January / February 2014

FIND YOUR MANTRA • HEALTHY DESSERT RECIPES • HOUSE PLANTS THAT RID TOXINS

living

wellness livingwellnesskc.com january | february 2014

The Kansas City metro’s only comprehensive print and online magazine featuring health and wellness with a practical approach

kansas city GLOBAL

FITNESS TRENDS

HEALING FROM THE INSIDE OUT

in KC

One man’s journey to recovery after a lifethreatening heart ailment

RUNNING IN THE

COLD

5

HERBS & SPICES TO ADD TO YOUR DIET

GEAR UP TO BEAT THE CHILL

COMING OUT

COURAGE TO BE YOURSELF

$4.99 • LIVINGWELLNESSKC.COM

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january | february 2014

contents

features

36

20

SHOES: ALL YOU NEED TO START

18 COLD RUNNING IN THE

POWER IN HEALING: WHAT IS ENERGY HEALING AND HOW CAN IT HELP? Learn more about this complementary and alternative medicine that focuses on the natural ability to heal.

40 MANTRAS: CATCH A PHRASE AND HANG ON Find that motivational phrase to help make it to the finish line.

42 COMING OUT: DEALING WITH THE EMOTIONAL EFFECTS One man’s account of coming out at age 32 and the challenges of being himself.

10

48

HOT, NEW EXERCISE TRENDS CATCH ON IN KC

As one of the most stressful life changes, divorce can wreak havok on mental and physical well-being.

DIVORCE: TIPS FOR STAYING HEALTHY

35

26

THE PAIN GAME BEATING THE NEVER-ENDING CYCLE

4

livingwellnesskc.com january | february 2014

HERBS AND SPICES

xx

SPICE UP YOUR SKIN CARE REGIMEN WITH HOMEMADE INGREDIENTS

27 THE DANGERS OF OPIOD PAIN RELIEVERS

HEALING FROM THE INSIDE OUT

29 HEALTHIER DESSERTS: CURB YOUR SWEET TOOTH WITH THESE HEALTHIER OPTIONS 32 FIVE HERBS AND SPICES TO ADD TO YOUR DIET 34 HERBS VS. SPICE: LEARN THE DIFFERENCE BETWEEN THE TWO 45 BLOCH WINE GIVES BACK IMPROVING YOUR HEALTH

29

22

46 LEARN KEY TIPS ON HOW TO IMPROVE YOUR FINANCIAL HEALTH

in every issue

48 DIVORCE: WHAT ABOUT THE KIDS?

Wellness calendar 8 Editor’s letter 9 Online news 7

50

HOUSE PLANTS: Nature’s home filtering system

ON THE COVER Local runner Matt Brown spent a very early, very chilly morning with our photographers Rob and Jen to snap this issue’s cover.

Hats off to you for your hard work ... on second thought, keep those stocking caps on! Matt has run the Kansas City and Chicago marathons, and keeps up his runner’s high with early morning runs with good friends.

OUR BAD! In the November/December issue, we incorrectly printed Manos Chocolates as Mano’s. Sorry, Zachary!

Visit his website at ILoveManosChocolates.com.

january | february 2014 livingwellnesskc.com

5

The Medicine of the Future, Today Let us help you enjoy a lifespan of health with our Prevention Programs Prevention Program Open House

“Our lifespan may be longer today, but our healthspan – how long we live with vibrant health – is shorter. Our goal is to help you enjoy a lifespan of health.”

Saturday, February 1 10 a.m.–1 p.m.

Learn more about our programs: • Beyond Cholesterol Cardiovascular Disease Prevention and Reversal • Sound Mind Alzheimer’s & Neurodegenerative Disease Prevention • Brain and Heart Healthy Food Demos • Free Body Composition Analysis

Our team (from left): Bethany Klug, DO Suzanne Baldwin, APRN Christy Lonergan, Health Coach

Register at HealthSpanKC.com or call 913-642-1900

Prevention programs • One-on-one physician consultations • One-on-one health coach consultations Group consultations • Prevention programs for organizations • Health and well-being classes

For more information or to schedule a consultation call 913-642-1900 or visit HealthSpanKC.com 1900 West 75th Street, Suite 250, Prairie Village, KS 66208 facebook.com/HealthSpanKC

twitter.com/BethanyKlugDO

livingwellnesskc.com

online news

LIVINGWELLNESSKC.COM View all past issues of Living Wellness Kansas City at issuu.com/ livingwellnesskc

Don’t forget to visit livingwellnessu.com often to read the latest blogs on nutrition, fitness, health and more.

Subscribe online today!

Receive Living Wellness Kansas City in your mailbox at home or work for only $19.99 a year.

Visit livingwellnesskc.com/subscriptions or mail a check to: PO Box 8695 Prairie Village, KS 66208 Want more? Sign up to receive our monthly e-newsletters to get even more tips on how to live well delivered right to your inbox.

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Join the conversation Join us on facebook: facebook.com/livingwellnesskc Follow us on twitter: twitter.com/livewellnesskc

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calendar

JANUARY

January 19-25: Healthy Weight Week

Tuesday: Rid the World of Fad Diets and Gimmicks Day Thursday: Women’s Healthy Weight Day

Each year, Healthy Weight Week offers a time to celebrate healthy lifestyle habits that last a lifetime, and prevent eating and weight problems without dieting. According to promoters, “our bodies cannot be shaped at will, but we can all be accepting, healthy and happy at our natural weights.” Use this week to kick-start a life-long habit of healthy eating, regular exercise and positive body image. Health comes in all shapes and sizes and oftentimes the scale isn’t the best predictor of health and well-being. To learn more, visit healthyweight.net/htm.

FEBRUARY

Wise Health Care Consumer Month

This month was developed to help consumers receive the right care at the right time in the right place. It goes beyond helping them pick a doctor and an insurance plan. Here are tips to become a wise health care consumer from American Institute for Preventive Medicine (healthylife.com/wise).

• Take the time to carefully select a doctor or health care provider. Ask for recommendations. Find out if the doctor participates in your health insurance plan.

• Prepare for visits to your health care provider by making a list of questions or concerns to discuss during your appointment.

• Ask questions about any medications you are prescribed.

Understand why you are taking them and how they should be taken. Finish all medications, even if you are feeling better.

• Keep a checklist of all medications you are taking and share this list with your health care provider(s).

• Be aware of routine medical tests and examinations and the recommended times to have them done.

• Use home medical tests when available – they are less costly and can be used without a visit to the doctor.

• Keep a well-stocked home pharmacy with commonly-used items.

• Understand your health insurance plan.

• Take care of mental health as well as physical health.

• Keep a list of health agencies handy as a reference.

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livingwellnesskc.com january | february 2014

2 0 4

living

wellness kansas city

Volume 3, Issue 1 January/February 2014

Publisher Deb Ducrocq-Vaknin Editor In Chief Sarah Legg

editor’s

note

Contributors Courtney Beaumont Dave Claflin Levi G. Clock Keith Ferland Nancy Holland Sandra Irving Ashley Kendrick Terri LaBarge, RDLD Micara Link Amber Long Eric Mellow Susan Ortbals Mary Sauer Mark Van Blaricum Kristin Wark Art Direction/Graphic Design B. Vaughn Design Cover Photographer Rob and Jen Photography Cartoonist Mark Litzler Account Managers Nancy Curran Andrea Levitan

Readers, this is YOUR year. This is the year to keep your resolutions.

This is the year to drop one unhealthy habit. This is the year to keep that runner’s high going all the way through December. And we are here to help you do just that.

Throughout 2014, Living Wellness will be hosting a series of events

Editorial Assistant

to help you keep living well. Each month’s events will focus on a theme

Nancy Holland

in staying healthy; January Kick Start the New Year; Love Yourself in

Copyright 2014 Living Wellness, LLC Living Wellness Kansas City PO Box 8695 • Prairie Village, KS 66208 All content is provided for educational and entertainment purposes only, and is not intended to be used as a substitution for medical advice, diagnosis, or treatment. All views expressed herein are solely those of the author and not Living Wellness, LLC or Living Wellness Kansas City. For editorial opportunities, please email resumé and samples to info@livingwellnesskc.com.

For advertising information, email advertising@livingwellnesskc.com.

February; Finding the Luck o’ the Irish with Green Juice in March – you get the point.

We have also included tips and ideas in this issue for keeping your fitness goals whether it be through running (page 18) or keeping a fitness regimen (page 17.)

Please let us know what you want to learn about living a healthier lifestyle. Email me or visit our website LivingWellnessKC.com and send us a message through our contact page. Stay tuned to our blog and upcoming issues to see your topics from experts throughout the metro.

