Legislating Lean • An even Greener KC • Cooking with chia seeds • Dental Health
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wellness
The Kansas City metro’s only comprehensive print and online magazine featuring health and wellness with a practical approach
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Home Sweet Health Maintain a healthy home to keep your family safe
A Spiritual Vacation Breathe and relax during summer travels
Cultural Cool Down
Walk The Nelson-Atkins to stay in shape and beat the summer heat
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I am ... … a school board president. … a Mom and a wife. … a business owner. … an aspiring yogi. … a photographer. … a blood donor. … a Rotarian. … a gardener. … an activist. … driven. … caring. Amy is on the go! She is a small business owner, the President of the Olathe School Board and she shares her time with many community organizations. Her busy and active lifestyle doesn’t get in the way of giving back in the most basic of ways. Amy is also a loyal and dedicated blood donor who takes 60 minutes of her time every 56 days to help save a life in her community.
Who are you?
savealifenow.org
july | august 2013
contents
features
32
HOME SWEET HEALTH
17 NUTRITION TREND: FASTING Can fasting lead to weight loss, good health and longevity?
20 Legislating lean: can it be done? Susan Ortbals examines ways the government and larger corporations can lend a hand to reduce unhealthy food consumption and encourage healthier lifestyles.
36 GREEN KC Local initiatives aim to help our city become more eco-friendly.
How to create and maintain a healthy and safe home.
40 DIGITAL WELLNESS
11 Make your entire body smile.
14 4
Dental health
A guide to a few hot smartphone apps that can help you keep your home environment healthy.
46 CULTURAL COOLDOWN A walking guide through the NelsonAtkins Museum to help you stay in shape and beat the summer heat.
30
A FAMILY EVENT BACK-TO-SCHOOL: ADULT EDUCATION OPPORTUNITIES IN KANSAS CITY
livingwellnesskc.com july | august 2013
xx
Twin sons motivate dad to triathlon finish line.
Chia seeds: The next big superfood
CHIA SEED RECIPES: 25 Lemony raspberry chia jam and chocolate chia banana treatS 27 BANANA CHIA BITES 28 TACO REPUBLIC FOOD TRAVELS KANSAS CITY – CHICKEN TINGA TACO RECIPE ON PAGE 29
24
31 IT IS WHAT IT IS ... MAKING THE MOST OF ANY SITUATION 39 ECONOMICAL AND ENVIRONMENTALLY-FRIENDLY HAIR STYLING PRODUCTS
31
42 EDUCATION KEY TO FINANCIAL WELLNESS AND WEALTH
in every issue Wellness calendar 6 Editor’s letter 7 Online news 8
44 PREVENTING INJURY AFTER A FITNESS HIATUS 48 A SPIRITUAL VACATION: HOW TO JUST ACCEPT AND RELAX 50 WHAT’S IN YOUR BAG? PERSONAL TRAINER P.K. FOX SHARES HIS WORKOUT MUST-HAVES
It is what it is...
40
ON THE COVER Our graceful and light-on-their-feet cover models for this issue were (left to right) Maddie Louque, Danielle Palomino and Clair Freeman of the Olathe South Dance Team. The backdrop is the Nelson-Atkins Museum of Art’s Bloch Building shot during the late evening hours. The Block Building, is adjacent to the Donald J. Hall Sculpture Park – a popular destination on a warm Kansas City summer evening. Also a special thanks to Race James, our adorable model adorning the pages of our healthy homes feature starting on page 32. (No children or animals were harmed in the photoshoot.) july | august 2013 livingwellnesskc.com
5
wellness calendar
JULY/august July is UV Safety Awareness Month Skin cancer is the most common type of cancer in the U.S. Ultraviolet (UV) rays from the sun are the most-often cited cause for this type of cancer. With the sun beating down during the months of July and August, what better time to remember these four steps to protect your skin from the National Health Safety Center? 1. Stay out of the sun between 10 a.m. and 4 p.m. 2. Use sunscreen with SPF 15 or higher. 3. Cover up with long sleeves and a hat. 4. Check your skin once a month for changes.
Fireworks Safety As we celebrate our country’s independence with fireworks, remember to use common sense to avoid preventable injuries: 1. Always have a parent supervising any children or teens around fireworks. 2. Only use fireworks outdoors. 3. Have water ready and wait 20 minutes before handling a “dud.” 4. Read the caution label before lighting. …and more, visit fireworkssafety.org.
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livingwellnesskc.com july | august 2013
living
wellness kansas city
Volume 2, Issue 4 July/August 2013
editor’s
note
Publisher Deb Ducrocq-Vaknin Editor In Chief Sarah Legg Contributors Janell Bartlett Levi G. Clock Chelsea Craig, ATC Crissy Dastrup Christine Kaya Hewitt Randall Goldstein, DO Edie R. Lambert Tara Logan Todd B. Natenberg Brittany Nelson Emily O’Brien James H. O’Keefe, MD Susan Ortbals Dianna Sinni Vilma Subel Jay Van Loenen Kristin Wark Maggie Young Cartoonist Mark Litzler Cover Photographer Rob and Jen Photography Contributing Photographers Crissy Dastrup Martin Diggs Rob and Jen Photography Account Managers Andrea Levitan Santhana Phrommany Layout and Graphic Design BV Design Copyright 2013 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. 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
Dog days of summer Ahhh, summertime. The days are longer, temperatures are higher and vacations are in full swing. In this issue, writer Kaya Hewitt shares her tips for reducing stress on family vacations. We also feature environmentally friendly initiatives in Kansas City and ways to maintain a healthy home. For those who want to mix fitness with the more cultural aspects of the city, we suggest walking The Nelson-Atkins Museum of Art while taking in the beautiful pieces featured throughout. Look for our Fourth of July healthy cocktails and grill recipes on our blog at livingwellnesskc.com/blog. We update the blog multiple times a week with features on local businesses, recipes, feel-good stories and more. You may also ask a wellness expert about anything from health and finance, to nutrition and fashion. We have an excellent group of experts ready to answer your questions. Since we began “Living Wellness Kansas City” in February 2012, we have received positive feedback and helpful suggestions from members of the wellness community and our readers. We encourage continued feedback. Please let us know what you like and what you would like to see. We are committed to providing timely, practical information. Remember as we reach the dog days of summer to stay hydrated and drink a lot of water. Use the summer as a time to relax and be in the moment. Before we know it, fall will be here and snow will be on the horizon! KC
Sarah Legg editor@livingwellnesskc.com
Join the conversation Join us on facebook: facebook.com/livingwellnesskc Follow us on twitter: twitter.com/livewellnesskc
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online news
KC WELLNESS MAKERS
blog series
We feature those in the community who are promoting wellness in Kansas City. View all past issues of Living Wellness Kansas City at issuu.com/livingwellnesskc
Visit livingwellnesskc.com/blog for 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
LEGISLA TING LEAN • AN EVEN GREENE
living
wellness R KC • COO KING
WITH CHIA SEEDS • DENTAL
HEALTH
livingwellnessk c.com july | august 2013
The Kansa s City metro’ s only compr and online magazine ehensive featuring print with a practic health and al approa wellness ch
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lth
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Breathe and relax duri ng summer travels
Cultural C Walk the
living
wellness
The Kansas City metro’s only comprehensive print and online magazine featuring health and wellness with a practical approach
kansas city
Nelson-Atkin s to stay
ool Down
in shape
and beat
the summer
heat
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I am ... … a future KSU Wildcat. … a happy three-year old. … six months cancer-free. … a great pretender. … a book lover. … a blood recipient. … a super hugge hugger. … a big sister. … courageous. … funny. Olivia is fairy princess who loves pretending and imagining all sorts of wonderful things each day. Olivia also loves giving sweet, gentle hugs to her little sister and her family. She is also a blood recipient who battled Rhabdomyosarcoma and continues to win that battle today. She is thankful for blood donors who took just 60 minutes of their time to help save her life.
Who are you?
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thedaltonburnerfoundation.org
Many birthing centers talk about new wallpaper and spa amenities, but you should know more about your healthcare, such as: An integrated team of 22 faculty-physician specialists and subspecialists in OB/GYN, the largest in the region A low total caesarean section rate of 23% Routine encouragement of vaginal birth after cesarean delivery for appropriate candidates, achieving success in at least 7 out of 10 candidates Special programs for the prevention of preterm birth, and the management of multiple gestations, diabetes and other important maternal and fetal health problems The support from both the regionally unique KU Center for Advanced Fetal Care and KU Center for High Risk Pregnancy A brand new neonatal intensive care unit with single family rooms, and neonatal medical home providing personalized care after discharge culminating in exceptional outcomes Being the only facility in the region to require all to participate annually in PROMPT, the only training course in obstetrical emergencies shown to improve patient outcomes
Why settle for wallpaper? (oh, we have that too) 913.588.6200 www.kumc.edu/obgyn
KUMC Campus 3901 Rainbow Blvd Kansas City, KS 66160
Corporate Medical Plaza 10777 Nall Avenue, Suite 200 Overland Park, KS 66211
ey ou r
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Yo un g
Dental health enti re
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EN I TT R W
BY
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july | august 2013 livingwellnesskc.com
11
Y
You use them to smile at a stranger or offer a warm gesture to a friend, but your teeth aren’t
mouth – it affects the entire body. There are multiple facets of tooth home care and
just part of your appearance. Teeth allow you to
professional care that are important to overall oral
chew everything from raw carrots to grilled chicken
health. The top three parts of a daily regimen should
(and yes, cake too.) This function allows you to digest
include brushing, flossing, and rinsing. It sounds
nutrients that benefit your entire body now and in the
simple, but many people leave out at least one of the
future. With that kind of responsibility, taking care of
three.
