseasefighting nutrients by eating more fresh, unprocessed, whole foods like those found in nature.

stay connected Stay tightly connected to your network of family and friends. Devote time and energy to your relationships; they will always be your most important asset in life – not only for your emotional wellbeing but also for your physical health and even your longevity.

nurture your corner to the world Make a point of doing something kind and considerate for your family and friends or even a stranger. Bond with an animal companion and give it your unconditional love. A dog is ideal both for emotional support and motivation/ company for daily outdoor exercise sessions. Tend a garden and care for the plants in your yard. Growing plants will revitalize your own health and well-being even if they never make it to your dinner table.

be optimistic and have faith Celebrate the miracle of life that animates your being and allows you to be a vital part of this awesome world.

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complementary health

attitudes for health, happiness and success Work hard, be nice and play hard, too. I have found that if I don’t make

time to play, I have a more difficult time working hard and being nice on a consistent day-to-day basis. Have a short memory for unpleasant times and past grudges. Take what life throws at you and

do your best – it’s really all you can do. Everyone has issues. Figure out what your problem areas are and address them. It’s never too late to make a change for the better. Turn your weaknesses into strengths by focusing on improving them. There are no short cuts in life.

Health, happiness and success do not happen by accident. The harder you work, the luckier you will be.

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know your health numbers

These key vital signs will determine whether your brain, heart, kidneys, blood vessels, etc., will stay strong and youthful through the decades: blood pressure (< 130/90), bad (LDL) cholesterol (< 130), waist size (< one half your height in inches), blood sugar (< 100). Optimize your health numbers with the help of a trusted prevention-oriented physician. Do your best with diet and exercise, but don’t hesitate to take one or more safe and effective prescription meds that might be needed to get these numbers in their ideal ranges. The availability of powerful and well-tolerated drugs to normalize these risk factors is the most important reason that we are living longer and healthier lives than ever

Be grateful for all the wonderful aspects of your life; do not dwell on what you don’t have. Never feel sorry for yourself; it’s a waste of time and energy. Self pity will take you nowhere but down. It is up to you to create your own happiness. Knowledge is power, especially with respect to your health and well-being. Be vigilant about your health issues. We don’t stop playing because we grow old; we grow old because we

stop playing. Nothing rejuvenates your mind and body like exuberant play. Make it a priority to do something physical that feels like fun every day. Never consider yourself too old to do things you enjoyed in your younger years. When you resign yourself to this defeatist attitude, it becomes a

self-fulfilling prophecy. You are only as old as you think you are. Think younger and you will look, feel and act younger. Spend time with people who are happy and make you laugh, and those

who are curious, open-minded and adventurous. Avoid hanging around depressed, rude, emotionally needy, pessimistic and mean-spirited people. Attitudes and behaviors are contagious – get exposed to upbeat individuals so you can catch their enthusiasm, and try to avoid being over-exposed to the toxic outlooks on life. Have compassion for the less fortunate in the world. This will remind you that everyone has his or her own problems and struggles and can inspire you to overcome the hurdles in your own life.

before. Do not deprive yourself of this major advantage of living in the 21st century. Most of the healthiest middleaged and older people I know are taking one or more of these meds that will allow them to stay healthy for decades to come. Get regular check-ups and do the recommended screening procedures like mammograms, colonoscopies, PAP smears, bone density testing, coronary calcium scoring and routine blood work.

wine, consumed immediately before or with your evening meal, is the alcoholic beverage and drinking pattern best for conferring alcohol’s health benefits. My great grandmother Rose lived to be 94. Rather than prescription medications, each day she took one aspirin and drank one glass of wine and three or four cups of green tea.

If you can limit yourself to not more than one drink daily for women or one to two drinks daily for men, regular alcohol consumption can be a positive factor in your health. Anything in excess of this will worsen your physical, emotional and social well-being in direct proportion to the amount of alcohol consumed. Red

This is by far the most important aspect of diet. Those who don’t eat the recommended nine or more servings of veggies and fruits per day don’t drop excess weight and get healthier. Timing is everything. You need to eat at least two servings of colorful vegetables or fruits with each of your three daily meals.

eat tons of fruits drink in moderation and veggies

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For the health of your trees, fall and winter is the best time to prune. Whether you’re picking out names or helping them pick out colleges, choose the

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Keep it close to home for the holidays. This holiday season, choose at least one item in your holiday meal from a local source. Find a new farmers market or explore the local foods section of your grocery store. Youâ&#x20AC;&#x2122;ll help our local economy and eat healthier, too! Find a list of area farmers markets and local vendors at

www.eatlocalkc.net While youâ&#x20AC;&#x2122;re online, sign a pledge to commit to eating local this holiday season and learn more about the Greater Kansas City Food Policy Coalition.

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Yes, people notice . . . but you don’t have to live with varicose veins Treatment is covered by your insurance when you use an approved provider like the Vein Clinic of Greater Kansas City.

Procedures are done right in the office, with local anesthesia, allowing you to immediately resume your daily activities.

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“Dedicated to the evaluation and treatment of all venous disorders” P R O U D PA R T N E R

913-541-3377 | www.veinKc.com 10600 Quivira Rd | Suite 240 | Overland Park, Kansas

CRAIG D. BARBIERI M.D., ACP, ABPh, AAFP