Make this your best year!

Subscriptions are $19.99 a year.

Mail a check to: Living Wellness Kansas City PO Box 8695 Prairie Village, KS 66208 Or visit: livingwellnesskc.com/subscriptions

Sarah Legg editor@livingwellnesskc.com

KC

Join the conversation Join us on facebook: facebook.com/livingwellnesskc Follow us on twitter: twitter.com/livewellnesskc Connect with us on LinkedIn: linkedin.com/company/ living-wellness-kansas-city

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livingwellnesskc.com january | february 2014

fitness january | february 2014 FITNESS TRENDS IN KC

GLOBAL FITNESS TRENDS in KC Avoid the New Year’s resolution fizzle with these hot, new and fun exercise trends offered throughout Kansas City.

WRITTEN BY Amber Long, certified fitness professional and consultant PHOTOS BY Rob & Jen Photography

january | february 2014 livingwellnesskc.com

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fitness january | february 2014 FITNESS TRENDS IN KC

As we embark on the New Year, many Ideal for those with

a fitness regime, followed closely by

High intensity interval training (HIIT):

convenience and lack of motivation.

has noticed a surge in the popularity of shorter

of us will re-commit to an exercise routine. We will start in January with a new activity, a gym membership and maybe even some personal training sessions. But, sadly, half of us will stop our activities by March.

Americans cite lack of time as their number one excuse for abandoning

limited time, HIIT promises fast, lasting results and has become wildly popular at local gyms. Sabrena Merrill, an education consultant with the American Council on Exercise, and CrossFit instructor at CrossFit Memorial Hill near downtown Kansas City,

duration, high intensity training.

The good news is the fitness industry is listening. The market is expanding

impractical for many people,” she said. Daily life

to address the public’s needs. Fitness

demands more from us than ever. In a world of

professionals and the facilities in

instant gratification, participants are impatient

which they work are taking aim to help you find the time to exercise in a convenient and motivating environment. Fitness fads and trends are ever-changing, and often come

with steady state workouts. “Time spent in the monotony of lengthy workout sessions is a welldocumented turn-off for many people who want to get in better shape,” Merrill continued.

Observe a typical gym and you may see people performing HIIT training on their own with a trainer or along with an INSANITY or P90X® video.

to the Midwest after proving popular

“An example of HIIT on a stationary cycle is to work

on the coasts or even across the

at an easy workload (i.e., 3 to 5 minutes at a light

world. The American College of Sports Medicine (ACSM) polls fitness

resistance), and then introduce high resistance and faster revolutions for intense, 30-second bouts. This pattern is repeated (i.e., five reps of

professionals and gym owners in its

30-second intervals) for a total workout time of

annual ‘Worldwide Survey of Fitness

about 25 minutes,” she said. “Another example of

Trends.’ Five worth mentioning have recently popped up in Kansas City

high-intensity, shorter-duration training includes the workout of the day (WOD) offered at most CrossFit gyms, which helps to explain CrossFit’s

and with so much diversity, you may

recent surge in popularity.” The benefits of HIIT

find a new way to get and stay fit this

are obvious: less time spent in the gym, fast results

year with one of the following trends.

12

“Overloaded schedules, work and family commitments make long-duration exercise sessions

livingwellnesskc.com january | february 2014

and scalable activities for any fitness level. As your fitness level adapts, you can gradually increase the

intensity. This type of training often requires little equipment, making it a convenient workout away from the gym.

Fitness Professionals As the fitness market expand, so does the need for qualified professionals. There continues to be exponential growth in educational programs focusing on the fitness profession at colleges and universities, ranging from associates to master’slevel education. The U.S. Department of Labor predicts field growth of about 24 percent from 2010

to 2020 (http://www.bls.gov/oco/ocos296.htm).

The opportunities to work in fitness are vast, with more educational outlets and more clients needing guidance than ever. But, buyers beware – not all trainers are created equal. Before purchasing sessions or signing the auto draft, be sure to research the qualifications of your trainer or instructor. Look for professionals with NCCA accredited certifications like ACSM, ACE, NASM or NSCA. There are currently 17 certifications that are accredited. This marker proves the professional has passed an exam that deems them competent in the standards of the field. Most of the above listed organizations have a directory of fitness professionals on their websites that you can search by zip code. It is also helpful to find professionals who have a degree related to fitness –

Finding your fitness fit is like finding your personal style.

It takes some trial and error to find something that works.

january | february 2014 livingwellnesskc.com

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Answers

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Erin Carey, MD

913.588.6200 Corporate Medical Plaza 10777 Nall Avenue, Suite 200 Overland Park, KS 66211

Rhonda Johnson, PhD

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Kimberly Swan, MD

In Collaboration with:

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but neither education nor certification will provide the guarantee that they will be a great trainer. As a prospective client, research the trainer’s experience and ask for client testimonials or results.

Secondly: try before you buy. Most facilities will allow you to take a class or group session for free and trainers often have new client specials. Beware of marketing gimmicks, which might include limited time offers, the incredibly expensive trainer or the incredibly cheap trainer.

Lastly: understand your trainer’s philosophy on fitness. Most professionals work best in a specific niche, so it is helpful to know what that niche is. No need to sign up with a body builder if you want to train for a triathlon. Investing in the help of a qualified fitness professional can provide the accountability, results and education to conquer your fitness goals.

Group Training

Great for people wanting more bang for their buck, small niche-based fitness studios focusing on the group training experience have hit the KC market in a big way.

“We started to hear a lot more about small group training in the fitness industry when the economic crisis started,” says Jill Stoppel, owner of Excel Wellness Studio in Overland Park. “It’s become popular for many reasons, but mainly it has been a way for clientele to continue their frequency of training at a lower cost while providing a way for trainers to increase their hourly income.”

Another benefit of group training is the social atmosphere it provides. Small group personal training typically engages three to 10 people in a more intimate setting. This allows the personal trainer to provide individual attention, but still gives the group members the camaraderie of competition. Group members often hold each other accountable, and the social aspect of group work can help make the workout time more fun. They

bond over common goals and challenges. Entire studios are devoted to this type of training and big box gyms have adapted programs to fill this need.

Group training often focuses on total body training and requires the trainer to be able to adapt to multiple fitness levels. “Preparation is key – an experienced trainer should be able to modify anything and keep the flow when there are different fitness levels in the group to provide an appropriate challenge for all,” says Stoppel. Group training may also be niche based, allowing you to dabble in other modes of fitness like Pilates, barre work or boxing.

Yoga

The Kansas City yoga community is growing by leaps and bounds – or more specifically, poses and breaths. There are many styles and forms of yoga found in dozens of studios across the metro.

Yoga appeals to all ages, fitness levels and goals.

Lindsey Cullen teaches Baptiste Power Vinyasa at Core Energy Yoga in Leawood. She is also an assistant manager at lululemon athletica in Leawood. She has enjoyed watching the yoga trend grow in our city.

“Yoga is like the cereal aisle. There is something for everyone, and if one style gets old you can mix it and try something new,” she said. “Monday might be a restorative raisin bran and Thursday might be ginger almond granola power vinyasa.”

Popular yoga formats include: Ashtanga: a rigorous practice centering on strength and breath sequence, generally focusing on the same sequence of poses.

Bikram: a demanding practice complete with a traditional series of 26 poses in a heated environment, building sweaty discipline, strength and stamina.

Iyengar: a meticulous style of yoga with utmost attention paid to finding the proper alignment. This is beneficial for those recovering from injury.

january | february 2014 livingwellnesskc.com

15

Christina Windsor performs aerial splits at Learning2Fly in Mission.

Restorative: uses bolsters, blankets and blocks to prop students in passive poses so that the body can experience the benefits of a pose without having to exert any effort. This is perfect for stress relief and physical recovery.

Vinyasa: the Sanskrit word for “flow.” Vinyasa classes are known for their fluid, movementintensive practices. It is a dynamic practice often paired with lively music.

Recently, more mats have unrolled with a new hybrid – heated vinyasa yoga. This style involves practicing dynamic flows in an environment heated to around 95 degrees. Core Energy Yoga in Leawood and Radiant Yoga in Overland Park were some of the first to offer this style in KC. Cullen started teaching at Core Energy about six months ago. “Participants can expect to find grace and glory in this style of yoga. Yes, the room is 95 degrees. Yes, you will sweat. Yes, you will be challenged. Yes, child’s pose and resting is always an option. Yes, you will feel good.” she said.

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livingwellnesskc.com january | february 2014

With so many options in town, there is a style of yoga for everyone. Cullen reflects, “no matter the style or teacher, you will discover something new about yourself to share with everyone around you.”