your teeth is just as important as your daily workout. Michael McCunniff, D.D.S., associate professor and
“Generally, you should brush twice a day (morning and night) with a soft toothbrush,” said Dr.
director of University of Missouri-Kansas City School
McCunniff. These times are best because acid starts
of Dentistry, said the purpose of teeth is chewing and
breaking the food down about 20 minutes after you
eating for nutrition, therefore they are something you
eat, which if left for too long, like overnight, can give
need to take care of like any other body part.
cavities prime time to form. You should aim to brush
“People think that the aging process has to have dentures involved, but that is far from the truth,” said Dr. McCunniff. Like every other part of your body,
your teeth for about two minutes to work over every surface. The toothbrush removes the bacteria that adhere
you want to keep them in the best condition possible
to teeth after eating a meal or drinking a soda. The
to live a healthy and happy life. To accomplish this,
carbs and sugars break down into acid and lodge into
you need to practice both professional and home care.
teeth. When you brush your teeth, it dislodges the
Lori Engelmann, D.D.S., located in Leawood, said
bacteria and breaks down the acid and lessens the
people need to realize that it doesn’t just affect your
chances of cavity formation. Any type of toothbrush will be able to remove the bacteria, but how much you get off depends on thoroughness. Dr. Engelmann said using an electric brush ensures that a person will be more effective in removing bacteria and acid from crevices in the teeth. Regardless, it’s a good idea to buy a new toothbrush every three months because the bristles fray and become less efficient. Floss at least once a day to remove bacteria and food particles lodged between teeth. There is no way your toothbrush or rinse will reach them, so it’s another necessary method of removal. If your gums bleed when you floss, then get a check up with your dentist. Gum disease comes with few warning signs, so if you are experiencing irritation, it is better to have them looked at sooner rather than later. Rinsing should be done right after you brush your
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livingwellnesskc.com july | august 2013
teeth and no, it can’t be used in place of it. “Rinse is like perfume for the teeth,” said Dr. McCunniff. “It’s another method of breaking down the acid that could form cavities if left untreated.” It is a smart way to kill any lingering bacteria and make your breath smell better, but it can’t work in place of two minutes of brushing. Dr. Engelmann recommends an alcohol-free rinse because alcohol can dry out the tissues and cause some people to
Proper dental health not only protects teeth from cavities and crowns, but it also protects the health of the entire body from ailments that include:
develop gingivitis (inflammation of gum tissue.) If you struggle with bad breath, it might be a good idea to invest in a tongue scraper. “I can’t say that everyone needs a tongue scraper, but I see a good benefit for some,” said Dr. Engelmann. “Especially people that have sinus drainage or tongues that just have more grooves and tend to pick up more plaque.” Essentially, the scraper removes the bad smelling acidic bacteria sitting on the tongue, which helps freshen the breath. If you choose to invest in a tongue scraper,
Endocarditis Bacteria from gum disease has the potential to enter the blood stream, which can then affect a weakened immune system or heart valve. This then can cause infection of the rest of the body and even the heart (endocarditis.)
go for the metal ones over the plastic variety. Like with any aspect of good health, it is best to avoid sticky sweets and carbs. They break down into acids that cause infectious cavities. Drink plenty of water and try to avoid sugary soda and sticky sweets like the gummy bears.
CARDIOVASCULAR DISEASE Poor dental hygiene has been linked to heart disease, clogged arteries, and even stroke.
If you do indulge, try to brush your teeth as soon as possible. If you want to avoid staining, avoid berries, red wine, coffee, tea and dark colored sodas. The average person should go to the dentist every six months, but there are some people that need to visit more often. The standard twice-ayear dental appointment combined with adequate home care will not only take care of your pearly whites, but the rest of your health as well.
PREGNANCY AND CHILDBIRTH Studies have linked gum disease to premature birth and low birth weight. Source: mayoclinic.com
KC
Have a question for a dental expert? Visit livingwellnesskc.com and click on ‘Ask an Expert.”
july | august 2013 livingwellnesskc.com
13
Back to school Local colleges provide different Written by Tara Logan Learning will never cease to exist for adults in the Kansas City area, thanks to a plethora of continuing education programs. Johnson County Community College, Park University, University of Missouri-Kansas City and Western Governors University of Missouri, to name a few, have options designed to fit every schedule and budget.
Johnson County Community College (JCCC), located in Overland Park, has a catalogue of options featuring courses for non-credit certifications. Anyone can sign up for classes, not just enrolled students. “The program has two distinct areas: personal enrichment development and professional development,” said Christy McWard, director of marketing and event management for JCCC. Professional development courses include everything from computer training to leadership development. “Those could be anything from cooking classes and photography classes to foreign language classes for travelers. If you know you’re going to Paris and you need to brush up on your French, we have classes in that,” McWard said. Classes vary in price, based on factors such as
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livingwellnesskc.com july | august 2013
duration, specialization and licensure. For class options and pricing, visit jccc.edu/ce.
Park University, a nonprofit private institution based in Parkville, with 39 additional campuses across the country and online course options. Park University is popular among servicemen and was ranked “Best for Vets,” by Military Times magazine. “The Park promise is to serve those who serve their country and community with a globally relevant education for life,” said Stephen Terry, director of military and veteran students services at Park University. “We go above and beyond with every phone call or email or visit that we have. In order to make sure that each service member and veteran is fully taken care of. If Park is not the right fit for that student or veteran, we help them identify the institutions that are accredited to match with their educational goals.” Veterans have the option to use the Post 9/11 GI Bill for college as long as they served or were deployed for 15 months anytime after the September 11 terrorist attacks. The bill covers tuition and living expenses, plus a book stipend.
options for adult education For more information about Park University, visit park.edu.
The University of Missouri-Kansas City has an adult education program called Communiversity. The program has a rich history, beginning in 1970 as part of the free speech movement in the United States, according to Rick Mareske, coordinator for Communiversity. The program has a variety of class topics including financial planning, photography, pole dancing, relationships, health and cooking. The classes are available all year and are free to students of the university. Adults from the community can sign up for classes for a nominal fee ranging from $9 to $18, not including supplies. Mareske is proud of the achievements of Communiversity, such as the classes that have grown to citywide popularity. “One of our most popular classes lately has been ‘Food not Lawns.’ It became an organization and it started through Communiversity,” he said. “It’s kind of a movement to some extent; it’s people who believe we should get rid of our front lawns and grow vegetables.” Overall, Mareske emphasizes the positive environment of the classes. “Having something with more acceptance and possibility, that’s a good thing. People go into a class and they might be really surprised by somebody who is really pretty eccentric or eclectic.” For more information about Communiversity, visit umkc.edu/commu.
Western Governors University of Missouri is the newest, and possibly most innovative addition to Kansas City’s adult education options. The university is a non-profit, geared toward working adults. The university has four main concentrations: business; information technology; teacher education, which includes pre-licensure teacher education; and health professions, which is mostly nursing. The degree programs, with the exception of clinicals and student teaching programs, are all online, according to director of public relations, Joan Mitchell. Students at Western Governors are given mentors instead of professors and have access to coursework 24 hours a day. The most significant difference between this program and others is the competency-based education. “(Competency education) means that instead of requiring students to spend a semester on every topic in their degree program, we allow our students to move as quickly as they can through their programs. As soon as they demonstrate they know the material, they can move on to the next course,” said Mitchell. For more information about competency education and Western Governors University, visit wgu.edu.
Whether you want to cook up a delicious meal for your significant other, get a little exercise for bikini season or receive professional licensing, Kansas City has an affordable option. Classes are not just for kids anymore. KC
july | august 2013 livingwellnesskc.com
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nutrition trend july | august 2013 FASTING
Can fasting lead to weight loss, good health and longevity? Written by Edie R. Lambert
Hippocrates, Plato and Plutarch did it. So did
Within nine weeks after starting the 5:2 Diet, he’d lost
Benjamin Franklin and Mark Twain, and all lived
20 pounds, cut his blood sugar level by half and dropped
well into their 70s and beyond, long before modern
his cholesterol to normal range. He also stopped snoring.
medicine made longevity the norm. They practiced
Having reached his desired weight, Mosley, a medical
various forms of intermittent fasting (IF) – intermittent
journalist for the BBC, now fasts just one day weekly
energy restriction, in scientific argot. It’s a regimen of
and skips lunch daily to maintain his weight and control
alternating eating and fasting.
his insulin and cholesterol levels.
Now, a runaway bestseller in Britain published
The 5:2 Diet is simple. People find it easier to stay on. They lose more fat, and they’re
America in March has people
more easily able to keep it off, Mosley
on both sides of the Atlantic
says. There are caveats. He doesn’t
fired up about fasting. “The Fast
recommend it for diabetics, pregnant
Diet’s” cover line is the tipoff
women, people who are underweight or
– “Lose Weight, Stay Healthy,
suffer from eating disorders, teenagers,
Live Longer.”
or children, and he advises people
Photo courtesy of NIA
in January and released in
Dr. Michael Mosley, the book’s co-author lays out a form of IF that he calls the 5:2 Diet. It involves eating normally for five out of every seven days, and fasting for two. The results of Mosley’s self-experimentation sold him on it.
In recent studies, Dr. Mattson has found that IF, combined with exercise, can have positive effects on the body.
His quest began in early
to check with their physician before starting. The same goes for other fasts and diets, like the alternate-day fasting (ADF) plan – eating normally and fasting every other day. Potential gains are worth examining, say experts. Weight loss may be just one of many benefits. A limited number of studies on humans
2012. He wasn’t feeling well, was slightly overweight,
and studies on lab animals show that fasting can reduce
and tests revealed pre-diabetes and high cholesterol –
the risk of cancer and heart disease, slow or prevent
alarming because his father had died of complications
age-related cognitive impairment, boost energy, mood
from type II diabetes.
and metabolism, and lower levels of IGF-1, the growth
After studying scientific research about the
hormone responsible for aging.
potential beneficial effects of intermittent fasting, and
“Fasting lowers levels of IGF-1 and also appears to
interviewing scientists, Mosley tried various IF diets.
switch on a number of DNA repair genes,” Mosley wrote
july | august 2013 livingwellnesskc.com
17
nutrition trend july | august 2013 FASTING
in an Aug. 12, 2012 article for the U.K. “Telegraph.” The research has convinced at least one top scientist to apply it to his own lifestyle.
“We knew that reducing calorie intake in animals will increase their lifespan,” he says. “In animal models with those three diseases, we found that if we put
“Eating three meals a day plus snacks is really
those mice on alternate-day fasting, their nerve cells
abnormal,” Mark Mattson, PhD, says. “Animals in the
were less vulnerable to becoming dysfunctioning and
wild don’t have food all the time. It’s no problem for us to
deteriorating, and we got interested in moving toward
eat only one meal a day or go a whole day without eating.
human studies.”
Being hungry is actually good. I think during that time period, a lot of good things go on in body cells and brain.” Mattson is chief of the laboratory of neurosciences and the cellular and molecular neurosciences section at the National Institute on Aging. A leading expert, he’s
They also found that IF, when combined with regular exercise, improves lab animals’ learning ability, memory, balance and coordination, and optimizes brain and nervous system function, Mattson says. To date, he’s conducted countless fasting studies on
studied what goes wrong in the brain with Alzheimer’s,
animal models and three on humans – one on asthma
Huntington’s and Parkinson’s diseases in lab animals
sufferers and two longer studies on women at risk for
since the 1990s.
breast cancer. Subjects were all obese. Mattson found that
Research shows that Intermittent Fasting, along with exercise, improves lab animals’ learning ability, memory, balance and coordination, and optimizes brain and nervous system function.
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livingwellnesskc.com july | august 2013
nutrition trend july | august 2013 FASTING
IF improves asthma symptoms and pulmonary function, and is easier to follow than daily calorie restriction (DCR) and results in greater improvements in insulin sensitivity and fat reduction. (DCR is consuming fewer than the recommended daily allowance of calories to lose weight.) “The results were encouraging and suggest it’s important to do further well-controlled human studies with large numbers of subjects,” Mattson says. Subjects followed the 5:2 or ADF Diet, but Mattson says, “I don’t really have evidence of one approach being particularly better than another, except ADF allowed them to lose weight more quickly.” He plans a new study later this year on 20 obese, pre-diabetic adults, ages 55 to 70 who are at risk for cognitive impairment because of their age. The study subjects will be examined and tested at the onset and
after they finish two months on a 5:2 diet. Mattson hopes to determine whether fasting affects their cognitive function, memory and learning. “Studies suggest that people with longstanding obesity will have memory problems in older age,” he says. American studies on the health benefits of fasting date back over a century, but they were anecdotal or case studies rather than rigorous controlled studies, Mattson says. “A good example is Upton Sinclair’s book “The Fasting Cure,” published in 1911. It wasn’t a scientifically rigorous study. Sinclair interviewed some 200 people who had some ailment, usually chronic and had gone on a fast. They self-reported their experience, and Sinclair came to conclusions – not scientific, but interesting in that fasting has quite remarkable benefits on health.” KC
Below are two sample calendars illustrating IF and ADF (Remember to check with your physician before starting any new diet regimen.) = FASTING DAYS
INTERMITTENT FASTING (IF) MON
TUES
WED
Thurs
FRI
SAT
SUN
Thurs
FRI
SAT
SUN
ALTERNATE-DAY FASTING (ADF) MON
TUES
WED
Have a question about what you just read? Visit livingwellnesskc.com and click on “Ask an Expert.” july | august 2013 livingwellnesskc.com
19
LEGISLATING LEAN: CAN IT
T
The case of the New York Big Gulp® should become the primo example of good intentions gone wrong – u-turn kind of wrong. The extra large soda pop was the target of New York Mayor, Michael Bloomberg. The proposed ban, struck down by a judge, would have prohibited the sale of all sugary drinks larger than 16 ounces in fast food restaurants, sports arenas, movie theaters and food carts. The ban would not have applied to convenience or grocery stores. According to the health commissioner of New York City, more than half of adults in the city are overweight. As reported in the “New York Times,” about one-third of New Yorkers drink at least one sugary drink a day. Kansas City has no reason to brag either. The reported 30 percent obesity rate in Jackson County does not account for the majority of folks who need to lose pounds to better their health, and may not technically qualify as “obese.” I admire and support creative measures to help combat obesity in America. But this soda ban idea was absurd. This is not the way to “rally the troops” in an already politically divided country. Like parting a sea, citizens scurried immediately to their side of the wave. The ban immediately became about the role of government in our lives and not about our flabby bellies.
Adults resist and resent being treated like children. In America, to take away or forbid is like shaking a soda before opening the top. There’s no way it won’t explode in your face. Social stigmas are far more powerful than prohibitions. It took a long time with cigarettes but it did happen – progressively. The social stigma began before restaurants, workplaces and public facilities banned smoking through legislation. There was some backlash but not as much is if the smoking ban would have been the first strategy employed to head off this deadly habit. Bloomberg jumped in the deep end before he could swim. Education and incentives are better ways to impact the obesity epidemic. The bottom line: Our leaders shouldn’t waste time on our soda cup size and should get in the ring with the big boys that really impact our health. Local officials can influence the culture of our cities with huge impact on our waistlines. Mayors should focus on blazing new trails (literally), new playgrounds and well run community centers, particularly in low income areas. Urge school districts to adopt healthy lunch programs. What’s needed for legislators to fight the war on obesity is the same as we need to win it: muscle and endurance. Our elected officials need to use their muscle in Washington while we use ours at the gym. Big Gulps of H2O allowed.
For more from Susan visit fitskitz.com 20
livingwellnesskc.com july | august 2013
BE DONE?
Written bY Susan Ortbals of fitskitz.com
Here’s how we could start: No unhealthy food or drink in any public school in America except for a special occasion: children need guidance from adults to influence their choices. Pressure insurance companies to reduce the premiums and out-of-pocket expenses of healthy, fit people: reward people who save everyone money. Tax junk food: we’ve done it with cigarettes. Put the revenue toward nutrition education or to lower prices of fresh foods. There’s a critical role our government should play in helping reduce obesity.
Revise the farm bill: switch government subsidies of corn, sugar and soy, and subsidize fresh fruits and vegetables. Help make healthy food more affordable. Prohibit factory farming and the use of life threatening antibiotics in our meats and dairy foods: the average Joe can’t fight Monsanto or armies of lobbyists on Capitol Hill, but our government can choose not to subsidize junk food and prohibit patents on seeds. Require labeling of genetically modified ingredients (GMO’s) and put nutrition facts on menus and products that anyone can understand at a glance: who can argue against information except the people who don’t want you to make informed choices? KC
What do you think? Sound off at livingwellnesskc.com/magazine.
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IT’S ONLY FITTING THAT THE BEST PLACE TO
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Strength in
Nature’s complete superfood Written by Chelsea Craig, ATC
Strength: the quality or state of being strong and the capacity for power and endurance. This word portrays resistance, solidity and toughness. Exactly the qualities the Mayans were searching for when naming the tiny miracle seed – the chia seed. Mayan for “strength,” the chia seed embodies the utter essence of this bold term and much more. Ancient cultures throughout South and Central America have long enjoyed these tiny seeds as a key aspect of their food and medicinal needs. Believed to be magical due to their ability to increase stamina and energy over long periods of time, a simple tablespoon of chia seeds has the nutrient density to sustain an individual for 24 hours – at only 65 calories. They have a very mild nutty flavor and there are dozens of ways to add them into your diet. The chia seed is a nutritional powerhouse abundant in healthy omega-3 fatty acids, proteins, fiber and antioxidants. They are sometimes referred to as “nature’s complete superfood” because of their high nutrient content. In fact, they are the richest plantbased source of omega-3 fats ounce-for-ounce, having more of these healthy fats than salmon. Omega-3 fatty acids are key to a healthy heart and have been clinically shown to reduce inflammation, enhance cognition and have a number of cardiovascular and disease-fighting properties. These crucial good fats found in chia seeds – specifically alpha-linolenic acid (ALA) – play a crucial role in lowering of HDL (bad) cholesterol and blood pressure, reducing risk of diabetes, osteoporosis, and depression, and aid in the prevention of colon, breast and prostate cancer.