Performing Arts Fitness

One new trend, not listed by the ACSM survey, but starting to pick up momentum in Kansas City is fitness classes at performing arts schools. Many institutions such as circus arts academies and ballet schools offer conditioning classes to the general public.

Sabrena Merrill notes, “These classes are not just for performance-oriented students. People of all shapes, sizes, and fitness abilities can participate and enjoy great physical benefits at the same time.” Aerial fitness classes have recently received more attention in Kansas City.

Participants can fly high suspended in silks, slings, trapeze, lyra (hoop), corde lisse (rope),

cloud swing or hammocks. These classes have gained momentum with the popularity of Cirque du Soleil-type performances.

Karen Marie Achucarro Choun, instructor of aerial fitness at Learning2Fly in Mission, attributes the increase of participants in this type of class to social media and social deal sites. Participants can expect a playful mix of yoga, pilates, dance and acrobatic methods. Benefits of this type of activity include: developing strength, exploring a larger range of motion and experiencing flight.

Instructors will help you become secure with using the apparatus and provide cues to ensure safety. Finally, the focus of this type of fitness is fun.

You may find yourself in positions you never imagined.

“Once people try aerial fitness, they are hooked. It provides the total body workout in a fun and supportive environment. It doesn’t get boring,” says Choun. Give your performance arts skills a go at the Kansas City Ballet School, Voler Aerial Arts, Quixotic or Learning2Fly, which all offer a range of different classes and levels.

Everywhere you look, the face of fitness is changing in the KC metro. As you enter the New Year, take advantage of the wide variety of fitness facilities in your area. Finding your fitness fit is like finding your personal style. It takes some trial and error to find something that works.

The general trend for the fitness industry is growth.

Many more exciting things are on the horizon ranging from medical-based fitness to healthy happy hours and fitness parties. The fitness market will continue to ebb and flow to meet the needs and interests of the public.

To keep up with fitness news and trends as they happen in KC, follow Amber’s blog at LivingWellnessKC. com/blog Along4fitness. She invites you along for her fitness journey as she explores gyms, studios and fitness professionals in the metro. She will report her experiences and make user recommendations starting in January 2014.

Before starting any fitness regimen, consult with a physician.

TIPS TO MAINTAIN A FITNESS ROUTINE 1. Locate a place or an activity you enjoy and make it a priority.

2. Create a non-negotiable appointment with your gym, your trainer, your instructor and yourself.

3. Find a place that is convenient for you and you feel motivated to visit.

TOP 10

FITNESS TRENDS FOR 2014 1. High Intensity Interval Training (HIIT) 2. Body Weight Training 3. Educated, Certified and Experienced Fitness Professionals 4. Strength Training 5. Exercise and Weight Loss 6. Personal Training 7. Fitness Programs for Older Adults 8. Functional Fitness 9. Group Personal Training 10. Yoga ACSM Worldwide Survey of Fitness Trends (acsm.org) january | february 2014 livingwellnesskc.com

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fitness january | february 2014 WINTER RUNNING GEAR

RUNNING IN THE

COLD 18

livingwellnesskc.com january | february 2014

D

GEAR UP TO BEAT THE WINTER CHILL WRITTEN BY Eric Mellow PHOTOS BY Rob & Jen Photography There are a few key things that you should know for dressing for running outdoors in the winter. First, dress like it is 20 degrees warmer than what the temperature says. I know it sounds crazy, but if you don’t want to end up overcooked half way through your run, you’ll have to trust me. If you are perfectly warm the moment you walk out the door, you’ll end up overheated once you begin running and your body warms up. If you’re a little chilly when you walk out the door, you will be just fine.

Second, layers are the key to getting geared up just right for any conditions. The layers (explained below) are base layer, mid layer, and outer layer or shell. If you have these three important pieces, you can mix and match to be able to tackle whatever Mother Nature throws at you. You will also have the option to shed a layer if you misjudged the weather. With a little practice, however, you’ll know just what pieces to grab for every weather condition.

BASE LAYER

Base layer: A base layer is usually relatively thin and fits close to the skin.

The number one job of the base layer is to wick away the sweat from your skin to keep you dry. Being wet in the cold will just make you feel that much colder.

MID LAYER

Mid layer: A mid layer is usually a heavier weight, and soft and fuzzy (brushed fleece) on the inside. The mid layer will continue the job of moving the sweat away from your body. It fits a little looser, and is really there to trap warm air closer to your skin and to keep you warm.

OUTER LAYER

Outer layer or shell: Today’s shells are more than just light-weight jackets.

These high-tech jackets are windproof, waterproof (if the seams are sealed) or water resistant, and lightweight and breathable. They are especially important if it’s raining, snowing or windy. If the wind cuts through once you start sweating, you’re going to get cold quickly, so keeping the wind at bay is essential to maintaining warmth through your winter runs.

january | february 2014 livingwellnesskc.com

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fitness january | february 2014 RUNNING SHOES

SHOES ALL YOU NEED TO START WRITTEN BY Eric Mellow

Another new year has come around, and once again you find “get in shape” at the top of your list of resolutions. If you’ve had trouble sticking with it in the past, you may not want to spend a lot of money on a gym membership or expensive home equipment.

Maybe you just have a desire to get outdoors and feel the fresh, cold air nipping at your nose. Regardless, if you’re thinking about taking up running, there’s really only one piece of equipment that matters, and that’s your shoes. The best advice for someone starting a running program is to ease into it and make sure you have good shoes.

You might think it’s OK just to start with your old

your muscles to do a lot of extra work to stabilize you and your joints, and potentially lead to injury.

Getting the right shoes is part science and part art, which is why I highly recommend visiting your local specialty running store and having one of their associates fit you for the correct pair. The three main categories of shoes include: neutral stability and motion control. Neutral shoes are crammed with cushioning and work best for someone who is magically born with a perfect foot strike, or supinates a little too much. Stability shoes are for those who have arches that are a little lower, and pronate a little too much.

Motion control shoes are for those few people who are completely flatfooted and have an extreme amount of pronation, requiring as much support as they can get.

You might be able to tell if you have low arches or if you pronate just a little too much, but the associates at a running specialty store can not only figure out if the movement in your foot is too much or just enough, but they also know exactly which shoes will give you just the support and cushioning you need. They will watch you walk or run in the shoes to make sure they’re the right choice for you, so you can rest easy knowing the soreness you feel during those first few weeks is just the result of good, old-fashioned hard work, and not an injury resulting from incorrect footwear. If you build a good relationship with your local store, it can also be a great source of knowledge on everything from how much fluid to consume while you run to tips on how to fix that nagging little pain you feel while running.

Finally, they usually have social runs and training groups, which are great ways to stay motivated,

THE BEST ADVICE FOR SOMEONE STARTING A RUNNING PROGRAM IS TO EASE INTO IT AND MAKE SURE YOU HAVE GOOD SHOES. sneakers to test the waters, but that’s a surefire way to ensure that the experience will be uncomfortable right from the start. Not to mention potentially injurious, which will sideline your attempt to get in shape from the beginning. When running or jogging, there’s a point where both of your feet leave the ground, meaning you come down with about three to five times your body weight when you land. Still think you want to start running in your old sneakers?

Without getting too technical, feet can do some funky things while running. They pronate (roll in) and supinate (roll out) to varying degrees, which differ greatly from person to person. How much they do this determines how much movement you’ll see in your ankle, knee and hip. Too much movement can cause

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livingwellnesskc.com january | february 2014

especially during the cold, dark winter months.

Unfortunately, when it comes to running shoes and biomechanics, this is just the tip of the iceberg, which is why I strongly recommend visiting a specialty running store and having them help you pick your first running shoes. They have the knowledge to fit you correctly, answer all of your training and racing questions, and fix you when you’re broken. Remember, these people love running and when you’re not there asking them running questions, they’re probably sitting in the store talking about running anyway. We love to see people running happy – the more the merrier – so get into a store, get some new shoes, and get out there and change your life. KC Eric Mellow has more than 13 years of experience in the running industry and is a Guru for Brooks.

Unlike airlines,

we’re proud to help you lose your baggage.

Sometimes opening doors starts by finding closure. Our life coaches are here to help you do just that. Learn more and register for one of our free workshops at myMosaicLifeCare.org/mylife.

health january | february 2014 HEALING FROM THE INSIDE OUT

HEALING

FROM THE INSIDE OUT

WRITTEN BY Dave Claflin

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livingwellnesskc.com january | february 2014

I

In September 2002, I was 39 years old. I ran my own marketing agency in Boulder, Colorado, and was the father of 5-year-old triplet girls. I climbed 14,000-foot peaks and rode my bike up and down mountains. I had never been seriously ill a day in my life.

Then my aorta tore.

Yes, it is as dire as it sounds. Usually, it’s fatal.

I required four open-heart surgeries in three days, and 125 units of blood. My survival was deemed a medical miracle. In fact, shortly after my ordeal, the same affliction struck John Ritter, and he died within an hour.

FINDING OUT I finally went to the hospital after six days of thinking I had food poisoning. And I only went then because it was the weekend and I didn’t yet have a regular doctor. Even while I waited in the emergency room, my thoughts were of household chores and work assignments. I would have left the ER if they had not taken my pants from me when I checked in.

I was in the hospital for eight days and I lost 20 pounds (it’s a fast, but terribly expensive weight-loss program.) The scars on my body and the weight I lost demonstrated the terrible toll the event had on my body. However, the really hard work for me began once I went home and the physical wounds healed.

Slowly and tediously, I had to learn to heal from the inside out.

DEVELOPING A NEW SELF IMAGE I went from never being sick to being the sickest guy around. I was now sitting beside geriatric heart patients as I waited to see my cardiologist.

It took me a month to regain the stamina to walk up the block. Even today, I am still passed on my bike rides and runs by people who – in my humble opinion – have no business passing me.

I had never had to take anything stronger than an aspirin, and now I had a complete pharmacy sitting on my bathroom counter. If I wore all the medic-alert bracelets I should have, I would have looked like an extra from “My Cousin Vinnie.”

This is all quite humbling, and my ego is continually slapped by this mean-spirited reality.

Everyone faces the inexorable loss of his or her youth and athletic vigor. However, instead of a slow decline, mine came in one crushing blow.

I vow to continue to wage war against it.

TRUSTING MY BODY Until this happened, I had never had a moment’s doubt in my body. No one mistook me for LeBron James, but I could usually hold my own in athletic situations. I loved moving and being outdoors. Now, I was left to wonder whether that strange sensation in my gut was something else getting ready to blow.

One doctor warned me to be alert for signs of this potential problem as he searched for the cause of my aortic dissection. He also inquired on just how well my wife knew CPR – such

‘Letting people know they aren’t alone can make a difference. I know it did for me.’

Left: Dave Claflin on a climbing excursion before his life-altering medical experience. january | february 2014 livingwellnesskc.com

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questions don’t instill the greatest confidence.

The worst of the doubt and fear would inevitably come in the quiet of the night when everyone else was asleep. I would feel pains and strange sensations. Was this my imagination? Was my body falling apart? Or, was everything sliding slowly back into its normal place? In retrospect, it would seem that the answer was that I was getting back to near normal. I would revel in little signs of this progression. Performing my first simple pushup was a major milestone that would lead me past the concern that my scar would tear and my recently sawn breastbone would separate under that kind of pressure.

Breakfast. Really Mom? Groceries for my birthday?

Tears started to well up in my eyes. My mom saw this and urged me to open the box, where I found the beautiful cowboy belt I had asked for.

Life has many lessons about expectations and humility. Even when you think you know what’s coming, you never really do.

‘Life has many lessons about expectations and humility. Even when you think you know what’s coming, you never really do.’

ASKING: WHY ME? This is a natural question for anyone who has dealt with an unexpected diagnosis. Dwelling on this to a great degree will inevitably lead to depression.

It is quite difficult to tell the difference between a normal amount of sadness over a traumatizing event and true depression. If I had to do it over again, I would enlist the assistance of a mental health professional – I think I could have gotten to a happy place faster.

I try now to turn the question around. Instead of asking the unanswerable “why did my aorta tear?” I ask the forward thinking “why did I survive when so many do not?” I am left feeling blessed, not cursed.

If the size of our gratitude is in proportion to the miracle, I am someone who has a large debt to repay.

RECEIVING UNEXPECTED GIFTS Like a surprised child opening boxes left under the tree, our gifts in life are rarely what we expect them to be. I vividly recall unwrapping a present on my sixth birthday to find a box of Carnation Instant

Instead of trying to move past and forget what happened, I try harder to appreciate it. Even in the darkest parts of my ordeal while sedated in the ICU, I remember feeling warm and loved. I am not sure how aware I was of the countless doctors and nurses who attended to me, or the family and friends who kept vigil, but I had a certainty about my place in the inter-connected web of life. I felt the presence of a multitude of other souls telling me that I was going to be OK. For every physical change my body endures, I try to make a positive emotional change. It’s a work in progress, but I now make more of an effort to connect with others than I did before – especially with those who are hurting. Before my ordeal, I might have wondered whoever my meager efforts could help, or I might have tried to avoid an awkward conversation. Now I don’t worry about that, because I know firsthand how much the small efforts mean to people when they’re struggling.

Letting people know they aren’t alone can make a difference – it did for me.

When life is at its most stressful and most chaotic – and with three 16-year-old girls, it sometimes is – it’s hard to remember to be consciously grateful. Luckily, all I need to do is shower. I have a nine-inch scar on my chest – reminding me to be happy and to try to make every day meaningful. KC

january | february 2014 livingwellnesskc.com

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health january | february 2014 THE PAIN GAME

‘Oh, my aching Beating the never-ending cycle of the pain game WRITTEN BY Mark Van Blaricum According to a 2011 report by the Institute of Medicine, chronic pain affects an estimated 100 million American adults – more than heart disease, cancer and diabetes combined. It costs the nation up to $635 billion each year in medical treatment, lost productivity and disability benefits.

This wide-reaching and expensive public health problem has gained the attention of policymakers and public health officials, who are still trying to understand all there is to know about pain. What seems to be settled is that chronic pain can take any form, and it can be brought about by any number of causes. Efforts are ongoing to understand exactly why pain affects so many people, whom it affects, and the best ways to treat and prevent it.

So, what exactly is chronic pain? Acute pain is usually accompanied with some variation of “ouch!” and usually goes away after a short time. Chronic pain persists and lingers – often for weeks, months or even years. It can be nagging, debilitating or anywhere in-between. And pain can present itself in almost any form. Back pain is one of the most common reasons for missed workdays, but headaches, arthritis, abdominal pain, fibromyalgia and other nerve pain, neck pain, jaw pain, and just plain “it hurts all over, all the time” pain, called ‘chronic widespread pain’, are also common.

Chronic pain can be caused by anything. Lingering injuries from car accidents, sports injuries, surgeries, or infections; other physical strain or physical inactivity; depression; cancer; shingles; smoking; aging; and an infinite number of other causes make each case unique.

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Pain management, in general, is the discipline of medicine focused on improving the quality of life of patients living with chronic pain. Because what, where and how much “it hurts” varies so greatly, so do the forms of treatment involved in pain management and the settings in which they occur. Physical therapy, psychological therapy, surgery, acupuncture and medication are common forms of treatment, each somewhat unique to a particular health care provider.

George Edwards, MD, is a pain management physician with KC Pain Center. He sees a wide variety of patients with an array of symptoms at the Pain Management Clinic at Lee’s Summit Medical Center, but believes helping patients understand the issue and the cause of their pain is always the best place to start. Many times treatment can be as simple as Tylenol and a few days’ rest, or physical therapy and better posture.

Chronic pain would not be an epidemic if it were always that easy to fix. In fact, more difficult cases of chronic pain often involve aspects of a patient’s lifestyle – namely smoking, physical inactivity, and being overweight or obese.

“As we age, there is natural degeneration of the body, stiffening of the joints, stenosis of the spine, and those behaviors, even if they don’t cause pain, certainly have the potential to worsen it,” said Edwards. He warns patients about the vicious cycle that’s tough to overcome. “You have this behavior, so you hurt. You hurt, so you’re less active. You become more deconditioned, so you hurt more. You hurt more, so you’re even less active.”

So, while quitting smoking, finding a way to

...

NECK shoulder

head

back knee

legs

’

stay active and losing weight are often the very best treatments for pain, significant lifestyle changes are often difficult to make. When that is the case, carefully planned and well-monitored medication therapy is an effective way to manage pain.

The only other public health epidemic that rivals the enormity of chronic pain is obesity. Is it only a coincidence that being active and losing weight – if beneficial to prevent the obesity-related health risks of heart disease, diabetes, cancer and joint trouble – are also beneficial to easing chronic pain? Prevention, like a balanced diet and physical activity, can be the solution to the pain game. KC

THE DANGERS OF OPIOID PAIN RELIEVERS One common treatment for chronic pain is opioid pain relievers (OPRs). These painkillers, generally known as hydrocodone, oxycodone or morphine, are an effective and immediate solution to unbearable pain. The downside, we now know, is how addictive and dangerous these controlled substances can be.