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Providing one-third of the recommended daily serving of fiber in one tiny ounce, chia seeds are considered digestive rock stars. Fiber acts as a broom, sweeping and pushing food through the digestive system efficiently aiding in a plethora of health benefits, while treating and preventing bowel problems, decreasing blood cholesterol levels, and protecting against certain forms of cancer. Additionally, fiber swells within the stomach and digestive tract, creating a sensation of fullness on few calories, warding off excess pounds and assisting in maintaining a svelte waistline. Chia seeds are hydrophilic, absorbing up to 12 times their weight, forming a gel-like substance, expanding to curb appetite and reduce caloric intake while still ensuring adequate nutrition. Chia seeds deliver 18 percent of daily calcium needs, packing three times more calcium per ounce than milk. Deficiencies in calcium can lead to a number of disorders like tetany seizure, insomnia, eczema, irritability, heart palpitations, high cholesterol, vitamin D and magnesium deficiencies, and most widely known – osteoporosis. Bones can become porous and fragile, nails and hair become brittle, growth is impaired, and hormone levels decrease when not enough calcium is available for absorption. Chia seeds provide a simple, yet excellent source of calcium. With the potential of life in every tiny seed, the chia seed is small, but mighty – a true super-food delivering the maximum amount of nutrients with minimum calories. The Mayans were certainly right in naming this wonder food for the term that best describes its power, fortitude and might – strength. KC
Cool off with chilled summertime
Written by Dianna Sinni, Whole Foods Market
Lemony Raspberry Chia Jam A delicious and naturally sweetened raw jam that takes less than 10 minutes to make. Serve on your favorite whole grain toast, over pancakes, mixed into a hot breakfast cereal or over cashew ice cream. Yields about 2 cups
⅛ cup water
2 cups fresh raspberries, gently mashed and slightly chunky 2 tablespoons raw honey, or to taste 2 teaspoons freshly grated lemon zest 2 tablespoons freshly squeezed lemon juice 2 tablespoons chia seeds 1. In a bowl, gently combine coconut water and mashed raspberries. Stir in raw honey, lemon zest and lemon juice until well mixed. 2. Sprinkle chia seeds over top and mix in. Place jam mixture in a glass container or Mason jar in the refrigerator for 30 minutes – this allows the chia seeds to gel and the jam to chill.
Chocolate-Chia Banana Treat Amp up your banana with protein, fiber and Omega-3’s with this decadent and guiltless chocolate treat. Yields 4 servings 2 ripe bananas, peeled and cut in half crosswise ¾ cup pitted medjool dates, soaked in 2 cups of warm water until softened ¾ cup unsweetened cocoa powder ½ cup raw almond butter ½ tablespoon alcohol-free pure vanilla extract ¼ cup chia seeds 1. Using a slotted spoon transfer softened dates to a high-speed blender and ½ cup of soaking liquid. Add in cocoa powder, almond butter and vanilla extract. 2. Secure lid and blend on high until smooth and creamy, adding more of the soaking liquid ¼ cup at a time until desired consistency is reached, about 2 minutes. Transfer the chocolate sauce to a small bowl. 3. Dip and roll the banana halves in the chocolate sauce, until well coated. Roll the banana in a small bowl filled with chia seeds or sprinkle by hand, to taste. Lay bananas on a wax paper-lined plate or baking sheet and freeze. Enjoy as a frozen treat or alternatively, chill in fridge and enjoy when chocolate has hardened. Or if you can’t wait, enjoy right away after preparing. KC
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HEALTHY RECIPES Chia seeds gain popularity as a superfood Written bY Jay Van Loenen, Bread & Butter Concepts Ch-ch-ch-chia. We all remember the commercials from the 80s with the clay animals covered in green “fur.” Yes, that’s the same plant we’re talking about here, but the new craze surrounding chia is due to the unique properties of the seeds, not the novelty value of the plants and planters. Chia seeds have become popular as a “superfood” that benefits the body in a number of ways. Favorite ways to use the seeds include soaking them in fruit juice to make a fruity, gelatinous drink; mixing them with oatmeal or similar dishes; grinding them to make a gluten free additive for baking; and eating them raw. When eaten raw, the seeds have a nutty flavor, but not so overpowering that they are noticeable in other dishes. In fact, one reason for their popularity is the simple fact that the flavor is so neutral as to be nearly undetectable when mixed into other foods. A further benefit from chia seeds is that their shelf
Banana Chia Bites
PHOTO COURTESY OF CRISSY DASTRUP
Recipe at right
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life long outlasts that of flax seed, another popular diet additive for fiber and nutrients. Chia is also touted as reducing sugar cravings and blocking calorie absorption, making it a great dieter’s companion. Executive Chef Amanda Davis, from locally-owned and operated Urban Table, in Corinth Square, has provided a recipe for Banana Chia Bites that makes a delicious and nutritive snack or dessert. “This is a Paleolithic-diet-friendly recipe, which basically means it avoids dairy, grains and processed oils and sugars,” she said. “It is a great diet for someone with a lot of food allergies or reactions. This recipe has tons of protein and fiber, and is great for energy.” So the chia seed is definitely going on this writer’s shopping list as a dietary supplement. The only downfall is having the commercial jingle stuck in my head: Ch-ch-ch-chia …
Using Chia When Baking Banana Chia Bites ¾ cup almond meal ¼ cup chopped almonds ¼ sunflower seeds ¼ cup dried cherries 2 tablespoons chia seeds 1 teaspoon cinnamon ¼ teaspoon salt ½ teaspoon baking soda 1 large ripe banana, mashed 2 eggs 1 tablespoon coconut oil, melted 2 tablespoons unsweetened almond milk (or other milk) ¼ cup chopped pecans (optional)
1. Preheat oven to 350 degrees and grease a mini muffin pan. 2. Combine almond meal, chia seeds, chopped almonds, sunflower seeds, dried cherries, cinnamon, salt and baking soda in a large bowl. 3. Whisk together remaining ingredients (besides pecans if using) in a small bowl. 4. Add the wet ingredients to the dry and stir to combine. 5. If using pecans, fold into the batter until evenly distributed. 6. Spoon batter into mini-muffin pan and bake for about 15 minutes until tops turn golden brown. 7. Remove from oven and let cool for a few minutes before transferring to a cooling rack.
Many new recipes that feature chia seeds, either whole or milled, are popping up in cookbooks and on recipe sites online. For instance, Chia seeds can be used to replace fat or eggs when baking. To replace an egg one needs to only use 1 tablespoon of milled chia seeds mixed with 3 tablespoons of water, let it sit for five minutes, and use it in place of an egg. To replace fat, mix 1 tablespoon of whole seeds and 1/2 cup plus 2 tablespoons of water. Use this mixture ratio to replace 1/3 of the butter, shortening or oil in your baked goods and you’ll reduce fat while adding nutrients. KC
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TACOS STREETSIDE Taco Republic Truck travels KC Written bY Jay Van Loenen, Bread & Butter Concepts
food for cowboys on long trips with herds of cattle. Fast-forward to the industrial revolution and food trucks became popular with third-shift workers who had little option for their lunches. The Army also used food trucks to feed hungry troops. Today, the food truck has evolved to become a staple of big-city eating, providing convenient, often gourmet meals for a decent price. Kansas City’s food truck fleet includes more than 26 different food trucks and carts, serving everything from BBQ to funnel cakes. The newest food truck to the scene is the Taco Republic Truck, the newest venture from Bread & Butter Concepts, the restaurant group responsible for BRGR Kitchen + Bar and Urban Table in Prairie Village, and Gram & Dun in The Plaza.
PHOTO COURTESY OF MARTIN DIGGS
Reality TV is alive and well, and has spawned shows about everything from pre-teen pageantry to the lives of duck-decoy makers, and just about everything in between. Some of these shows are based around the daily lives of their stars, while some of them provide a game-show-like competition among a variety of competitors. In “The Great Food Truck Race,” contestants compete at running a successful food truck, with the winning team receiving $50,000 and their truck from the show. The show’s inspiration is the recent phenomenon of mobile restaurants, or food trucks, popping up in cities all over the country. The general public has taken to them due to their convenience. Historically, the first food truck can be traced back to the days of cattle drives and chuck wagons, which provided
Wondering where the truck is during your lunch break? For locations, follow the Taco Republic Truck at facebook.com/tacorepublictruck or on twitter @tacorepubtruck.
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PHOTO COURTESY OF MARTIN DIGGS
Taco Republic Truck is the mobile version of a new brick and mortar restaurant, Taco Republic, going in at 47th and Mission, across from the original Oklahoma Joe’s. The menu is, no surprise, tacos. But these are not your average tacos. They are dubbed “street tacos” and carry an authenticity in the recipes that can be traced back to street taco vendors in Mexico. Meats like cochinita pibil (a favorite of Johnny Depp’s character in “Once Upon a Time in Mexico”) and tecate barbacoa adorn tacos with toppings like salsa, lettuce, potatoes, spinach, cheese and pico de gallo. Like many of the other trucks in Kansas City, Taco Republic Truck prides itself in its flare for the gourmet and the uniqueness of its offerings. Executive Chef Bradley Gilmore, of Gram & Dun, has had a hand in the recipes and in kicking off the truck’s early run. He offers his recipe here for Chicken Tinga Tacos for you to try at home. This item and others are available from the Taco Republic Truck, whose location you can find by following on social media. You can also check out the website at TacoRepublicTruck.com for locations and private catering bookings. KC
Chicken Tinga Tacos 12 fresh white corn tortillas 2 cups grated cheese (Monterrey jack) 1 head iceberg lettuce shredded 1 whole chicken Chicken stock 1 whole white onion diced 2 whole garlic cloves diced ¼ cup kosher salt 1 can chipotle peppers 1. In a large pot boil enough chicken stock to submerge the whole chicken. 2. Add the chicken and cook for about 50 minutes. 3. Remove chicken from stock and cool. 4. When cooled, pull meat off of the chicken, discard carcass. 5. In a sauté pan, sweat onions and garlic. 6. Add one diced tomato and the chicken. 7. In a blender, place ¼ cup of chipotle and ¼ cup of chicken stock; blend well. 8. Add chipotle mixture to chicken, and cook for about 5 minutes. 9. Add ½ cup sour cream and ½ cup of cream. 10. Salt and pepper to taste.