In 2008, 15,000 Americans died from overdosing on OPRs. This statistic doesn’t speak to the thousands of others whose lives, families and jobs were affected by addiction to OPRs. Pill mills, rogue prescribers, unlimited refills and a robust black market for these pills have exploded since then. In 2009, the United States Drug Enforcement Agency, on the ground and in touch with the severity of the problem, asked the FDA to place tougher restrictions on OPRs to limit easy access to the drugs.

On October 24, 2013, the FDA obliged, placing refill limits and other restrictions on hydrocodone combination products, effective December 2013. These restrictions could be the first step to reversing the overdose issue.

january | february 2014 livingwellnesskc.com

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nutrition january | february 2014 RECIPES

Healthy Desserts

Curb your sweet tooth with these decadent, healthier alternatives.

WRITTEN BY Terri Labarge, RDLD

Almond Butter Apple Crisp

4 to 5 apples, cored ½ cup oats ½ cup whole-wheat flour ¼ cup brown sugar ¼ cup unsweetened applesauce ¼ teaspoon baking powder ¼ teaspoon baking soda ¼ cup Smart Balance margarine, melted ½ teaspoon almond extract 4 to 5 tablespoons almond butter 1. Preheat oven to 350 degrees. Spray a small baking dish with cooking spray.

2. Combine oats, whole-wheat flour, brown sugar, baking powder and baking soda. Mix well. Add melted margarine, unsweetened applesauce and extract to dry ingredients.

Mix just until combined.

3. Core apples and spread 1 tablespoon of almond butter around the inside of each apple.

4. Fill prepared apples with oat mixture. Place filled apples in baking dish and cover. Bake approximately 30 minutes. Uncover and brown for an additional 10 minutes.

5. Top with non-fat Greek yogurt, if desired, and sprinkle with cinnamon.

january | february 2014 livingwellnesskc.com

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Photo by Rick Mayo, Mile 90 Photography

Unparalleled Trail races, Every Month of the year.

Trailnerds.org

nutrition january | february 2014 RECIPES

Angel Food Cupcakes

5 large egg whites ¾ teaspoon cream of tartar ¼ teaspoon salt ½ cup all-purpose flour ½ cup sugar ¼ cup cooked yellow squash pureé 1 teaspoon pure lemon extract 1 teaspoon grated lemon or orange zest

Icing (Optional) 8 ounces reduced-fat cream cheese ½ cup cooked carrot pureé 2 tablespoons frozen orange juice concentrate ⅛ teaspoon salt 1. Preheat oven to 350 degrees and line a 12-cup muffin tin with paper baking cups.

2. In a mixer, combine the egg whites, cream of tartar and salt.

Beat until the egg whites double in volume and stiff peaks form, about 4 to 5 minutes. Add the flour, sugar, squash puree, lemon extract, and zest; using a rubber spatula, gently fold these ingredients into the egg whites just until combined.

3. Divide batter among muffin cups and bake until the tops of cupcakes are lightly browned and spring back to the touch, 18 to 20 minutes. Cool completely on rack.

4. For icing, beat cream cheese, carrot puree, orange juice concentrate and salt in medium bowl until smooth. Spread over cooled cupcakes.

5. Store in airtight container at room temperature or in fridge.

january | february 2014 livingwellnesskc.com

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nutrition january | february 2014 HERBS AND SPICES

HERBS &SPICES WRITTEN BY Nancy Holland

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5

TO ADD TO YOUR DIET

Herbs and spices are known to add kick to any meal, but many come with additional benefits to your cardiovascular health, digestive tract, immune system and aging complexion. They can ease post-workout soreness, alleviate nausea and fight motion sickness. And, many herbs and spices contain more diseasefighting antioxidants than some fruits and vegetables.

CAYENNE PEPPER

CINNAMON Mentioned in the Bible, cinnamon was often used in ancient Egypt not only as a beverage flavoring and medicine, but also as an embalming agent.

This spice has been shown to lower blood sugar and blood triglyceride levels, alleviate nausea, reduce inflammation, and increase sensitivity to insulin as an aid in fat burning. Found in the bark of a tropical evergreen tree, cinnamon is one of the oldest known spices, and is a great source of manganese, iron and calcium.

FENNEL

The heat of a cayenne pepper is brought on by capsaicin, an ingredient that makes the peppers hot.

This substance is known to be very therapeutic. It helps relieve aches and soreness and is found in many over-the-counter pain relieving creams. Other health benefits of cayenne peppers include improved circulation and reduced cholesterol, and it has shown to help fight against prostate cancer. Cultures that routinely use cayenne peppers in their diets show a much lower rate of heart attacks, stroke and pulmonary embolisms.

Fennel, often considered a weed in the United States, can be found growing roadside in many parts of the world. Rich in niacin, which turns food into energy, fennel is also high in calcium, which promotes healthy bones and teeth, and is abundant in vitamin C, which boosts the immune system. Fennel is considered a great dietary fiber, which helps keep your metabolism and digestive tract running smoothly. Often considered a natural appetite suppressant, fennel can be served raw or cooked, but its highest nutritional value is by eating the fennel leaves raw in salads.

GINGER

BASIL

Ginger was often mentioned in ancient Indian, Middle Eastern and Chinese writings. It has long been valued for its aromatic, culinary and medicinal properties.

Ginger is a mainstay in baked goods as well as in Asian dishes. Native to Southeast Asia, it is excellent for treating gastrointestinal issues, bloating, sore throats, arthritis as well as motion sickness. A spicy herb that is used in many dishes, it can be grated, sliced, sugared or even eaten like candy. It may also be consumed as a tea, which can ease an upset stomach.

Popular to season salads, sauces and pasta dishes, basil is grown in many regions now, but was first native to India, Asia and Africa. It has powerful antioxidant properties, which protect the body from premature aging as well as common skin issues. Basil can also be applied to open wounds to prevent bacterial infections. A good source of vitamin A and magnesium, basil promotes cardiac health by prompting muscles and blood vessels to relax, improving blood flow and lowering the risk of heart arrhythmia.

All in all, certain herbs and spices not only are elements that add pizzazz to your food, but they also have beneficial effects to your body and overall health. january | february 2014 livingwellnesskc.com

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HERBS VERSUS

SPICES

We often use the words herb and spice indiscriminately. However, there is a difference.

HERBS

Marc K. Taormina, M.D.

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In general, culinary herbs are the leafy portions of a plant and can be used dried or fresh. They are used for seasoning purposes in cooking, and can have medicinal value. They are often used in larger amounts than spices. Herbs originated from temperate climates such as Italy, France and England. Examples: • Basil • Chives • Marjoram • Mint • Oregano • Parsley • Rosemary • Sage • Thyme

SPICES Spices are obtained from roots, flowers, fruits, seeds or bark. Spices are native to warm tropical climate and are more potent and stronger flavored than herbs. As such, they are usually used in smaller amounts. Examples: • Cinnamon • Cloves • Cumin • Ginger • Nutmeg • Saffron • Vanilla 34

livingwellnesskc.com january | february 2014

nutrition january | february 2014 FACIAL MASKS

Herbs and spices aren’t just for internal consumption. When added to ordinary kitchen ingredients, you can create natural and nourishing facial masks.

NATURAL FACIAL MASKS YOGURT AND ANISE SEED FACIAL MASK

REVITALIZING ROSEMARY MASK

ROSEMARY AND TUMERIC CHAMOMILE FACIAL MASK Tumeric is high in FACIAL MASK

Yogurt is great for any type of skin. It can clear up oily, acne-prone skin, as well as moisturize dry skin. The anise seed aids oily skin while the honey removes impurities from the pores.

The honey acts as a great exfoliant.

Rosemary is revitalizing and cleansing, while the avocado helps moisturize.

1 tablespoon dried or fresh rosemary

antioxidants that help slow cell damage and even out skin tone.

2 tablespoons dried chamomile blossoms or 1/4 cup fresh blossoms

2 tablespoons flour

4 cups distilled water

2 tablespoons milk

Place rosemary, blossoms and water in saucepan.

Bring mixture to a boil.

Simmer for 15 minutes.

Strain herbs out of mixture.

Reserve rosemary herbal water. Smooth herbal water on your face and leave for 25 to 30 minutes.

1/2 teaspoon honey

1 cup of yogurt 1 tablespoon anise seed 1 tablespoon honey Blend the honey directly into the cup of yogurt. Add anise seed. Rub mixture on your clean face and let dry for 10 minutes. The yogurt and anise may cause a tingling feeling. Once dry, wash off with warm water.

A mild astringent may be applied afterwards.