Salsa Fresca 2 tablespoons white onion diced 8 plum tomatoes (1 pound), diced 1 poblano pepper, diced 1 serrano chili, diced 1 teaspoon (or more) sugar to taste ¼ cup Mexican beer (like Pacifico or Tecate) 1 teaspoon salt 1 tablespoon fresh lime juice 1. Combine all ingredients in a mixing bowl and mix well. 2. Add a little more sugar if the tomatoes are acidic, but make sure the salsa does not taste like sugar. 3. Chill in refrigerator for at least 30 minutes to allow the flavors to combine.
To build tacos: 1. 2. 3. 4.
Heat tortilla on flat top or open flame on gas stovetop or in a warm sauté pan. Place 2 ounces of chicken on each tortilla. Top with desired amounts of cheese, lettuce and salsa fresca. Enjoy. KC
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A family event Twin sons motivate father to the finish line Written bY Todd B. Natenberg, author of “I Just Got a Job in Sales! Now What?” Exhaustion ran through my body. Sweat protruded everywhere. Maybe it was time to slow down. After completing a 141-mile Ironman triathlon in 2007 in 16 hours, 30 minutes; a half-Ironman in 2010 in eight hours flat; and two marathons and a half marathon in previous years, perhaps I had finally reached my limit. But to be done for in an indoor triathlon – a mere 500-yard swim, eight-mile bike ride, and two-mile run – where past times on my worst day never eclipsed 50 minutes? Please. Still, what was I trying to prove? In the world of endurance races, I had conquered the mountaintop. But as I rounded the corner on lap 17, I knew there was one more mountain to climb: my Teddy and Ari, my most precious two-year-old twin sons. As I approached them for what I thought would be the final high-five of the race, something kicked me into overdrive. I couldn’t let them down. This actually hadn’t been the first time my sons motivated me. Actually it was the third, but they were only aware of it the second time. When I completed the Natenberg ran the Freedom Run 5K In 2011 (below), pushing his twin sons in a double stroller.
Ironman finish line (above).
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half-Ironman, Reena was pregnant and I ran with their ultrasounds, holding them up as I crossed the finish line. In 2011, I ran the Freedom Run 5K, pushing them in a double stroller, to which they also laughed, grinned and cheered me on. Yes, I had pushed myself to a respectable time of 40 minutes in that event, but either I was in better shape or the boys weighed less. I’m not sure which. This was different. At this race, Teddy, the younger one by three minutes, managed to escape the grasp of mommy who was holding on to both for dear life. Just as he was about to go into the danger zone on the track, rather than slap his hand, I bent down and scooped him up. With just about everyone else watching, I held him in my arms and continued the race. Let me correct that — I didn’t just continue. I ran faster than I ever had. As Teddy and I told each other to, “Go, go, go,” never had I seen him happier. Of course, the second lap, I put him down and scooped up Ari. Same run. Same reaction. Different child. Just as much fun. Just as magical a moment I will treasure forever. After one lap with each, I finished the final lap solo with my number one fans cheering me the whole way. People have asked me frequently since my big Ironman race some six years ago if I’d ever do one again. Back then I wasn’t married to the most amazing woman and didn’t have the most amazing family. I answered then that I didn’t know. Now, it’s easy to say that of course, we will. But the next Ironman I complete will be with Teddy and Ari. I figure that gives me about 15 years to train. I know one thing for sure. I won’t carry them. They will carry me. As they always do. Love you, little buddy Teddy. Love you, little buddy Ari. Thanks for a great race. KC Editor’s Note: After completing the triathlon, Todd went on to play one hour of basketball in an organized league. A patron asked him afterward, “I heard some father did the triathlon, carried his kids, then played basketball? Who’s the maniac? Was that you?” To which he answered, “You bet!”
It Is What It Is... Written bYJames H O’Keefe, M.D.
“Things work out best for those who make the best of the way things work out.” – John Wooden
A
An ancient Taoist parable tells the story of a wise old farmer whose only workhorse ran away one day. Upon hearing the news, his neighbors consoled him by saying, “Such bad luck.” The farmer replied, “Maybe.” The next morning the horse returned, bringing with it three other wild horses. “How wonderful,” the neighbors exclaimed. “Maybe,” replied the old man. The following day, his son tried to ride one of the untamed horses and was thrown off, fracturing his leg. The neighbors again came to offer their sympathy on his misfortune. “Maybe,” answered the farmer. A few days later, military officials arrived in the village to draft young men into the army. Noting that the son’s leg was broken, they passed him over. The neighbors congratulated the farmer on how well things had turned out. “Maybe,” mused the farmer. By human nature we tend to label occurrences in our lives as “good” or “bad.” But nobody can see the future so we can never truly understand the longterm consequences of today’s events. “It is what it is,” tends to be a much healthier attitude toward life’s ups and downs. We must mentally adjust to the new reality of things beyond our control, and make the best of situations by controlling what we can. I personally find this to be a very useful strategy for dealing with even routine issues. For example, when my flight was cancelled recently for mechanical problems, I reminded myself that a few
hours’ delay in my trip would be preferable to an engine failure during the flight. Life is a series of highs and lows, windfalls and disappointments; so it’s best to try to maintain a steady, optimistic yet realistic attitude. I try to imagine that we live in a benevolent universe with a grand master plan for me and everyone else. Especially when bad things happen, it is useful to ask: “What if I could trust the universe, even with this?” Bill suffered a heart attack and needed an urgent stenting procedure to open a blocked coronary artery. Afterwards, he fell into a funk and was feeling sorry for himself. He was clearly depressed, so I encouraged him to start cardiac rehab over at Saint Luke’s Center for Health Enhancement. That was five years ago. Today at age 69, Bill has a strong and healthy heart and a whole group of pals he still exercises with three times a week. He is more fit and happy than ever, and considers some of his exercise partners to be among his dearest friends. So live one day at a time, and enjoy each moment for what it is without labeling it. When hardships arise, as they always do, realize that maybe they represent pathways to a stronger and KC wiser you. Dr. O’Keefe is the resident wellness expert for Living Wellness Kansas City. He is a cardiologist at Saint Luke’s Hospital and a leader in preventive health and wellness in the metro.
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HOME SWEET HEALTH
CAUTION: 32
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Be aware of
hidden dangers in your home. Written bY Emily O’Brien PHOTOS courtesy of Rob & Jen Photography
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W
We spend time keeping our bodies healthy by exercising and eating the right food, but do we pay enough attention to the environment in which we live? Did you know that achieving optimum health includes having a healthy home? Many people don’t think of housing as a health issue, but it is. Mold, carbon monoxide poisoning, exposure to leadbased paint, asbestos and pesticide residues can all pose substantial health risks. The Alliance for Healthy Homes, a resource that empowers individuals to make informed decisions about their homes, believes the relationship between good housing and good health is often overlooked. And with the amount of time we dwell in our homes, it’s crucial to consider what we’re exposing ourselves to on a daily basis.
The Alliance for Healthy Homes provides these basic principles to protect your family from hidden household dangers: 1. Keep it dry by preventing outside water from entering your home. 2. Keep it clean by minimizing clutter and keeping surface areas dirt and dust-free. 3. Eliminate bugs and keep it pest-free. 4. Make the environment safe by storing poisons out of reach of children and keep areas free from sharp or pointy surfaces. 5. Get rid of contaminants by fixing deteriorated lead paint and testing for radon to know your levels. 6. Keep it well-ventilated and well-maintained by making sure fresh air circulates and the property has minor repairs taken care of before they turn into major ones. Gerry Starr, of Starr Homes, recommends a few pointers for achieving a quality living environment. “First, you can build a healthier home,” he said. Whether you are starting from scratch or remodeling, use materials with lower volatile organic compounds (VOCs.) These are emitted as gases from certain solids or liquids that contain a mix of chemicals, which may have short and/or long-term adverse health effects. Choose paints, lacquers and carpets with low VOCs and the performance you need for that particular space. Second, you can take simple steps toward higher quality air in your home. By regularly changing the properly fitted air filters in your furnace and air conditioner, little-to-no debris will infiltrate your airstream. Then you can seal up a leaky house and install an efficient air exchanger called an Energy Recovery Ventilator, or ERV. “Living healthy can save you money (by using) less energy,” said Starr. Other easy-to-follow steps are to use green, plantbased household cleaners, install a water filtration system to clean out impurities, open the windows
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frequently when weather permits, wash bedding once
are nine main zones you superimpose over a room,
a week in hot water and keep the bathroom mold and
office or landscape. Then you can analyze the chi or
mildew free.
how the energy is flowing.
An alternative route is to take a holistic approach
“Look for stagnancy, especially in the corners. Putting
to healthy living through the use of feng shui. Feng
a plant in the corner can move the energy,” she said.
shui translates to “wind-water” in English and
She also focuses on the entrance to the home because
predominantly indicates that the land is alive and
it’s hard to balance the chi throughout the home if you
filled with energy. It is an intricate theory that
don’t have enough to work with in the first place.
divulges how to balance the energy (or chi) of an
“You want proper chi coming into the home so you
environment to bring forth health and good fortune
have enough to work with. It’s like having enough
for all people residing within. Good feng shui means
food,” she said. You won’t achieve optimum health,
good fortune. This practice divides the world into
money flow or new opportunities if there isn’t enough
five key elements in nature that work together in a
chi to begin with.
creative cycle: wood, fire, earth, metal and water. Teresa Padilla of Feng Shui Many Blessings helps
Make wellness a top priority by starting right in your own home. You have the power to control the
people restore the energy balance in their living
amount of dust, pollen, dander and toxins in your
environments. Different area environments influence
home and balance the energy within your space. You’ll
your life and how you feel on a regular basis. There
be so much happier (and healthier) when you do.
KC
kansas city is
going greenER Local initiatives aim to help KC become even more eco-friendly Written by Janell Bartlett
The concept of going green has finally made its way to the Midwest. Helping our environment and changing how we are impacting the future of our planet is now happening at every level here in Kansas City. Here are some of the organizations and projects dedicated to making KC greener. Did you know our city is one of the 25 greenest cities in the nation, according to National Geographic magazine’s “Green Guide?”
Brookwood Elementary School and Shawnee Mission School District Brookwood Elementary School is one of 78 schools in the nation to win the Green Ribbon Schools award due to its green initiatives. For three years, Brookwood has had school-wide composting and recycling, leading to a decrease in the school’s waste by 92 percent. The school’s HiP Team takes it a step farther by getting kids involved in programs such as harvesting apples that would have gone to waste, picking up litter and packaging seedlings. Shawnee Mission School District is now paying for composting in schools thanks to the green efforts of the Brookwood, Tomahawk, Briarwood, Prairie, Bluejacket-Flint and Trailwood schools. smsd.org
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1476 and save water by buying rain barrels they build. The barrels are pre-assembled with a spigot, strainer and overflow outlet with instructions and tips included. Order one for $65 by emailing: gstroop5001.1476@gmail.com.
Kansas City Food Circle The KC Food Circle provides a directory of local organic and free-range food producers and Community Sponsored Agriculture (CSA) programs. In addition, KC Food Circle hosts annual Eat Local (& Organic!) expos, which allow attendees to meet the farmers/producers, get involved in a CSA program and take advantage of educational workshops. kcfoodcircle.org
Greater KC Food Coalition Greater KC Food Coalition works on policy issues and supports environmental change to make healthy eating and active living easier for families. It includes programs that support local restaurants in bringing in local and organic produce and foods such as at Blue Bird Bistro in the Westside neighborhood and Room 39 on west 39th street. kcfoodpolicy.org
Girl Scouts Make Rain Barrels
MARC Environmental Programs
Support your local girl count troops 5001 and
The Mid-America Regional Council is helping
livingwellnesskc.com july | august 2013
Kansas City is one of the 25 greenest cities in the nation, according to “National Geographic’s” Green Guide.
education Kansas Citians on how to make small changes that can have a big impact on our environment. Its major programs include: air quality, energy, watershed management, solid waste management and green infrastructure. The programs provide tips like mowing your lawn and filling up your car in the evening, planting native plants, and where to recycle any and everything (recyclespot.org.) In addition, MARC also works with broad-based environmental initiatives, helping to bring more trails, green building, going green educations and research to our area. marc.org/ environment
Dunn Family Foundation’s Tree Fund The Dunn Family Foundation will double every dollar donated to the Tree Fund (up to $10,000,) supporting tree planting events in our area. For more information and to donate, visit treesformycity.org
Kansas City Regional Clean Cities KC Regional Clean Cities is a public/private
coalition working to “transform the vehicle market to create energy independence and cleaner air.” Projects include the Midwest Region Alternative Fuels Project, which is replacing 365 vehicles with cleaner technology and installing electric car charging stations and alternative fuel stations, and the Electrify Heartland project which is preparing communities across Kansas and Missouri for electric vehicles. kcenergy.org
One More Cup Not only does this Waldo-based coffee shop offer organic and fair trade coffee, teas, drinks and food, but all of its drink cups and utensils are made from 100 percent renewable resources and are compostable. In addition, the coffee house has bins for recycling and composting to eliminate virtually all waste. onemorecupkc.com/
Elements of Green Elements of Green provides sustainable building solutions for the Kansas City area with a variety of products that include: countertops, flooring,
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tile, cabinets, paint and finishings made from recycled, organic and sustainable products. Some interesting products are sheet rock (Re-Wall) made from orange juice cartons, and counter tops, which are manufactured in Kansas City, from Ripple Glass recycled glass. elements-of-green.com
and building with sustainability in mind. In addition, A.L. Huber is LEED-accredited (U.S. Green Building Council’s Leadership in Energy and Environmental Design program), making this company the leading force for transforming Kansas City’s commercial buildings for a green future. alhuber.com
Evolve Hair
Green Living by Durango Homes
Not only does this fantastic hair salon offer top-ofthe-line organic and natural haircare products, but it is leading the front on how a business can go green. In fact, Evolve Hair is the first zero-carbon footprint salon in Kansas City, even recycling cut hair to be used in oil spill cleanups. evolvehairkc.com
This company provides a way for homebuyers to go green. Standing on the core building values of environmentally friendly lot design, preparation and development; resource, energy and water efficiency; and indoor environmental air quality, Durango Homes is able to provide eco-friendly, functional and sustainable homes for Kansas Citians. gogreenforliving.com
A.L. Huber General Contractor This company’s headquarters boasts a 83-foot high, one-of-a-kind wind turbine for wind power, solar panels, sun screen made from reclaimed wood, a green wall covered in vegetation and an energy room for visitors. A.L. Huber is showing it means business in going green,
Want to look and feel your best? With a health and wellness plan from certified Health and Nutrition Coach Alysa Rushton you can: • Gain more energy • Achieve your ideal weight • Get rid of food cravings • Get better sleep • Reduce stress • Balance your hormones • Look and feel great • Get a customized wellness plan
KC Green Travel Guide To see a list of more KC area businesses that are promoting green initiatives, go to visitkc.com/this-iskansas-city/going-green/index.aspx KC
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Styling your tresses with
reen products
WRITTEN BY Vilma Subel, Xiphium Salon
When most people think of current hair fashion, they don’t always reach for the ecofriendly or green hair products because they usually associate them with soft natural looks. True, a lot of green lines market their products as mild, nurturing and chemical-free, but can current hair trends be created using products with a conscience? Of course they can. It’s great that we have so many choices in hair products and to know that we can look good on the outside without harming ourselves, and the world in which we live. Here are some of our favorites: Aveda: This line has something for every texture from curly/thick hair to normal/fine hair you can create a natural look or a high fashion up style. One of our many favorites is the Aveda Control Force Hairspray. Say hello to volume and hold while fighting off the pesky humidity. This hairspray has the punch you would expect from any other commercial firm-hold product and has a net-zero climate impact. Aveda’s men’s line has four different texture products for the guys, too. The men’s PureFormance Grooming Clay is one of our favorites. The clay adds strong hold without the shine that most pomades have and has a rich, spicy and
refreshing aroma with Kunzea (an earthy/spicy oil from New Zealand), citrus and certified organic essential oils of spearmint, vetiver and lavender. The clay will create a thicker feel to the hair while keeping it under control. Another favorite brand is Intelligent Nutrients. This company’s belief is everything you put in and on your body should be nutritious and safe. It has a limited amount of styling products, but what it does have to offer is a splendid blend of performance and aroma. The gel is a multi-faceted styling aide with a firm hold and can be used for wet or dry styling to build texture and volume without flaking. Roller sets, twists and braids set with gel will create some of the prettiest waves and curls, like the ones currently showing on the runways and in magazines. Whole Foods is another great resource for green hair care. It carries lines for natural curly textures and volume products that are eco- friendly as well as cruelty free. Another option is to make some of your own products right in your own kitchen. Check out this recipe for a salt spray that will add texture and wave just like you’d get spending a day at the beach. KC
Lavender Spray Sea Salt and
1 cup water a salt essential oil 2 teaspoons se rcent lavender pe 0 10 of s op 4 to 5 dr ttle. Shake the nts in a spray bo ie ed gr in rs e th l Mix al hair. Run finge isting on damp m rally. re tu fo na be y e dr ttl bo d let it air an le ng ta de to through hair be. now a beach ba Viola – you are ing a post pool s like this includ t Find more recipe thy styling, visi r ideas for heal potion and othe e. c.com/magazin livingwellnessk july | august 2013 livingwellnesskc.com
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technology trend july | august 2013 HEALTHY HOME APPS
Digital Wellness:
WRITTEN BY Kristin Wark
Healthy Home Environments In this green world in which we live, it’s important to evaluate the
dollar and often work better than the store-bought counterpart. After taking into consideration the waste reduced by packaging and purchasing, they show their
impact you and your family have
value to the environment and your wallet.
on the environment. A great place
maintenance tasks is another way to reduce your
to start is in the home, where household decisions affect the safety and environmental impact of everyone who resides there.
Taking a do-it-yourself stance on basic household impact on the environment. Performing on-time maintenance will keep your home running more efficiently, and you’ll save money by doing them yourself. For most people, the time invested in making these household changes is balanced by the pride of knowing these choices directly benefit the health of their family and reduce their carbon footprint.