1/4 cup warmed sweet avocado oil 1 tablespoon rosemary leaf Combine the avocado oil and the rosemary leaf in clean glass jar. Cover, let stand in the sun for a day.

Strain. Apply to face for 10 minutes. Rinse well.

1 teaspoon tumeric

Mix the ingredients in a bowl to create a paste.

Apply a thin layer to your clean face. Let dry for 20 minutes. Wash off.

Recipes for facial masks provided courtesy of Frontier Natural Products Co-Op, Wisely Made Skin Care and Renee’s Garden. january | february 2014 livingwellnesskc.com

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mind january | february 2014 ENERGY HEALING

POWER

in HEALING

What is energy healing and how can it help?

WRITTEN BY Micara Link, intuitive counselor and Reiki master teacher PHOTO BY Rob & Jen Photography

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E

Energy healing (or energy medicine) is a branch of complementary and alternative medicine that focuses on the body’s natural ability to heal itself. Energy medicine is a holistic healing technique that optimizes and supports the body, mind, and spirit by maintaining, aligning, and balancing our life force energy through our body’s energetic pathways.

We all have life force energy – it is the energy that animates and gives us life. It is what keeps us alive and healthy. When this energy is disrupted, it causes a lack of life force energy flow, which decreases vital functioning and harmony. When our energetic pathways are flowing naturally without any blockages or weaknesses, we are healthier and feel much more in balance.

HOW DOES ENERGY HEALING WORK?

in Japan and its technique is to channel healing energy into the client to aid the body, mind and spirit in relaxation and stress reduction. Reiki heals by flowing through the affected parts of the energy field, and charges them with positive energy. It raises the vibratory level of the energy field and brings in a large amount of positive energy that clears and breaks apart all negative energies attached.

As the negative energies clear, Reiki naturally straightens and heals the energy pathways, thus allowing the life force to flow in a healthy balanced way. Reiki, and most other energy healing techniques, work with the whole person.

“Energy medicine is the future of all medicine.”

When there is a blockage or weakness in our life force energy – disease, illness, pain or discomfort can manifest. These blockages arise from issues such as stress, negative thoughts, injury or even unhealthy choices. Energy healing helps clear these blockages so that your life force energy begins flowing naturally again. When it is flowing properly, your body is able to heal and balance itself, prevent illness, reduce pain, and the body can return back to its natural state.

There is a variety of energy healing techniques available today. These include healing touch, acupuncture, Reiki, Qigong, cranio-sacral therapy, Tai Chi and Ayurveda. Each approaches energy healing in a slightly different way, yet the focus on balancing the body’s natural energy flow is the main goal.

For example, Reiki energy healing originated

– Dr. Mehmet Oz

Healing is all-encompassing: body, mind, emotions and spirit. There are numerous reasons people seek out energy healing. Because energy medicine heals on physical, mental and spiritual levels, it encompasses all issues and ailments. Many people find benefit in adding energy medicine, such as Reiki, to complement conventional treatments for the symptom management of chemotherapy. Other people seek out energy medicine to help them with pain management, fertility issues, anxiety, depression, digestive issues, immune system support and so on.

Energy medicine is an avenue worth exploring.

It bridges the gap between traditional and modern medicine and offers us a wider window to achieve our health care goals. KC

january | february 2014 livingwellnesskc.com

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mind january | february 2014 TECHNOLOGY

Digital Wellness:

WRITTEN BY Kristin Wark

Virtual affection helps keep the sparks flying.

Traditionally, February 14 is full of expectations of over-the-top proclamations of love, like dinners by candlelight, carefully chosen gifts of expensive jewelry, or the public delivery of a dozen – or more – roses. While reserving this time every year to do something special is important to many couples, most will agree that real romance comes from focusing on the little things that show you care, like cleaning up the kitchen after your

spouse has had a long day, offering a soothing back rub, or leaving a sweet love note on the windshield of his or her car.

This year, set a resolution for you and your sweetheart to keep things exciting yearround. Download these apps and use your smartphone to give your significant other some digital love. Showing virtual affection is easy and may be just the thing you need to keep that love tank full all year round.

All apps can be downloaded from the app store on your mobile device.

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livingwellnesskc.com january | february 2014

SESAME Sesame is a gift-giving app that features packages that can be purchased and mailed directly to your sweetheart’s doorstep. New packages are debuted monthly. Package items follow a theme, such as popcorn and an iTunes gift card for Movie Night; pretzels, nuts and chocolate for Snack Attack; and barbeque sauce, seasoning and an apron for King of the Grill. After you order a package, you can expect delivery within two to three days. Package pricing ranges from $10 up to $200, but varies depending on what is offered for the month.

Be prepared to pay around $8 for standard shipping plus tax.

AVOCADO Avocado is an app that is downloaded and shared between you and your significant other. After you both sign up and log in with a common password, you’re able to send private messages back and forth, share pictures, create to-do lists that are customized and editable by either person, and send virtual hugs and kisses to one another. A calendar feature helps keep track of each other’s work schedules or weekend plans. This app is secure, and with an additional layer of privacy in the form of a four-digit passcode, you can be confident that all your interactions are completely private.

KAHNOODLE Kahnoodle bases its features on a relationship profile that both you and your partner complete once the app is downloaded. The profile focuses on love styles – ways you would like your partner to show they care for you. Once you’ve set your love style preferences, your partner gets points, or kudos, for logging the affectionate things he or she does in the ways that are most meaningful to you. Other features include gifting love coupons, making shared wish lists, chatting through love notes, and accessing date suggestions

january | february 2014 livingwellnesskc.com

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based on local deal-of-the-day type offers. A few features of this app are 18+, so keep in mind it’s for a mature audience only.

POSTAGRAM There’s something romantic about receiving a love note via snail mail, but thanks to the always-connected culture we live in, mailed love letters are almost a lost art. This app lets you surprise your love with a real life postcard, mailed from your phone. Create your own postcard within the app, complete with a custom photo and message. For as little as $0.99, you’ll be able to mail the postcard right to his/her home or office without ever getting out of your chair. Expressing your love in such a romantic, traditional way has never been easier. KC

mind january | february 2014 MANTRAS

CATCH A PHRASE AND HANG ON WRITTEN BY Susan Ortbals, fitskitz.com

When I first discovered the power of mantras, my legs were crumbling beneath my body while trying to finish my first Half Ironman. It was 95 degrees with no shade, and my body was out of gas. I had two more miles to go to reach the end.

“Find a way,” I repeated until I collapsed underneath a shade tree just past the finish line.

I was reminded of this race while watching a recent interview with Diana Nyad, the marathon swimmer who, after five attempts, completed her non-stop swim from Cuba to Florida. The words she uttered constantly in her head were “find a way.”

These powerful little phrases have impact on attitude, focus, strength and performance. How can just a few choice words create such a buzz?

Mantras are words of authority over us when our resources have been depleted. Powerful phrases that are willing to get in the ring with our toughest critic – ourselves – and fight until there’s blood and gore.

Mantras dominate with force and will drag us wherever we said we wanted to go.

The difference between mantras and prayers is we’ll shout them out to any God who will listen – especially if it’s late in the game, or we’re at the end of our rope.

Do a few choice words carry that much power? Can

For more from Susan, visit fitskitz.com 40

livingwellnesskc.com january | february 2014

mere words be vehicles that transport us to a better place? If the best of the best believe they work, maybe the rest of us should give them a try.

A mantra is effective because a command is embedded within it. Repeated in our mind, this phrase is capable of transforming us on the spot, like popping a pill of inspiration, focus or stimulation. Some mantras calm frazzled nerves while others kick us in the backside. It’s important to have several in our brain library.

Mantras are not just for sport. We can use them at work, in relationships and during times of frustration.

We can rev ourselves up or calm ourselves down with self-talk that connects us to a desirable state of mind.

Words can zap, sting and pinch. But they can also revive, restore and invigorate. Words are instruments of expression with powerful melodies. They toy with our physiology much the same way a song can release adrenaline.

When I hear the song “Gonna Fly Now” from the movie Rocky, my legs speed up and I have an overwhelming urge to throw my arms in the air. When my brain hears the words “make it happen,” I have to, well, make it happen. My body fights back much of the time, but when I lose to my well-trained mind, I always win. KC

Writer Susan Ortbals

HERE ARE A FEW OF MINE THAT HAVE IMPACTED MY BEHAVIOR AND RESULTS: CALM “Let it go.”

COURAGE “Courage follows fear.”

GRATITUDE “Wag more. Bark less.”

PHOTO COURTESY OF KEN WALSH

PATIENCE “Eat the elephant one bite at a time.”

PERSEVERANCE “One step forward.”