Families can create an eco-friendly home by reducing, reusing and recycling. A good first step
Use these smart phone applications to help transform your household into an eco-friendly, chemical-free home.
is to assess home maintenance task schedules and examine your household cleaning chemicals. Most
Brightnest
homes use more energy than necessary to run due to
The Brightnest app contributes to an
lack of proper maintenance, and many conventional
overall cleaner, more efficient, greener
cleaning solutions are potentially dangerous to your family and the environment. Making your own household cleaning products is a good way to limit your family’s exposure to harmful
clean, handy, creative and hungry. The app features new articles each week, which can
chemicals. Cleaners labeled “poison” or “danger” not
either be favorited, added to a calendar or cleaning
only pose a risk to those who use the chemical for
schedule, checked off as completed, or removed from
cleaning, but many ingredients in cleaning products
the timeline. These articles feature tips and tricks for
that are washed down the drain are not broken down
your household, industry news, or home improvement
through the water treatment process. When expelled
“suggestions.” Some of these suggestions include:
– along with the treated water – to local waterways,
• Upgrade your shower on the cheap
these chemicals threaten water quality or fish and other
• Reduce allergens in your home
wildlife. Homemade cleaners contain fewer harmful
• Learn how to recycle
ingredients than store bought cleaners. Homemade cleaners also cost pennies on the
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home. It features article categories related to household wellness: healthy, green, savvy, curious,
livingwellnesskc.com july | august 2013
Each suggestion is tagged with an estimate of time it takes to complete, so you’re not committing to a task
technology trend july | august 2013 HEALTHY HOME APPS
that takes longer than your schedule allows. When
such as how to start a compost pile, keep a drafty
you save an article to your schedule, you select
door sealed, maintain a cleaning schedule and more.
when you’d like to accomplish it – next week or next month. Schedules and completed lists can easily be
iRecycle
reviewed at a glance.
Committing your family to recycling can be challenging. This is especially difficult if
you’re in a new city or have taken on home
If you’ve joined the Pinterest bandwagon,
improvement tasks. You may not be familiar with where
you know this social network takes
to take the waste, or if it’s even recyclable at all.
idea sharing to a whole new level.
iRecycle gives the location of the closest available
Pinterest is a gold mind for home remedies, recipes
recycling center for a variety of products. Things like
for green cleaners, household tips and tricks, home
paint, electronics, batteries, garden waste, building
remedies, and ideas to reuse and up-cycle products.
materials and hazardous waste can all be recycled, but
The Pinterest smart phone app brings this resource
each may need to be taken to different centers to be
to your fingertips, making it accessible in the kitchen,
disposed of properly. This app will help you make sure
bathroom or wherever you are.
you take the right recyclables to the right places.
KC
Create a board that includes pins on recipes for homemade, chemical-free cleaning products, and good-to-know household info. You’ll also find loads
All apps can be downloaded from the app store on
of tips to keep your home environmentally friendly,
your mobile device.
Education Parallel: Key to Prevention in Building Wellness and Wealth Written by Levi G. Clock, Principle, and Crissy Dastrup, Executive Director, Clockwork Financial
Education is key to finding the best financial vehicle that fits your unique situation. No matter where you are along the road to wealth building, it is never too late to make the adjustments needed that will take you to the finish line.
Building wealth is like embarking on a road trip. We have a choice of vehicles, we use various types and amounts of fuel, and sometimes, we get lost trying to navigate the plethora of paths that could potentially lead to our final destination. Our best bet for reaching that final destination is to become educated about our task and options, and have a wellmapped plan. Of course, a safe and efficient car that meets our individual needs is a must. However, we all have different travel needs and a diverse spectrum of resources starting out. Everyone knows the first key to prevention is education. This is true for our health, but also for our finances. We can all take an active role in finding the best information available that will help
us meet our goals. The steps needed to educate ourselves are: to assess what we are doing now, find new and innovative ways to do things better, assess current and future risks we face, and finally, implement a plan to put all of this info to use. Just as in the world of health and wellness, the world of finance offers many options for planning and meeting our goals. Though it may seem simple, a list of pros and cons can help anybody find the strengths and weaknesses that will impact success. Lets take a look at some of our options for financial investment vehicles. Knowing the strengths and weaknesses of each option enables you to make the best choice and reach your end goal.
Bankability = Guaranteed to bring profit Stocks, Bonds and Mutual Funds Pros
Generally these types of investments are used for long-
Competitive returns long-term
term retirement income plans. The best feature of these
Tax deferred
plans is that many employers will match your contribu-
Liquid if not in IRA or 401k
tion up to a certain percent. There are also options for
Unlimited contribution
cons No bankability and not insured, tax deferred No guarantees (except bonds held to maturity) Not insured or judgment/creditor proof No tax-free income or legacy
tax deferment benefits using Roth or Traditional IRAs that vary depending on your future taxation predictions. The main drawback is the volatile climate with zero guarantees that could throw a wrench into retirement plans. Another drawback is the lack of bankability, making your potential investment dollar perform like a ’77 Pinto when compared to other investment vehicles, which allow you to capture the interest typically lost from financing your first 65 years of life.
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livingwellnesskc.com july | august 2013
Infinite Banking Investment with Mutual Whole Life Policies Pros Competitive and guaranteed returns
Using this non-traditional investment vehicle has many advantages. Not only is it the best vehicle
Safe: 100 percent insured, judgment and creditor proof
for wealth accumulation and distribution, it also
Liquidity, use and control and bankability
has stellar performance when used to finance
Tax deferred, tax-free income, tax-free legacy
cars, homes, vacations, college, other investments (arbitrage) and retirement. This car’s nitro boost capabilities come from its ability to recapture
cons Made for long-term wealth building, not good for short term Requires saved money up front (about $10,000 to maximize use)
interest lost through traditional financing methods. The main drawback is its need for high-octane fuel, it performs at its best when heavily funded up front.
Doesn’t work with small amounts of money
Savings Account/CD’s Pros
These types of investments are generally consid-
Safe and insured
ered safe, and you can make unlimited contribu-
Guaranteed returns
tions. CD’s could be considered a good way to
Bankability (use for collateral to fund other investments or pay debts)
get a little growth from money that is not needed
Unlimited contributions
presently, but may be earmarked for the immediate future. The downside is the lack of competitive returns or any tax benefits, making this a poor choice for long-term wealth building.
cons Low guaranteed returns Not tax-deferred, no tax-free income or legacy Not judgment or creditor proof Not liquid
Real Estate Pros Competitive returns long-term
Long-term, real estate can be one of the most lucrative investment vehicles out there. There are fortunes
Tax deferment
to be made when real estate markets are low and
Unlimited contributions
properties are cheap and in abundance. A savvy investor with enough time and cash can turn these invest-
Bankability
ments into a sustainable passive income stream for life. However, there are several downsides. Once you
cons Short-term return volatility No liquidity
purchase a property, your money is tied up and there is no liquidity. Real estate is also very costly to buy, sell and operate, and requires a steep learning curve
No tax-free income or legacy
to acquire the skills needed to become successful in
Not judgment or creditor proof
the art of real estate investing. Those who become successful are experts in their field.
KC
Have questions about what you just read? Visit livingwellnesskc.com/magazine. july | august 2013 livingwellnesskc.com
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fitness trend july | august 2013 PREVENTING INJURY
Preventing injury after a fitness hiatus Written by Randall Goldstein, D.O., The University of Kansas Hospital Center for Sports Medicine
Elevating temperatures mean many are ready to resume the activity levels stopped with the decline in temperatures last fall. Of course you’re not about to take a step back in your fitness routine, just pick up where you left off. Bad move, my friend(s). Professional teams spend weeks in spring training preparing for their upcoming season, but for many the sports season starts without any thought of preparation. Some have not been active at all for months, while others have been playing only indoor sports. Our bodies need acclimation time before we can think full steam ahead. With improper preparation, the risk for sports-related injuries increases and while not every injury can be eliminated, reducing those risk factors that increase the chance of injury can play an important role. Risk factors can include lack of conditioning, muscular imbalances and improper development of dynamic joint range of motion.
jogging. A proper warm up should make you sweat. Warming up should always come before stretching. It will increase the level of blood flow and raise the temperature level in your muscles – both vital for muscle elasticity. Stretching cold muscles can result in an injury to the affected musculature.
Ease back in Never jump into a high intense workouts or try to play multiple games your first time out. Many people make the mistake of getting back into an exercise program or sporting activity and going all out trying to get back in shape in a short period of time. This will only make you very sore the next day, you will not be able to work out or play effectively the next day, and most troubling, it may make you lose interest and fall off the wagon. Take it slow and build up your intensity levels over a few weeks and you’ll find that you’re fitter in no time and back to playing multiple games without experiencing excessive pain. Remember: that discomfort is OK, pain is not.
Discomfort is ok, pain is not
Re-fuel and hydrate Warm up, then stretch Proper stretching and warm up exercises can help prevent injuries during activity, as well as reduce or eliminate post activity soreness and pain. The belief that stretching and warming up are more or less the same is incorrect. The purpose of the warm up is to prepare an individual for the demands of the physical activity that follows. An example of a warm up is a few minutes of low-intensity whole-body exercise like
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livingwellnesskc.com july | august 2013
Both food and fluid are important. Drink plenty of water before, during and after your workout or competition. Sports drinks are OK for workouts or events lasting longer than 60 minutes. To ensure proper nutrition for an athlete your diet should include the proper amount of carbohydrates, fats and proteins. Have breakfast every day to replenish your energy, and don’t skip meals, which can make you sluggish and increase the chance of injury.
fitness trend july | august 2013 PREVENTING INJURY
Don’t forgo the cool down An often-overlooked element of preventing sports injuries is the cool down. The purpose of the cool down is to promote recovery of the body. During exercise your body goes through a number of stressful processes. Muscle fibers, tendons and ligaments are damaged from exertion, and waste products build up within your body. When performed properly, the cool down will assist your body in its repair process. Post exercise muscle soreness is soreness that is typically experienced the day after a hard work out. Most people experience this after having a lay-off (the winter “couch potato”) from exercise, or at the beginning of a new sports season. When the workout/activity is finished, the force that pushes the blood back to the heart from the muscles also decreases. Waste products (lactic acid) do not get flushed from the muscle, which in turn causes next day swelling and pain. The key
parts of a cool down consist of gentle exercise like jogging, stretching and re-fueling. All are equally important and none should be neglected.
Listen to your body No matter what exercise program or activities you are performing, it’s important to take time off occasionally and rest your body. By taking a break from your workout, you allow your body and mind to recover from the activity. Learning to recognize when your body is fatigued will help decrease the risk of injuries, besides the workout or activity will always be there next week. A final thought before starting back into your activity: make sure you get a full physical from your doctor to ensure you’re ready, so it continues throughout the summer and fall, then you can work on that winter “couch potato”. KC
Beat the heat
Written by Brittany Nelson
I
It’s Sunday morning – a day intended weather outside, go shopping or get your to be filled with rest, relaxation and cultural fix at a museum, you can get a great quality family time – squeezing in a workout in without the guilt of skipping a workout may sound as unappealing as day at the gym. knowing you have to go back to work that For an entertaining and enlightening next day. But did you know that the simple Sunday afternoon, visit the Nelson-Atkins act of walking has immeasurable benefits? Museum of Art, where time spent reveling The most basic art of the ancient world Researchers found that to modern-contemporary, form of movement has walKING REDUCED THE RISK you can unknowingly torch been said to have the OF HYPERTENSION MORE same perks as going calories and reap countless THAN RUNNING. for a run. In a recent health benefits, all the while study published in the marveling at the world’s most April 4 issue of “Arteriosclerosis, Thrombosis awe-inspiring art. Here, we outline a basic and Vascular Biology,” researchers tested step program to help get keep you moving – nearly 50,000 participants and found that even on your day off. walking reduced the risk of hypertension or All in all, I not only enjoyed the art, but high cholesterol by 7 percent, compared to knowing that I wasn’t menially sitting in 4 percent in runners. Maybe even trading a a comfy chair zoning out to a movie was run for a walk during the week doesn’t sound refreshing. I learned something, was like a bad idea either. entertained and intrigued – all the while So whether you want to enjoy the summer burning some calories. How can you beat that?
Photos courtesy of NELSON-ATKINS MUSEUM
Upcoming attractions Frida Kahlo, Diego Rivera and Masterpieces of Modern Mexico – Now through August 18 Bowery Nation, Brad Kahlamer -– Now through July 21
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livingwellnesskc.com july | august 2013
Rodin: Sculptures from the Iris and B. Gerald Cantor Foundation – Now through December 8
Walk The Nelson Lower Level: 50 minutes, 958 steps, .5 miles I began my tour in the Egyptian wing, where I saw tombs and artifacts so ancient I am still amazed at how they have stood the test of time. Then over to the contemporary section marveling at Monet’s “Water Lilies” and Van Gogh’s “Olive Orchard.” Plaza Level: 1 hour, 1,000 steps, .5 miles I made my way upstairs and examined the European art – my favorites being the old living rooms on display for spectators. An hour and a half in and I wasn’t ready to take a rest. Second floor: 1 hour, 1,209 steps, .6 miles This level is more place than period categorized. I explored the Chinese and American Indian displays. I especially loved the headdress and leather jacket – something I would definitely sport at a summer music festival.
Photo courtesy of Rob and Jen Photography
(These are approximations. Time and width of steps varies from person to person.)
july | august 2013 livingwellnesskc.com
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spiritual wellness july | august 2013 NOURISHING SEXUALITY
A Spiritual Vacation S Summer is here and many of us are planning to head out for a family vacation. We look forward to the time away from home and work, exciting locations and activities, quality time with our family, and lots of rest and relaxation. Yet somehow vacations often end up being filled with stress and family bickering, and we return tired and disappointed. What goes wrong? Some would say your first mistake was taking the kids. But humor aside, how can we spend time together and not drive each other crazy?
to stop being who they are just because you have taken them somewhere wonderful. The pouter will pout, the rebel will rebel, the siblings will rival and the control freak will try to make them all follow the itinerary and be happy about it. For some of us, this thought is enough to make us want to cash in the family’s plane tickets and take off alone. But accepting the truth of life is the path to joy. There is a teaching: “The unenlightened suffer because they resist suffering. The enlightened do not suffer because they do not resist suffering.” At first glance this may seem nonsensical but to accept that there will be suffering in the form of disagreements, differing desires, conflict and unpleasant interactions, allows you the possibility of being at peace. Another powerful mantra I have learned is ‘there’s nothing wrong here.’ Everything is as it is, as it is meant to be, as it normally is. Kids fight. Spouses fight. Things go wrong. That is how life goes. The suffering comes from judging and resisting it, thinking, “It isn’t supposed to be this way. I’m on vacation!” When your family is being a colossal pain, take a deep breath and see how that moment clashes with your expectations. Then look at your expectations. Were they realistic? Is this normal for you, your family or life in general? Take another deep breath (count to five if you need to) and focus on your heart. Do not deny or judge your disappointment or frustration. Allow yourself to feel whatever you are feeling. Have compassion for yourself and your unmet expectations. Of course you are angry your
We can’t control life and perfect doesn’t exist in nature, but we can enjoy our time together when we come from the heart and accept our loved ones. Based on the title of this article you may be expecting me to suggest that you take your family on a spiritual pilgrimage or retreat. Nope. This is about real life and how to survive the normal family dynamics by bringing a spiritual awareness to your time together. Close your eyes and picture your family on vacation. See the beautiful environment, the activities and all your family members. If you are anything like me, you saw everyone smiling. Gotcha! If you are imagining your family blissful because they are in an idyllic location, you have stumbled into the most common and powerful of mind traps. The number-one joy killer of any event is expectations. Your family is your family, and they are not going
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livingwellnesskc.com july | august 2013
spiritual wellness july | august 2013 NOURISHING SEXUALITY
WRITTEN BY Christine Kaya Hewitt, Integrative Healer & Oneness Trainer
Keys to a Heart Centered vacation
spouse forgot the camera. More importantly, you are disappointed there won’t be pictures of this event. Give yourself a moment to really feel it. Then breathe again into your heart. Extend that compassion to those around you: your spouse for feeling overwhelmed or criticized; your kids for being overtired and overexcited. Each of them has expectations too. Finally take one more breath into your heart and find the humor if you can. The moment that Dad walked by the camera carefully set out, would be a key scene in a comedy. Pick up a disposable camera and let your suffering go. We can’t control life and perfect doesn’t exist in nature, but we can enjoy our time together when we come from the heart and accept our loved ones, foibles and all, as well as the natural ups and downs of life. Remember as you set off on your family vacation: people plan and God laughs. KC
• Be aware of your expectations. You can have them, you just can’t expect them to be fulfilled. • When what you want clashes with what you get, breathe into your heart. • Breathe and allow your emotions to be expressed. Remember anger is usually covering a deep feeling such as fear or disappointment. Feel it. • Breathe more and have compassion for yourself, then for others in the situation. • Breathe and look for the humor. • By the way, did I mention breathe?
july | august 2013 livingwellnesskc.com
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What’s in your bag
?
P.K. Fox, NSCA
Written by Brittany Nelson
For Lifetime Fitness in Lenexa personal trainer P.K. Fox, fitness has been an utmost priority since a young age. “I have a passion for exercise that started from my first day in a weight room when I was 13. I love working with clients to help them not only reach their health and fitness goals, but to change their lives forever.” Here, P.K. shares his six musts for achieving the most efficient workout and optimal recovery.
1. Nike gym bag
4. Rogue Fitness Wrist Wraps
“I use a gray Nike duffel bag, size medium. I love it because it is not too big and not too small. It has side pockets on it for my smaller things like my cell phone and wallet.”
“For when the weight overhead gets too heavy, these wraps help a lot by taking pressure off of the wrists to avoid injury.”
2. iPod “I cannot workout without music. Music has a proven effect on a person’s mood, and listening to the right song when working out makes all the difference.”
3. Polar RCX3 Heart Rate Monitor “No matter what your goals are, heart rate training will help you reach that goal faster. The RCX3 has all the things I need to monitor my heart rate to make sure that I get the most out of my workout.” 50
livingwellnesskc.com july | august 2013
5. Reebok Nano 2.0’s shoes “The perfect shoe for working out. You can run, lift and jump in them. They also look pretty sweet and come in many different designs.”
6. Lifetime Fitness Whey Protein “If you’re not getting the proper nutrition and supplementation after your workouts, you’re wasting most of your time in the gym. This protein has all the amino acids my muscles need after a good workout.” KC
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