POWER “Make the training worth it.”

SPEED “Hot potato feet.”

STRENGTH “Champions win in the second half.”

CONSIDER THESE IDEAS WHEN GENERATING YOUR OWN MANTRAS: 1. Create them before you need them.

2. Pull from strengths you know you have within.

Think of qualities you most admire.

3. Keep them brief.

4. Avoid tongue twisters because you’ll likely be repeating them over and over.

5. Make sure they drive behavior.

6. “Fierce and strong” is better than “hang in there.”

7. Have a mixed bag ready. Think of areas where you’re most likely to need a boost of confidence. january | february 2014 livingwellnesskc.com

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mind january | february 2014 COMING OUT

COMING OUT AT 32 WAS PROBABLY ONE OF THE HARDEST THINGS I WILL EVER HAVE TO DO IN MY LIFE, THOUGH DOING IT AT ANY AGE IS DIFFICULT. ALMOST LITERALLY OVERNIGHT MY ENTIRE WORLD CHANGED. On some level, I have known I was gay since I was 8 years old. I had a dream in which I was having sexual feelings about a man, and when I woke up, my first thought was ‘oh crap.’ I knew this wasn’t “normal”, and was something I would be dealing with for the rest of my life. I wasn’t like the other boys; I loved art, hated noise, sucked at

sports, and preferred helping my mom and playing with my sisters to helping my dad and working on our farm. Still, my favorite toys were BB guns, tents and tools. I was just straight enough that everyone could pretend I wasn’t gay, even though everyone knew I probably was, including me.

When you live in a small town and don’t fit in, you observe what others are doing, try to fit in and plot your escape. All I wanted was to go to college, move to the city, have a nice house, a nice car and a normal life. I managed to do all that and even found a girlfriend and got married; everything looked great from the outside. But in reality, my wife and I fought a lot and our relationship was stuck in a rut so having kids didn’t seem like an option.

One of the things my wife would say during our arguments was that even though I worked hard to provide for us, she felt like I was going through the motions and really didn’t love or value her. After six years of marriage, I figured she was probably right. After a long night of arguing, I finally told her I thought I was gay. We tried counseling, but ended up separating and eventually divorcing.

The first person I came out to was a gay coworker, and shortly after, a friend of his who

COMING

Dealing with the emotional WRITTEN BY Keith Ferland

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needed a place to stay moved in with me. In a matter of four months, I went from being a 31-yearold married, straight, social drinker to a separated, coming out, drunk. After a lifetime of bottling up my emotions and sexuality, they came flooding out of me with a force that I couldn’t control. I spent a lot of the next year sitting on my back porch, smoking and talking through my feelings with my roommate. I would go out with my friends drinking until the bars closed to try and forget how sad I was and to see what being gay had to offer.

Coming out at 32 was probably one of the hardest things I will ever have to do in my life, though doing it at any age is difficult. Almost literally overnight, my entire world changed.

Socially, very few of my friendships survived the process; this was due mostly to me. I felt like I had been lying to them about who I was, and was too ashamed and embarrassed to face them. It seemed easier to make new friends who I didn’t have to reintroduce myself to. I also now had to learn to navigate the gay scene; I went from having a small close group of friends I saw often at each other’s homes, to a large group of acquaintances I would run into occasionally at the bars. I have managed to maintain some friendships from before I came

out, and establish a few new ones, but I am more isolated and less social than before. I am working on correcting this, but I don’t feel any connection with another person just because we are both gay and still fear the straight people I prefer to hang out with won’t accept me because I am gay. It’s a catch-22, and the only answer is me becoming more comfortable with myself and my sexuality.

Emotionally, it has been pretty rough. I have dipped in and out of depression since coming out, and sometimes wonder if it was all worth it. I started seeing a counselor again to work through my issues and it seems to be helping. Living in the

OUT

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AM I COMPLETELY THERE YET? NO AM I WORKING ON IMPROVING? YES AM I BETTER OFF THAN I WAS? ABSOLUTELY

There are many LGBT resources in Kansas City. Visit The Lesbian and Gay Community Center (lgcckc.org) or Parents, Families and Friends of Lesbians and Gays Kansas City (pflagkc.org) to learn more.

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closet teaches you to shut off and ignore your emotions, and it takes a long time to correct that.

One of the hardest things I have had to deal with is the realization I was a really bad husband and friend to my ex-wife.

When she had problems and difficulties, I usually responded with criticism and hostility, because that is how I had learned to treat myself. I also think one of the ways I tried to keep myself up was by putting her down. It wasn’t intentional, and I didn’t know I was doing it at the time, but the passing of time and my new understanding of my own emotions has made it clear that’s what happened.

Though coming out has been difficult, it was definitely the right decision and I am glad I did it. I am finally learning to deal with my emotions and to not criticize myself and others. I am also finally learning to deal with reality as opposed to just pretending things are as I, or others, would want them to be.

I used to think it was odd when people said what they thought and did what they wanted to do, regardless of other people’s opinions or society’s expectations. I used to think those people were rude and irresponsible, and would get nowhere in life. I now realize those people are really the respectful and responsible ones, and are the most successful regardless of their income or social status. The biggest thing I have learned to share with others, is that whatever social and personal difficulties you think you are avoiding by staying in the closet, are dwarfed by the much larger problems, which are caused by not living a life honest to yourself and who you are.

Am I completely there yet? No. Am I working on improving? Yes. Am I better off than I was? Absolutely. KC

mind january | february 2014 BLOCH WINE

Drink Well, Give Back.

– Bloch Wine

WRITTEN BY Mary Sauer “Drink Well. Give Back.” – The mantra of Bloch Wine not only captures the vision of the project, but the passions of founders Tom and Mary Bloch. Mary loves good food and wine, Tom enjoys gardening and the outdoors, and together they share a devotion to philanthropic work. These passions were the driving force and inspiration behind the Bloch Wine Project, released in late summer last year.

The Blochs are long-time farmers outside of Pleasant Hill, and began the adventure into producing wine when they planted their vineyard in 2010. They gave the first grapes, harvested in the fall of 2012, to Amigoni Winery to use in combination with grapes from California’s Central Valley. They received additional help from DMH Advertising who created the design work at a reduced cost.

DMH Advertising also connected the Blochs with Bennett Printing and Foley Package who assisted with the printing and packaging of their wine. In late summer of 2013, the Blochs released 58 cases of wine.

What makes Bloch Wine so special, besides their commitment to creating quality wine, is their vision for doing good with the wine they produce. With production costs covered by the Blochs, each case sold for $500 and included a $500 debit card to support a charity of the purchaser’s choice. With a vision like this, it is no wonder cases quickly sold out before the release party this summer.

The Blochs look forward to creating good wine and giving back again in coming years. They have made plans to release more wine again next summer. In addition to selling cases with a $500 debit card for charitable donation, the Blochs hope to see their wine in use at restaurants for events with a philanthropic purpose.

Additional information about the release of future wines will be available after the New Year. At this time, a website does not exist for the project, but the Blochs can be contacted with questions at blochwine@gmail.com. KC

january | february 2014 livingwellnesskc.com

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wellness january | february 2014 FINANCE

Improving Your Financial Health What if the secret to improving your financial health is to being committed to improving every area of your life … would you be game?

One important fact to remember is the financial aspect of life is not compartmentalized, but it is attached to every part of our lives. For example, if one focused all of his or her energy making money in his or her early years, they’ll likely spend most of it in later years on his or her premature health care expenses.

It can be easy to get caught up in the trap of thinking that making money is life’s ultimate

WRITTEN BY Levi G. Clock, Principal, Clockwork Financial

goal; however, money is just the means to the end, and not the end in itself. You can’t take it with you when you die. Living an increasinglypurposeful life filled with the stuff that sometimes money doesn’t buy is the ultimate goal of most of the people I’ve observed to have the most joy and satisfaction in life.

So how do you get this greater satisfaction and the financial success that follows?

Here are a few keys to success that you can implement today to improve your financial health, and every area of your life today:

Believe: One of the best ways to increase your belief in yourself and your life’s goals is the same way major corporations do – through subconscious programming. The one person who has the biggest influence on your life is you, so you need to be very aware and intentional about the messages you’re receiving. They have the ability to make or break you.

Write down your dream life in each of the following areas, read it every day and watch it become a reality. It is important to write in

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the past tense as if it has already happened. Try to fill your story with as much detail and emotion as possible.

1. Family and Relationships 2. Physical Health/Wellness 3. Fun and Hobbies 4. Business/Professional 5. Finances/Legal Planning

Budget: Make sure to keep a clear budget of where your time, money and energy are going on a daily basis. Track it and compare it to your dream life – are you staying in line with your goals or do you need to adjust? If you are like most people, you’ll constantly be

adjusting to continue on your path of progress every day.

Educate Yourself: Continue to question everything and seek out information, knowledge and expertise in the financial field. While there are many perspectives and opinions in the vast world of financial experts, here are a few pointers to help you find a good financial professional.

Make sure they: 1. Have been in the financial planning industry for at least five years (let them cut their teeth on someone else’s hardearned money)

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2. Believe in investing more in you and your business, than in someone else’s business 3. Are a competent expert in your needed areas for planning and advice 4. Are creative problem solvers and have the ability to think outside the box Also remember that working with a team of experts tends to produce better ideas and solutions to problems and concerns that you may face.

If you follow the advice above, you will be hard pressed not to begin making some major strides to improve your finances and your life a little bit each day. KC

wellness january | february 2014 STAYING HEALTHY AFTER DIVORCE

Divorce

WRITTEN BY Nancy Holland

Tips for staying healthy after the papers are final Divorce is consistently identified as one of the most stressful life events an individual can face, topped only by the death of a spouse or child. Marital dissolution can be painful, costly and cause a massive upheaval – and not just to the two spouses. Children, family, friends – everyone was a part of it. And now it’s over.

There are two categories of chronic stressors with divorce. The “known” elements: starting over, deciding to keep the house or move, living on less money, incurring expensive attorney fees, loss of lifestyle, and shared custody of children.

The “unknown”: will a single income be sufficient, how will the kids cope, who gets which assets/debts, what are the social and emotional consequences, and so on.

Whether known or unknown, these stressors cause many physical complications and mental strains. During periods of stress, the body prompts your adrenal glands to release a rush of hormones, including adrenaline and cortisol. Adrenaline speeds your heart rate, raises your blood pressure and boosts your energy supplies. Cortisol, the primary stress hormone, alters your immune system responses, suppresses the digestive system and other growth processes. Overexposure to cortisol and other stress hormones disrupts many of your body’s systems.

This puts you at increased risk for numerous health problems, including: • Depression/Anxiety • Weakened Immune System • Digestive Issues • Heart Disease • Insomnia • Weight Gain or Loss • Impaired Memory/Concentration However, there are steps you can take in order to care for yourself during this stressful time.

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EAT A PROPER DIET It is said that good nutrition is the foundation of good health. Eat nutritious meals with plenty of whole grains, fruits and vegetables, versus going through that drive-thru. Not only will you feel better physically, but healthy foods will also benefit your immune system and spare you the guilt that comes with consuming a 1400-calorie dinner.

GET A GOOD NIGHT’S SLEEP As hard as it may be, get a solid eight hours of sleep each night. High cortisol levels make it more difficult to sleep, but deprivation of sleep will only increase your stress levels. Go to bed and wake up at the same time each day.

Lower your thermostat to a cooler setting –

slightly below ambient temperature. People tend to sleep better when the air is slightly cooler. Reduce noise – turn off the television and close the windows.

Try using a noise machine if necessary.

EXERCISE Choose an exercise and find 30 minutes several times a week to do it.

If possible – walk, jog or swim to get outside and soak in natural vitamin D. Aerobic exercise is a great stress reliever.

FIND A CREATIVE OUTLET Take up a hobby or enroll in a class.

Always been interested in photography?

Thought about learning ballet or taking a creative writing class?

These activities can help you deal with the “alone time” that you are now facing.

What About the Kids?

ASK FOR AND GET HELP Divorce causes seismic changes to your daily routine, lifestyle and even your self identity.

Find support to help you through the initial months and, often, years of transition that follow divorce. Seek out a professional counselor or divorce support group.

ENVISION YOUR FUTURE Focus on your “new life” potential and keep that picture in your head.

You are far more likely to achieve this goal by preparing your mind for a positive future rather than thinking you are destined to be depressed and unhappy.

So you thought you married your perfect mate. Perhaps reality sank in and what you thought had been your ideal life is now shattered.

Divorce isn’t necessarily a failure. It can often be a test of one’s character, resolve and resiliency.

This is often the first question asked when contemplating or dealing with a divorce. Research shows that while a divorce is tough on kids, it’s often the fighting between the parents that is toughest and ultimately affects them most. The Mayo Clinic offers several tips for you to assist your child in dealing with divorce: • Maintain consistency. Children going through a divorce need stability. Change as little as possible. Keep routines the same.

Don’t bend the rules that you’ve always had, even if they insist on testing those boundaries. Kids feel safer with familiarity.

• Spare your child from the fighting.

Respect your child’s relationship with your ex. Don’t speak ill of your spouse within earshot of your children. Never make accusations nor expect your child to choose sides. Also, your child is not a messenger and should not be pumped for information about your spouse.

• Realize that counseling can help you both. Feeling overwhelmed or lonely because of your divorce can lead you to turn to your child for comfort. Don’t. To help work out your feelings, join a divorce

support group or seek private therapy. Your child can also benefit from counseling. Especially if he or she is experiencing depression, displaying behavioral issues or is still having trouble adjusting to the divorce after the first year.

• Put your child first. Dealing with your spouse is probably the last thing you want to do during a divorce, but your child needs you both. Decide custody arrangements and other details with your child’s best interests first, even if it’s putting your child’s needs ahead of your wishes. Realize that a bitter divorce or prolonged custody battle can impact your child’s long-term mental health.

Support from both parents is the best tool to withstand the trauma of divorce. After winning the 2013 Wimbledon championship, Andy Murray said what delighted him was seeing his divorced parents celebrate his win together despite their bitter separation and divorce. The three shared an emotional hug after his win proving that while they may no longer belong together, they still belong to him.

january | february 2014 livingwellnesskc.com

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wellness january | february 2014 HOUSE PLANTS

WRITTEN BY Sandra Irving, Ashley Kendrick and Courtney Beaumont

Nature’s home-filtering system With winter upon us, our homes are sealed tight from the cold and inclement weather making the air inside stale, stagnant and sometimes toxic. There are many contaminants from carpeting to paint that can be toxic and give off formaldehyde, benzene or carbon monoxide.

According to Yuka Yoneda of Inhabitat.com, we can alleviate many household pollutants by simply adding some green plants to our home. Though essential to our existence, plants are often sidelined in the hustle and bustle of life. The revolutionary concept of ‘eco-landscaping’ heralds the effort to bring greenery back into the concrete jungles we inhabit. We can make our homes and offices healthier and more cheerful with plants.

Air-conditioned rooms, synthetic building materials and inadequate ventilation cause numerous respiratory and nervous disorders. The mere presence of plants has been proved to lessen environmental pollution, increase labor productivity and reduce the cost of health care. Plants also provide medicinal properties and nutritious food that can go a long way in extending and improving our lives.

Studies have found that not only do these plants take in carbon dioxide and give off oxygen, but they can also target and remove toxic gases from our homes. Short of investing in an expensive air purifier or freezing with windows open, there are seven common house plants that combat household pollutants and put the ‘green’ in green living.

While there is nothing better than buying green products for your home to alleviate your home of toxic chemicals and using a HEPA air filtration system, plants can be a good and inexpensive source to add beauty, oxygen and humidity to a stuffy winter home. KC

Anthuriums: exotic-looking blooms and dark, large leaves that clean the air of ammonia, formaldehyde, toluene and xylene.

Common Ferns: have been around since prehistoric times and their large fronds combat toluene and xylene, again found in paints, nail polishes and glues.

Common Palms: known natural air purifiers that also help remove formaldehyde, benzene and carbon monoxide.

Massangeana Cane: a plant native to Africa but easy to find at most plant stores. They can reduce formaldehyde in the air.

Orchids: hearty flowers that produce larger amounts of oxygen during the night, which makes them perfect for bedrooms. They also are known to reduce xylene, a common chemical found in glues and paints.

Peace Lilies: thrive in shade and can remove toxins like acetone, ammonia, benzene, ethyl acetate, formaldehyde, methyl alcohol, trichloroethylene and xylene.

Philodendrons: attractive with broad, deep green leaves and are known to remove xylene.

Pothos: common in North America.

They are hardy in lower lights and colder temperatures, and rid the air of carbon monoxide and formaldehyde.

Scheffiera: known for its glossy and abundant leaves as well as cleaning benzene, formaldehyde and toluene from the air.

These are great for homes with smokers.

Song of India: yellow and lime leaves absorb formaldehyde, toluene and xylene.

Sandra Irving, Ashley Kendrick and Courtney Beaumont are members of the CurbedKC.com realty team.

For more information visit CurbedKC.com or email CurbedKC@gmail.com.

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